Episode 7 – Setting an Intention | Daily Pause (5-Minute Guided Meditation)

Welcome to The Daily Pause, your 5-minute daily meditation podcast. Each short session helps you create calm, clarity, and focus so you can move through your day with ease.

In this episode, we’ll practice setting an intention—choosing a simple word or quality (like patience, presence, or kindness) to carry with you as a quiet guide through your day.

✨ Today’s meditation includes:

• Calming with three slow, intentional breaths

• Reflecting on the quality you want to embody

• Planting your intention like a seed and nurturing it with each breath

• Returning to this inner guide whenever you feel distracted

Think of this practice as a gentle anchor—a way to step into your day with clarity, purpose, and mindfulness.

If you’d like to make meditation part of your daily routine, be sure to subscribe. Together, we’ll take these moments of calm one day at a time.

Full Guided Meditation Transcript

Welcome to the Daily Pause, your 5-minute daily meditation podcast. Each day I'll guide you through a short practice of presence and calm to help you move through your day with clarity and ease. Think of this as your daily reset—a few minutes to breathe, reflect, and return to center.

If you'd like to make mindfulness part of your everyday routine, be sure to subscribe. And together, we'll take these moments of calm one day at a time.

Welcome. Let's find a comfortable position. Once you have, close your eyes and take a moment to simply be present with yourself.

Now, let's begin by taking three slow, deliberate breaths. Inhale slowly and deeply. Exhale completely. Again, a deep inhale. And a full exhale. Last one—breathe in with purpose. And a breath out of release.

As you breathe now, allow your mind to be quiet. Because today, we’re going to plant a seed of intention for the day ahead.

An intention is not a to-do list item. It’s a quality you wish to embody. It’s about how you want to be. For example, your intention might be:

• “I want to be present.”

• “I want to be patient.”

• “I want to be kind—to myself or to a stranger today.”

Now let’s do a little exercise. Take a moment to think about what quality or feeling you want to bring into your day today.

Once you have your word or short phrase, hold it gently in your mind. With each breath, imagine you’re watering this intention like a seed. Inhale, and feel it growing stronger. Exhale, and feel it rooting itself in you.

This intention will serve as your quiet guide. So whenever you feel lost or distracted, you can return to this seed—this feeling—to bring you back to your purpose.

In closing, take one final, very intentional breath. As you exhale, gently bring your awareness back to the room. When you’re ready, slowly open your eyes and carry this intention with you all day.

That concludes today’s 5-minute meditation. I look forward to seeing you tomorrow.