Daily Intention Setting: Wrap-up

February 1

We did it! We achieved 31 straight days of setting a daily intention for ourselves. I think that deserves a little pat on the back!!! Some sessions resonated more deeply with me than others, which is to be expected, but there were a few that I would love to listen to again and again. Overall, I learned a lot during the experience and I’m so glad I did it because now I have a much better idea of how to set an intention for myself every day. I would like to have a purpose for my meditation (and my day!) rather than feeling so aimless and floppy. And if I have any trouble creating a focus, I’ve decided to print out a calendar with each day’s focus so that I can choose something that speaks to me. Here’s a quick recap of each day’s focus and intention in case you’d like to do the same:

1: Begin again – A fresh start“Today I will start fresh and give myself a clean slate.”
2: Let go – Make space“Today I will put down what I no longer need to carry.”
3: Choose – Who I want to be“Today I will remember who I want to be.”
4: Presence – Be here now“Today I will live from here.”
5: Clarity – What matters most“Today I will move in a way that is rooted, clear, and open to what is possible.”
6: Gratitude – Notice what’s good“Today I will notice what’s going right instead of what’s missing.”
7: Joy – Rediscover simple pleasures“Today I will look for something that makes my heart smile.”
8: Simplicity – Let things be enough“Today I will choose the simple way without guilt.”
9: Purpose – What drives you“Today I will remember that I am in control of my own life.”
10: Strength – Trust your steadiness“Today I will trust my calm more than my fear.”
11: Compassion – Be kind to yourself“Today I will meet myself and others with compassion.”
12: Balance – Return to your center“Today I will rest in the fact that I’ve done enough.”
13: Patience – Let things unfold“Today I will let things unfold in their own time.”
14: Rest – Go easy on yourself“Today I will choose rest instead of pushing through.”
15: Acceptance – Be as you are“Today I will stop fighting what is and soften into it.”
16: Courage – Take one step“Today I will do the small brave thing that’s been waiting.”
17: Connection – You’re not alone“Today I will reach out instead of waiting to be reached.”
18: Confidence – Trust yourself“Today I will trust myself instead of doubting every move.”
19: Worthiness – Your inherent value“Today I will remember my worth is inherent.”
20: Boundaries – Protect your energy“Today I will listen to my inner yes and no.”
21: Kindness – Act with care“Today I will do something kind with no expectation back.”
22: Trust – Let things be“Today I will step back and let love lead the way.”
23: Appreciation – Being held“Today I will thank someone who quietly makes life easier.”
24: Stillness – Time to pause“Today I will pause before I act and let calm lead the way.”
25: Regulate – Don’t feed the frenzy“Today I will notice when my thoughts run ahead of reality.”
26: Honesty – Tell yourself the truth“Today I will be honest, even if it’s uncomfortable.”
27: Listening – Being present“Today I will listen to understand, not to answer.”
28: Humility – We’re not always right“Today I will stay open instead of assuming I know.”
29: Hope – What’s possible“Today I will believe that good things can still happen.”
30: Rooted – Stay steady in yourself“Today I will stand in who I am, without shrinking.”
31: Growth – Be the change“Today I will remember that steady steps build lasting change.”

I hope that you enjoyed the challenge and that you feel that you have a handy new skill to help you set your intention each and every day. I hope it brings you peace and strength. Thanks so much for following along with me! And congrats on a job well done!

Let’s remember the intro for every day of the challenge and let it lead us forward:

“Setting an intention is making a decision about who you want to be and how you choose to show up. Over time, those choices become change.”

#31dayintentionsettingchallenge

#liveintentionally

#trusttheprocess

Daily Intention Setting: Day 31

January 31

“Today I will remember that steady steps build lasting change.”

DAY 31!!! WOW!!! CONGRATULATIONS!!!

I’m excited about the fact that we’ve shown up every day for a month committed to our goal to work on personal growth. Jason McGrice says that when we have a goal, we’re consistent, and we have an intention, we surprise ourselves with what we can accomplish. He says that little steps may seem like nothing at the time, but when we connect them together we undergo a great transformation. It doesn’t happen in a day. It happens over time. But it does happen.

He leads us on a brief breathing exercise during which time we inhale deeply, letting the breath navigate through our bodies, paying attention to where we feel the energy the most. We can then concentrate the energy there and use it as a ‘base’ from which all of the other meditations and intentions we learned over the past month can spring forward. He also wants us to think about the intentions that resonated with us – the ones that caused us to think, to heal, to be comforted, and the ones that made us uncomfortable too. He reminds us to revisit them and use the energy to guide us so that we can move forward with purpose.

