Setting intentions and goals mindfully

Over the weekend I decided to take advantage of the lovely weather and take some time out in nature. I’m sure you agree, there’s just something about the sun warming your face, birds singing and that outdoorsy smell  that gets us feeling more positive than usual.  So, as I continued walking I began thinking about intentions and goals. Then I came to the realisation ‘How we can set goals without intentions’ and vice a versa!

I decided to write this blog and explore the idea of setting goals more mindfully.  But first we need to take one step back and look at actually setting an intention first.  Think of it this way! Imagine you are creating a map of where you would like to get to.  This is actually a really powerful process.  Simply put, it becomes the driving force behind your goals and your visions.

What’s really interesting and relevant is that without an intention, there is no map, and ultimately we end up walking around in circles around with no actual destination in mind  – can you relate? I can think of times in the past when I have so many ideas racing around my head but just never get around to do doing them.  If I really think about why I can truly say that my intention wasn’t there or clear enough to start with! We then end up creating this path that has no beginning and no end! Forever thinking, pondering or starting and never completing stuff! Perhaps this sounds familiar to you?

Visualise your goal

Like me I’m sure you want to accomplish things in your life? For a moment think about how would you like to feel when you accomplish them? Just think about this for a moment. Now consider what would the end result look like? Feel like? What would you hear? By visualising your goal, you are essentially bringing it to the forefront of your mind and willing it into existence.  Whether you prefer to call it manifesting, faith, visualisation or anything else.  amazingly! the power to bring your goals to life is initiated through a clear intention. 

The brain and serotonin

If we now look from a neuroscientific perspective by setting yourself intentions your brain begins to naturally produce more serotonin in the prefrontal cortex.  This in turn creates new neural pathways as you think more positively act and interactive more positively.  You begin to set those intentions in motion.  Whatever those goals may be such as happiness, confidence, self-love, personal growth, freedom, getting a better job, finding that new career path perhaps.  One thing is for sure is that you are more likely to achieve your goals.

Setting ‘true’ intentions

It’s really important here to remind ourselves that we have to set true intentions.  What do I mean by true intentions? Well, I’m referring to intentions that are authentic to ourselves. You can’t set an intention that you don’t believe in as you are not being true to yourself and perhaps setting specific intentions because that’s what you think you should be doing because of other expectations.  Trust me I have fallen fowl to this many times!! – But not anymore. By adopting to a more mindful method of setting my intentions I have found that my goals have been easier to achieve.  If this as something new for you or are simply wanting to get back into intention setting. Why not try the following 7 day short challenge and I would love to hear how you get on.

Mindful meditation exercise

Why not grab yourself a pen and paper and we will set 7 clear intentions to consider. This is really powerful yet simple mindful exercise.  You can so this anywhere that you feel relaxed or comfortable. Perhaps you would like to add this into your current daily meditation or mindful practice. If you don’t have a practice…why not give this a try and start your own positive practice for the day.

Start your day by setting the following intentions in your meditation. Taking a few gentle deep breaths in all the way to the crown of your head and exhale that breath all the way out.  Then simply  observe the stillness of that very moment then repeat the intention for the day as many times as you like.  The more the better! Repeat with belief, passion and just see what happens.

Day 1 – I intend to manifest happiness naturally.

Day 2 – I intend to be kind to myself and prioritise my self-care.

Day 3 – I intend to witness compassion in everyone.

Day 4 – I intend to lead by example.

Day 5 – I intend to be open to success and abundance.

Day 6 – I intend to refrain from taking things personally.

Day 7 – I intend to forgive others, and myself.

If you have another intention in mind that isn’t listed above, go for it! Just remember to keep the following three important points in mind as you create your intention:

Keep it positive.

Be conscious of ensuring your intention is positive. If your intention is to be less anxious then perhaps switch it up something along the lines of, “My intention is to invite a sense of calm within myself.”

Making a conscious effort to create an intention that is positive, uplifting, and always in the present tense will get the ball rolling in terms of your goals. . Gently divert yourself away from using any negative words or phrases. Perhaps to avoid saying something along the lines of, “My intention is to fight this horrible anxiety.”

Mix it up

Once you get the hang offsetting daily intentions why not adjust your intentions whenever you need to once you feel you have accomplished that goal. If your intention on your first day is to invite calm in, after few days, you may change that intention to, “My intention is to enjoy the peace I create in myself.” Remember that the goal is to home in to, be attentive & and positively enhance your intentions.

Setting goals.

It’s more achievable at the start to set an intentions for the short term. There is nothing stopping you from thinking about the big picture too.  Consider splitting your long-term intention into a few shorter ones instead. This will help you achieve the overall goal you put your mind to. a by breaking them down to smaller chunks.

If your intention is to become more skilled in your field of work, then perhaps find out what the steps are to getting that new or enhanced skillset. Or maybe your first step may be in this present moment to get through lockdown the best way you can, and adjust to getting back to work, then your  next goal may be planning to do something exciting with those that you love. After focussing your mind toward achieving these short-term intentions, you will ultimately reach the actual goal.

Once your intention is set, be sure to use it in your meditation. Observe the movement of your breath as you inhale and exhale. Continue to let go of all of your negativity and emotions. Observe your thoughts as they gently come and go, without placing any judgement. Before you finish, take a few moments to be grateful for the intention you have set. Stick to the same intention for a few days before moving on to the next one.

Here’s to true intentions and achieving our goals!

 

Sadaf Akhtar

Founder & Wellbeing Specialist