🎧 Functional Audio + Transcript: January Intention Setting

Find the Functional Audio at The Spiritual 9-5 Podcast (Apple, Spotify, Google)

transcript

In January we like to make big sweeping decisions and goals for our entire year ahead. I’m here for it, and this functional audio is also here to support you in the tiny moments of the day to day.

Feel free to come back to this intention setting every day of this month, or even for this year. In this recording, we will take 10 deep breaths together, check in with the body, and set an intention for our day. We’ll close with a deep breath and a bit of gratitude for showing up.

Exercise:

Now, let’s start by taking 10 deep breaths together. When you’re ready, expel all the air from your body. That’s it. Hold here.

Now inhale deeply for 3, 2, 1 hold and exhale for 3, 2, 1. Hold.

Inhale for 4, 3, 2, 1 – hold, and exhale for 4, 3, 2, 1. Hold.

Inhale 4, 3, 2, 1 – hold, and exhale for 4, 3, 2, 1. Hold.

Inhale 4, 3, 2, 1 – hold, and exhale for 4, 3, 2, 1. Hold.

Inhale 4, 3, 2, 1 – hold, and exhale for 4, 3, 2, 1. Hold.

Inhale 4, 3, 2, 1 – hold, and exhale for 4, 3, 2, 1. Hold.

Inhale 4, 3, 2, 1 – hold, and exhale for 4, 3, 2, 1. Hold.

Inhale 4, 3, 2, 1 – hold, and exhale for 4, 3, 2, 1. Hold.

Inhale 4, 3, 2, 1 – hold, and exhale for 4, 3, 2, 1. Hold.

Inhale 4, 3, 2, 1 – hold, and exhale for 4, 3, 2, 1. Hold.

Beautiful work. Now let your breath be natural.

Shift your mind from your breath now to your body. How does your body feel? What does your body want to experience today?

Perhaps you are feeling a bit tired and your body would like an easeful experience or even restorative experience.

Or perhaps you are feeling overwhelmed, or impatient, or energize or inspired.

Whatever you’re feeling, notice it and allow it to be there, allow yourself to feel however you feel, without judging it or trying to change it. And then just ask yourself, what do I want to experience today?

From this, set an intention for your day.

Perhaps it is to finish your todo list, perhaps it is to take a nap, or to breath more, perhaps it is not material necessarily, but to be present, to be more compassionate with yourself, to demonstrate love or courage.

Whatever your intention, let’s seal it together with one more deep inhale (inhale now), holding at the top, and then a full exhale.

Thank yourself for being here. Thank your body for supporting you.

Go, and have the best day ever.

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Intro/Outro

I’m Marie Groover and in 2024 I am dropping one functional audio every single month to support your nervous system regulation and your overall wellbeing in a big world that holds even bigger experiences and expectations. This is where you can go to just be, but also to recharge and show up in a way that’s more present, more calm and full and grounded and effective.

I’m the founder of two businesses that are here to bring the soul back to the workplace and into business. If this audio resonated, or if are interested in this work and bringing it to your work, connect with me on LinkedIn or share this with one human who you think would expand.

Thank you for showing up for you. Thank you for being you.