Because Resolutions are so 2010
You've probably set a New Year's Resolution at least once in this lifetime and that resolution has probably fizzled out rather quickly...am I right? We've all been there, once, twice, a million times. Over the past few years I've noticed the word resolution used less and less. I like this! I like this because the word resolution, for many of us, comes along with a sense of struggle, strain and most often...failure. Yuck, yuck and even more yuck! So let's try something new, shall we? You've heard this word before - intention. Intention means to have in mind a purpose or plan, to direct the mind and to aim. I'm going to take this one step further though. When we think of the word mind, we think of our brain, our thoughts. How about this? Instead of setting our New Year intention with our brain's mind - often a busy, critical, over-analyzing space, we set our intention with our heart's mind? Here we have a place of love, trust, patience and forgiveness. Ahh, doesn't that sound much better?
Keeping this thought in your heart’s mind, here are a few tips and exercises to help you set your 2016 intention successfully and with ease.
STEP 1: Finding your New Year Intention
First, let’s find our intention or allow it to surface. Give a quick read through of the Meditation Exercise below and than close your eyes and go through it once more reading it from your heart’s mind. Try not to overthink things (that’s your mind, your brain), whatever comes to surface first is it. Trust.
Take a few minutes and sit in quiet. Close your eyes. Let your thoughts go, focus on your in breath and your out breath. Imagine light all around you. What colour is this light?
Now focus on your breath and this light.
Notice any sensations you are feeling in your body, thoughts in your mind. Breathe into them and let them go.
What would you like your life to look like this year? Beyond material things, what kinds of experiences do you want to have?
How do you want to be? Who do you want to be? What do you choose to experience in this New Year?
Allow what comes to extend beyond desires of the physical body, and into the new ways of being - mentally, emotionally, energetically. What does that mean to you?
As you reflect on this year's intentions, create a list in your mind or on paper, of who and how you want to be. Keep it simple.
Down the road when you are invited to participate in an activity, pause and check in...
Does this reflect and support my New Year Intention?
Write down the intention you came up with during your meditation. If an intention didn't arise, what were the words or thoughts that came up? Write them down. When you find yourself off your path, come back to your intention.
The next step is to make your New Year Intention stick...
STEP 2: Strategies for Setting a New Year Intention that Sticks
Be Realistic & Specific - Every year billions of people make resolutions that never make it past March 1st. Why is that? It’s likely because their goals sound great at the time but are completely unrealistic. When setting your intention remember to ask yourself if it's something you can do for the rest of your life. If the answer is no, Stop, Reassess and Start Over.
An example of a realistic and specific goal is:
I want to be more patient with my child. To be the patient, compassionate and present parent my child deserves, I first need to find patience, compassion and be present with myself.
Find your Motivation - Whether it's to wear a bikini for the first time (or again after a very loooong time), being more patient, present or compassionate..., figuring out why we want these things and having that as our motivation is very important in reaching our goal. Being able to see that light at the end of the tunnel will give us the motivation we need when the road gets bumpy.
An example of finding your motivation:
When I am more patient with myself and my child, we are happier, relaxed and fully enjoy our time together. As a result, my child’s behaviour improves tenfold.
Set a Timeline - Write down your intention(s) and come up with ways to reach them (remember to be realistic) and set a goal date (be specific and baby steps are the way to go). For example, if your goal is to reach your healthy weight by losing 40lbs, ask yourself how you will achieve this goal? What do I need to do to reach this goal by this (specific) date?
Ask for help - Rather than revisiting the tired path you've been walking for so long, why not try something new? It is the New Year after all! Seek the advice of a professional who specializes in the area in which you'd like to improve. For example - my Nutrition clients come to me for help in preparing healthy meals, to be inspired to make positive changes - physically, mentally and spiritually, because I am a Registered Holistic Nutritionist and most recently, Registered Yoga Teacher. How can someone you know help you reach your intention? Perhaps it’s your partner who does the grocery shopping. Can they shop to support your new healthy eating habits? Just ask.
Learn from your Setbacks - It’s inevitable that you will have a minor or major setback along your journey. When you mess up (and you will, if you’re human), offer yourself total compassion and take a positive step in your desired direction.
Two steps forward, one step back still takes you where you want to go.
If your intention for the New Year is to eat healthier and you have a couple of chocolate chip cookies over the weekend, in the big scheme of things you won't ruin your entire goal. It may set you back a tiny bit and you'll probably feel guilty about it, but really that's it. Let it go. Take a deep breath, brush it off your shoulders and move on. Learn from each lapse and come up with a strategy to work around it next time.
Exercise: Writing your New Year Intention
How will you reach your New Year Intention? What steps do you need to take? Can you take the first step now? Using the strategies above, write down a step-by-step plan to help you achieve your New Year intention.
Affirmation for Success
I must move forward with my plans in a way that displays to others and including myself, that I have no doubt as to my coming success!
An intention is a choice. By setting your intention you pave your way, you set yourself up for success.
As we let 2015 pass behind us, take a moment to have gratitude for all that you have experienced and accomplished in the past year. You are justified in feeling joy, a sense of completion and pride in the amazing job you have done. Now it's time to show love and gratitude for all that is coming. See 2016 as an opportunity to show up as an even more empowered version of yourself as it paves the way for the years to come.