I hope you’ve enjoyed the journey of the past month and have come away with some clarity and meaningful lessons that you can hold close to your heart and bring with you into your future.

Keep up the great work, stick with it, and remember, “the simple act of seeing your intention reflected back throughout the day is enough to create change.”

Namaste.

#31dayintentionsettingchallenge

#smallsteps

#trusttheprocess

The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. The events, practices, and opinions discussed here are those of the author and should be treated as such. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.

Daily Intention Setting: Day 30

January 30

“Today I will stand in who I am, without shrinking.”

Today Jacks talks about how we all sometimes compare ourselves to others, we hold back in order to keep the peace or make things easier on other people, or we overanalyze things. We’re human. It happens. What she wants us to do today, however, is tap into the part of our being that doesn’t need permission to be here, overthink, or minimize ourselves for the sake of others.

We began by taking two breaths in, then releasing an open-mouth exhale to relax into the moment. Then she asked us to imagine a recent situation in which we felt we had to shrink or hold back to make it easier on someone else. She asked what we felt and where we felt it. Is it a tightening? Pressure? Tension? In the shoulders? Tummy? Chest? Then she told us to put today’s intention in that spot and breathe. Feel its strength. Then she said to imagine that same situation but, this time, standing strong without apologies, standing our ground without force. Just being steady in who we are.

This lesson was tough for me, not gonna lie. Probably because I do it all the time. I’ve been taught to be small, to minimize myself so as not to make waves. It’s kind of like the whole setting boundaries thing. I’m not very good at that and I’ve not been very good at holding my ground, even when I feel strongly about something. I definitely need to work on these skills . . . 😏

Jacks’ closing words were inspirational and a comfort to me: “You don’t need to disappear to belong. You don’t need permission to take up space.” Something to gnaw on, for sure, and remember.

Wishing you strength and confidence today and every day. Namaste.

#31dayintentionsettingchallenge

#standstrong

#trusttheprocess

The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. The events, practices, and opinions discussed here are those of the author and should be treated as such. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.

Daily Intention Setting: Day 29

January 29

“Today I will believe that good things can still happen.”

I really like Sah D’Simone’s description of hope: “. . . a hope that is spacious, creative, and deeply alive. Hope is not about toxic positivity. It’s not pretending that everything’s ok. It’s the quiet courage to stay open – to trust that there is more to this moment than what we can see right now.” Kinda sounds a little like faith – believing that the bigger picture is out there and will show itself to us when the time is right. Or, you know, when we can pause in the middle of the chaos long enough to listen and pay attention . . .

He also says that to be hopeful is not to “bypass” what’s really going on in our lives but rather to expand our view of reality. Once we find hope again, we open ourselves up to endless possibilities. He encourages us to ask, “What else is here? What am I not seeing?”

He then leads us through an exercise during which we inhale deeply, outstretching our arms, opening our palms to the sky, and turning our eyes to the heavens. We hold there for a moment and ask what is here and what we’re not seeing. Then finally we exhale fully as we wrap our arms around our shoulders, hugging ourselves. (Truth: this part didn’t really float my boat. It’s not something that I need to do in order to connect with myself or the universe. But if it works for you – go for it.)

His closing words, though, are a great reminder to keep hope alive. He says that if we find ourselves slipping into patterns of negativity then pause for a moment. Breathe. Remember that it’s ok that you don’t know how things will turn out, that you don’t have all the answers, but to have hope/faith/trust that there is more out there for us.

Good things will happen.

#31dayintentionsettingchallenge

#hope

#goodthingswillhappen

#trusttheprocess

The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. The events, practices, and opinions discussed here are those of the author and should be treated as such. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.

Daily Intention Setting: Day 28

January 28

“Today I will stay open instead of assuming I know.”

Interesting lesson today . . .

David Gandelman defines humility not as minimizing yourself or acting as if you don’t know but “being open, curious, and not jumping to conclusions”. He warns us that, during today’s meditation, we might want to bring something to a close or find the answer to an issue but he wants us, instead, to calm the know-it-all in us, “let go of being right”, and be open to a different perspective or information.

I think it kind of ties into yesterday’s lesson of being present and listening. If we can give someone our complete attention, actually listen to what they’re saying, and practice humility by not interrupting or rushing to judgment, we may just be able to see things from another angle. If we’re open to the information, maybe it would help us to understand someone else’s point of view or feelings. Then we could make a better connection with them that would change the relationship and how everything moves forward.

