If you’ve been to a yoga class or have started a mindfulness practice or meditaiton you’ll have heard people talking about the power of intention. But why is intention setting important and what are some meditation intention examples you can use? Well, read on because I’m going to help you with that.
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What Is An Intention?
An intention is an internal agreement you have with yourself. By stating your intent you’re aligning your life to create the future you want with intention as a guiding principle (rather than a set goal).
Why Is Intention Such a Powerful Tool?
Why is it so helpful to set intentions? Well, although it can all sound very vague and spiritual, intention setting is actually scientific in part. When you set new intentions it activates a very physical part of your body. In the heart of your brain stem, there’s a cluster of nerve cells called the reticular activating system (RAS).
In your daily life, you’re bombarded with millions of bits of information from numerous sources. So the RAS helps to filter that information based on your beliefs, letting through the important things so as not to overload you. It’s the reason, for example, that a new mother might sleep through really loud street noise or aeroplanes flying over but wakes immediately when her newborn baby makes the tiniest whimper.
Another example I experience a lot here in Greece is when I learn a new Greek word. My brain picks it out in conversations on the TV or in passing in the street or when someone talks to me in a shop when I’d never really noticed it before.
The RAS helps to focus your consciousness and unconsciousness so that by changing your inner beliefs your outward reality can also change. And that starts by declaring a powerful intention. When you start to imagine that new belief as reality, your RAS and subconscious work to corroborate it.
Look For the Signs and Take Action on Your Intentions
Once you set your intentions you’re telling the RAS and subconscious to filter through the information and opportunities that align with that. But when you see that information or an opportunity you also need to do your bit to take action. Or at least, look out for that information and the opportunities that are coming your way.
Examples of Intentions for Your Meditation Sessions
The first few intention examples are ones to do with the outcome of your actual meditation sessions. The next set is intentions you can make before you meditate but that aren’t necessarily to do with the meditation itself.
When you meditate you become more aware of your subconscious mind. So giving examples of clear intentions beforehand gives your RAS some direction.
Intentions for Your Meditation
- I intend to find peace of mind after my meditation
- I intend to be kinder to myself when I notice my mind wander during meditation
- I intend to feel rested and restored after my meditation practice
- I intend to create a great practice of daily meditation
- I intend to set mindful intentions throughout the day
- I intend to find fun ways to express my creativity
- I intend to be open to trying new things
- I intend to deepen my spiritual journey
- I intend to embrace change and allow myself to create a new reality
- I intend to be kinder with my self-talk
- I intend to make healthier choices around exercise / food / other self-care
- I intend to spend more time in the present
- I intend to release old habits that are keeping me stuck
- I intend to approach every interaction with kindness
- I intend to find a win-win situation in all of my meetings
- I intend to use empathy instead of judgment
- I intend to have me-time every day
- I intend to trust my intuition
- I intend to be part of a loving relationship
- I intend to allow myself an abundant life
- I intend to stick with my New Year resolutions
- I intend to believe that my deepest desires are possible for me
- I intend to “pay it forward” today
- I intend to lead by example
- I intend to keep focused on my main priorities
How to Set Your Intentions
Write or think Intentions in the present – the most important part of the intention-setting process is using the present tense. Your subconscious mind only understands the present moment. When you use words like hope, try or even “I will” you’re in a constant state of scarcity.
Avoid negatives – your subconscious doesn’t hear negatives. So if you say “I intend to stop taking things personally” your subconscious only hears the “taking things personally” bit. So you need to change it to something like I let negativity wash over me or I take things less personally.
When to Set Your Intentions
It’s up to you how you create your intention-setting practice. And it doesn’t have to be fixed in stone. You can set them at regular intervals like this:
Daily Intentions – enjoy a few moments of gratitude first thing in the morning before setting your intentions and start your day
Weekly intentions – take some quiet time on a Sunday night and set your intentions weekly.
Monthly intentions- some people choose to set monthly intentions in line with the new moon. It’s traditionally seen as a time of new beginnings. So it could be a good time to capture that freshness and energy of the upcoming month. But you could set positive intentions on the first of the month and create a positive tone for the calendar month.
Don’t forget you can set intentions at any moment, like before a difficult conversation or an important meeting. Find a quiet space somewhere, take a few deep breaths and then set the intention for an amazing meeting or conversation whatever that ends up looking like.