[m&m 4 life] 2min Mindful Motivations: Intention | Focus | Creativity | Lovingkindness
Embracing 2023 with an open perspective - start today with an m&m - mindful motivation 4 life!
Over the past 2 years, Simon Moyes’ 2-minute mindfulness meeting starters from Wise at Work have helped me start my meetings and my classes with the right mindset. To stay grounded in my day to day responsibilities as a leader and show grace and appreciation for my team. Thank you!
As I get ready to mentor and teach in 2023, I am creating my own recipe for the mindfulness practice with elements of self-talk to make this inspiration a reality.
Growing up, I wasn’t much of an m&m kid, more a Galaxy and now a dark chocolate fan. But this idea popped in my mind and I couldn’t agree more — an m&m 4 Life: Start your today with a mindful motivation.
Sharing 2 minute mindfulness practices in hopes to help you in your career and life journey. Pause, breathe and be fully present in the moment.
1. Intention (208 words)
Take a moment to make yourself comfortable where you are.
Today, we are going to dive into setting an intention for our career. Let's start by relaxing our body and mind. Take a deep breath in and out.
Now, bring to mind the reason for this session.
And what do you want to get out of this time?
Pause for a moment and see what arises.
Bring to mind one specific thing that you want to accomplish today.
And next ask yourself, how do you want to show up in the session?
Notice what comes up for you.
And now, take a moment to acknowledge everything you have done in your life, thank yourself for who you are.
Pursue what you love and you will learn what you truly believe in.
Your self-worth is what you define for your own self, not for somebody else or for your family - it's for you.
You are on your own journey and doing wonderful. It’s easy to be hard on ourselves.
We are all a work in progress. Today is a new day. One day at a time.
Allow your eyes to fully open. And let's finish by taking a deep breath in and out.
2. Focus (210 words)
Take a moment to make yourself comfortable where you are.
Today, we are going to dive into focus for our day to day life. Let's start by relaxing our body and mind. Take a deep breath in and out.
Wake up every day balanced and curious to see what each day brings.
You are at peace with life, and every day you find it easier to live in the present moment.
Your ability to focus increases every day. You focus on what really matters to you. You align your daily habits with your true self.
Let's train our attention on the sensations of the breath - breathing in deeply and out. Allow the breath to settle into its natural rhythm and notice where you feel the sensations of the breath.
Whenever you notice your attention is somewhere, other than the breath, just bring it back to the sensations of the breath in the body.
During this session, see how focused you are. And notice when you get distracted from what is being discussed and then redirect your attention back to the session.
Live life calmly, and be fully present.
Take a deep breath in and out and see what it's like to be focused in this session.
3. Creativity (203 words)
Take a moment to make yourself comfortable where you are.
Today, we are going to dive into your creative soul. Let's start by relaxing our body and mind. Take a deep breath in and out.
You can solve any problem with your curious mind. You are a student for life.
You know that you have the skills to solve problems. And you love creative problem-solving.
Notice the sounds where you are. The sounds of my voice. Maybe a humming or more distant voices and see what it's like to just allow the sounds to be heard.
And now notice your thoughts like sounds, they are just happening. Bring a curiosity to the thoughts. Not trying to get anything. Allow your attention to be open to whatever appears and this openness allows creativity to arise.
How would it be to bring an open, curious attitude? Not just to your own ideas, but to those of the rest of the group.
You are self-aware, you are open-minded, and you live life with passion and courage.
You belong. You are Fearless!
Allow your eyes to gently open. And let's finish this practice by taking a deep breath in and out.
4. Lovingkindness (209 words)
Take a moment to make yourself comfortable where you are.
Today, we are going to dive into loving kindness for you and everyone around us.
Let's start by relaxing our body and mind. Take a deep breath in and out.
You have a clear commitment to enjoy the beauty and paradox of life as it unfolds.
You believe in living a meaningful, balanced life.
And from now on, adopt the habit of fact-checking your thoughts. Day by day, together, we will filter the thoughts. You accept only those coming from a place of love, acceptance and compassion.
To belong and feel safe in a team or group, we will cultivate empathy. Empathy is feeling and understanding another person's experience. And one way of doing this is to imagine yourself in their shoes.
Think of a person in your team and bring to mind the role that they are holding in the group.
What are their responsibilities? And what might be some of the challenges of being in that role?
When we empathize with someone, we engage in a supportive way with lovingkindness. We win or lose together.
Be a guiding light to the world.
Slowly, open your eyes. Let's finish by taking a deep breath in and out.
Be a guiding light.
You are fearless.
m&m 4 life: Start today with a mindful motivation.