David reminds us that life has a way of letting us know that we don’t know it all. But he also says that if we can catch ourselves forming an opinion about something, or wanting an immediate answer, or jumping in with one, he asks us to take a moment to take a deep breath and be open to that energy rather than fighting it. We never know what life may be trying to give us.

Namaste.

#31dayintentionsettingchallenge

#practicehumility

#trusttheprocess

The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. The events, practices, and opinions discussed here are those of the author and should be treated as such. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.

Daily Intention Setting: Day 27

January 27

“Today I will listen to understand, not to answer.”

I thought this lesson was pretty important, especially in this day and age when it seems that everyone is clamoring to make their mark or get noticed, etc. Everyone seems so ready and willing to talk, or talk over someone else – but when was the last time we actually just listened? Melissa Ambrosini says that it’s an “act of presence” when we truly listen to what someone is saying rather than just waiting for a chance to interject. She says that it’s the way to deeper connection with others which can completely change what happens next. (I know that when I feel heard I feel better. I feel loved.) It reminds me of a Richard Moss quote: “The greatest gift you can give another is the purity of your attention.”

In today’s exercise Melissa guides us through a few rounds of controlled breathing, then asks us to simply listen to the ambient noises around us. Here’s the kicker: she asks us to do that without labeling them or creating a story about them. Just listen. Notice which ones are close or far away. Which ones come and go. Then she says to imagine someone we love, how they look, how they sit. Then she says to imagine really listening to them without letting our minds drift, checking our phones, or waiting for a chance to dive in with an opinion or how to fix something. We’re just fully present. In the moment. Then she encourages us to take that into the rest of our day and to create those moments when we fully engage in listening to others.

I sat for a while longer after the lesson finished, just listening to the silence or whatever other sounds came about. I found it very interesting at this point because I noticed the sounds of two different clocks ticking. It was soothing. Then I realized that it was probably because, when I really listened to them, their rhythm together sounded like a heartbeat. It actually helped me relax into my meditation.

What did you notice during your meditation? Were you able to carry the intention into the rest of your day? Did you catch yourself waiting your turn to speak rather than just taking in everything another person was saying? (I did. lol)

I thought this was kinda cool. I hope you did too. Have a great evening!

#31dayintentionsettingchallenge

#listen

#trusttheprocess

The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. The events, practices, and opinions discussed here are those of the author and should be treated as such. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.

Daily Intention Setting: Day 26

January 26

“Today I will be honest even if it’s uncomfortable.”

I’m not quite sure how to feel about today’s lesson. I’m all for honesty. I think it’s something that we all need to hear even if we don’t like it. Denise Shante says it connects us to our “true being”. It opens the door to find out how we feel and what we really need and want. Honesty requires us to actually listen to our true selves despite how uncomfortable it may be. Honesty is what leads us on the path of connection, expression, and acceptance.

I had trouble with the activity of the day however. With a hand on my heart and the other on my belly, I asked myself what would be possible if I told myself the truth. She says, “Imagine who you’d become.” Then she asks about what colors, sounds, feelings, etc., that I experience when I let honesty be the “through-line of my existence”. Denise says that these moments of honesty will bring us closer and closer to who we truly are. And what popped into my head was something more like what if who I really am isn’t who I thought I was and what if what I really want isn’t feasible? What if I’ve been kidding myself. If I’m really honest with myself and it’s not what I’ve been striving for, what do I do?

I guess that will take some more exploration – even if it’s uncomfortable.

I hope you have a quiet, calm evening and that your truth is all you’ve wished for.

#31dayintentionsettingchallenge

#tellthetruth

#trusttheprocess

The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. The events, practices, and opinions discussed here are those of the author and should be treated as such. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.

Daily Intention Setting: Day 25

January 25

“Today I will notice when my thoughts run ahead of reality.”

The topic of the day is regulation – and I freely admit that I was really excited about it. Our lesson focuses on noticing when our brains begin to wander and then gently bringing them back to the present moment. Back to center.

Chibs Okereke leads us through a breathing exercise that includes a long inhale and a longer exhale. He explains that by extending the exhale we’re letting our nervous systems know that they’re safe so that we can relax into the moment. Our bodies know what is real whereas our brains like to predict. So when that happens, he invites us to simply notice when our minds start to churn, then guide them back to true center. “Presence is where clarity lives,” he says. It’s much better (and easier!) to deal with what’s happening right now than to fret about what may or may not happen.

