Reset your Mind and your Thoughts by Setting Intention

Do you consciously set an intention at the start of each day?

I’ve started adding an intention to my morning yoga and meditation practice and it helps set the tone for the day ahead.

A Google dictionary search of the word Intention found the following definition:

“An intention is idea that you plan (or intend) to carry out. If you mean something, it's an intention. Your goal, purpose, or aim is your intention. It's something you mean to do, whether you pull it off or not.”

So what, then, would a mindful intention be?

You can think of a mindful intention as a promise you make to yourself in the present moment. It comes from deep within and is made real by your thoughts and your actions. 

It doesn’t matter if you’re successful or not, it’s not meant to add more stress to your day, it’s an intention that guides your actions.

Here is a meditation that will help you to set an intention for your practice and the rest of your day or week.

Meditation to Set Intention

Start in a comfortable seated position on the floor, maybe on a cushion or bolster, or sitting on chair. Lying down is also just fine. You can even do this before you get out of bed in the morning! Lower your gaze or close your eyes. Once you are settled, become aware of the places where your body is in touch with the surface you are on, feel floor or chair beneath you, or the entire back of your body if you are lying down. If you are in a seated position, make sure you are sitting tall so that the air can flow smoothly through your body. And as you become aware of your posture, sense the places where your body meets the earth. Try and relax your shoulders by rolling them down and back and moving them away from your ears. Try to visualize the earth beneath your body, and see if you can get a sense of being connected with the earth beneath you.

Once you’re settled and grounded (and take your time with this) you can start to become aware of your breath. Take three deep breaths, and exhale fully after each breath. After taking your three deep breaths, slowly allow your breath to return to normal. Remember that your body knows how to breathe all by itself.

Try to be aware of your breath as it moves in and out of your body. As you become more aware of the movement and flow of your own breath, begin to ask yourself -  What is the intention of your meditation or mindful yoga practice today?

It’s helpful to come up with one word or a short phrase because then it’s easier to remember. Your intention can be anything; for example, it could be related to a relationship, health, contentment, compassion, or peace. Or something else entirely. There’s no right or wrong answer.

What intention are you ready to follow through on and carry throughout your day? The only thing you need to do is to listen, feel and sense what comes up. With this felt sense of your intention, silently or quietly under your breath begin to repeat it. Examples include:  “I am healthy”, “I am loving and kind”, “I am at peace with myself”, “I am creative”, or “I am grounded”. Repeat your intention silently or out loud. And when the mind begins to be filled with verbal chatter, which it will as that’s what minds do, simply begin the repetition of your intention again, allowing your repetition to be slow and meaningful to you. Let it soothe you and become natural. 

As you continue to repeat your intention you might physically feel it in your body or you might hear it repeated in your mind. No matter what thoughts come up for you, notice them but stay focused on your intention. Each time that your mind begins to drift, return your attention back to your intention.

Spend as long as you like quietly allowing your intention to flow through you. A minute or two is fine if you don’t have much time.

As you come to the end of this practice, gently allow any images or words that might be in your mind to slowly fade, pause here for a moment, and notice your breath once again. As you prepare to enter back into your day, remember that as you move through your day you have choices in every moment, one choice that aligns with your intention and others that may not. Choose to move closer to your intention with everything you are thinking, saying and doing.

Remember that your internal world helps create your external world.

You will find more mindful meditation and yoga practices in the Build Your Resilience Toolkit - FREE to download here:

And please come join The Mindful Yoga and Life Change Community private Facebook group. Here’s the link: