How to Set Your Meditation Intention: 25 Examples

Woman leaning against a white wall sitting cross legged with her hands in a mudra on each knee

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

  1. I intend to find peace of mind after my meditation
  2. I intend to be kinder to myself when I notice my mind wander during meditation
  3. I intend to feel rested and restored after my meditation practice
  4. I intend to create a great practice of daily meditation
  5. I intend to set mindful intentions throughout the day
  6. I intend to find fun ways to express my creativity
  7. I intend to be open to trying new things
  8. I intend to deepen my spiritual journey
  9. I intend to embrace change and allow myself to create a new reality
  10. I intend to be kinder with my self-talk
  11. I intend to make healthier choices around exercise / food / other self-care
  12. I intend to spend more time in the present
  13. I intend to release old habits that are keeping me stuck
  14. I intend to approach every interaction with kindness
  15. I intend to find a win-win situation in all of my meetings
  16. I intend to use empathy instead of judgment
  17. I intend to have me-time every day
  18. I intend to trust my intuition
  19. I intend to be part of a loving relationship
  20. I intend to allow myself an abundant life
  21. I intend to stick with my New Year resolutions
  22. I intend to believe that my deepest desires are possible for me
  23. I intend to “pay it forward” today
  24. I intend to lead by example
  25. 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.

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