Centering and regulation is something that I love to practice as well as to share with others. The struggle with “monkey brain” or “monkey mind” is real. When the hamster wheel in my head starts spinning and suddenly my thoughts are ricocheting off my skull like a scary mental pinball game, I pause to re-center myself in the present moment. If you’re experiencing monkey brain, here are a few things that might help:

  1. Take a couple of deep breaths. Breathe in, slowly and deeply, through your nose for 4-5 seconds and then exhale, either through your nose or mouth, for 6-7 seconds. (You can always play with timings to find what works best for you.)
  2. Try “Box Breathing”. Imagine a box. Breathe in (up) for 4 seconds, hold that breath in (across the top) for 4 seconds, breathe out (down) for 4 seconds, and hold that out-breath (across the bottom) for 4 seconds. (This works well even when you notice you’re feeling some stress.)
  3. Use a timer with a repeating bell. This is my personal favorite way of offering myself a continual reminder to re-center during meditation – just in case I don’t catch it. I set my Insight Timer bell to ring every 5 minutes. Whenever I hear that bell it instantly brings me back to the moment. If you’re just starting out, you can set the bell for every two minutes, then extend it once you get better at maintaining your focus during meditation.

I’m very passionate about the act of centering – not only during meditation but also in everyday life. These little techniques are great for settling our nervous systems, calming our brains, and reminding ourselves to be present. This moment is the only one in which we can take action. Not in the past. Not in the future. Right now.

Happy meditating!

#31dayintentionsettingchallenge

#dontfeedthefrenzy

#breathe

#trusttheprocess

The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. The events, practices, and opinions discussed here are those of the author and should be treated as such. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.

Daily Intention Setting: Day 24

January 24

“Today I will pause before I act and let calm lead the way.”

I love exercises with breathing! I have something to focus on during the meditation! Lalah Delia offers us the perfect, short “stillness practice”: inhale slowly through your nose for 6 seconds . . . then exhale through your mouth for 6 seconds. Simple. Wonderful. In through the nose, filling the belly . . . out through the mouth, letting your body settle and release tension. She says that, by breathing this way, it engages the diaphragm, helps you take in more oxygen, it lowers your heart rate and cortisol levels, and calms down your brain. Nice!

The rest of the meditation is spent practicing the breathing technique and sitting in stillness. She invites us to imagine ourselves being in a state of confidence, grace, and security. We repeat the day’s intention and the words, “I am still”. I believe that this is one of the best ways to approach the outside world. Rather than react instantly, we will pause for a moment, breathe, find that confident stillness within us, then respond calmly.

I really enjoyed this lesson and I think this is definitely something that I will take with me and utilize in my daily life. I love the act of pausing for a moment before acting. It gives us a chance to put a second or two between ourselves and the situation or person or comment, etc., before continuing. We’d probably have fewer heated conversations if we did this, don’t you think? LOL

I hope you have a wonderful day and find some time for yourself to sit in stillness.

Namaste.

#31dayintentionsettingchallenge

#breathefirst

#trusttheprocess

The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. The events, practices, and opinions discussed here are those of the author and should be treated as such. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.

Daily Intention Setting: Day 23

January 23

“Today I will thank someone who quietly makes life easier.”

✔️ Done!

Bea Walker says that it’s easy to overlook the people in our lives who quietly take care of us in some way. She reminds us that it could be a friend who checks in with us, a coworker with a kind word, or even a stranger who treats us with kindness. Sometimes those little things get lost in the shuffle so today is the day when we thank the people who touch our hearts.

Bea asks us to sit quietly, taking long, slow deep breaths while we envision someone who has recently enriched our lives in a subtle way. Think of what they did and let the warmth of their kindness fill you up with gratitude. Acknowledge it and send them your love and appreciation. Or, if you’re lucky enough to actually see them, thank them. Share your gratitude. I did. It made us both smile and laugh and it instantly brightened my day. Her generosity and support truly makes me feel loved – and I appreciate it.

Is there someone in your life that listens to you without interrupting or judging? Or maybe there’s somebody who always greets you with a smile and makes you feel loved? Or is there a person that always encourages and supports you through whatever journey you’re undertaking? How about someone who has done something unexpected?

Think of them. Send them good vibes . . .

#31dayintentionsettingchallenge

#gratitude

#thanksomeone

#trusttheprocess

The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. The events, practices, and opinions discussed here are those of the author and should be treated as such. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.