Guided Meditation
An Intention, and a Page to Write It On
A grounding morning practice that pairs guided meditation with a little journaling, for clarity and a steadier start.
This one asks slightly more of you than most meditations here, and gives back a bit more too. It’s a meditation and a writing practice together, so it helps to have a notebook within reach before you press play.
You’ll move through mindful breathing and a soft visualisation, then a few reflective prompts to write on. The point is to reconnect with your own strength and decide what you’d like the day to hold, rather than working that out halfway through the afternoon.
It suits anyone starting a new chapter or rebuilding after change, and it works just as well on an ordinary Tuesday when you simply want a more centred morning.
Find somewhere comfortable, keep a pen and paper beside you, and press play when you’re ready. You don’t need to know what your intention is before you start. That’s rather the point.
Listen to the meditation
One gentle note: meditation works best as a regular practice, not a one-off. A few minutes most days will do far more than an occasional longer session, so if it helps, let this become a small part of your daily rhythm.
What You’ll Experience
Decide what today is for, before it decides for you.
An intention isn’t a goal and it isn’t a to-do list. It’s a decision about how you want to meet whatever turns up. Writing it down is what makes it stick, which is why this practice includes a pen as well as a breath. Ten minutes at the start, and the day has a shape you chose.
Find Some Clarity
Let the morning fog settle enough to see what actually matters today.
Write It Down
Reflective prompts to put your intention on the page, where it holds.
Gather Your Courage
Reconnect with the strength you’ve already shown before you need it again.
Begin With Purpose
Start from something you’ve chosen rather than something you’re reacting to.
Gentle Reflection
After listening, you might like to sit with these questions.
No need to answer them all. Pick the one that lands, and be gentle with whatever comes up.
1. What is one word I’d like today to be about?
2. What have I already come through that I can draw on if today gets hard?
3. If nothing else goes to plan, what would still make this a good day?
When this meditation may help
Come back to it whenever the days start running you.
Setting an intention isn’t something you do once and have sorted. It’s a small habit, and like most small habits it works because it’s repeated rather than because any single morning was remarkable.
Looking for something different today?
Every meditation in the library meets a different season of life, whether you need calm, better sleep, emotional healing, self-worth or simply a few quiet minutes to breathe.
Browse the Meditation LibraryContinue the Reflection
Sometimes a meditation isn’t the end of the conversation.
Sometimes it’s the start of one. If today’s meditation has left you feeling more open or curious, you might enjoy Book Quote Therapy, my literary companion site where books, poems, quotations and Literary Prescriptions are gathered for different seasons of life.
For this meditation, I’d point you towards these Literary Prescriptions:
Purpose : for working out what you’re pointing yourself at.
Values : for the things worth building a day around.
Courage : for the mornings when the day ahead asks something of you.
Good company for a notebook and a quiet half hour.
New here? You can also download the free Literary First Aid Kit, a gentle collection of books, poems and quotations organised by feeling.
Download the free Literary First Aid Kit →