Setting Intentions for the New Year

Most people agree that the start of a new year is a great time for a little self reflection. As the year draws to a close, carve out some time to set some intentions for the coming year ahead. Grab a cup of hot coffee, a notebook, and get comfortable in your favorite chair.

First, take a few moments to reflect back on the past 12 months.

Which instances or days stand out the most to you? Why?

What are you most proud of?

How do you remember feeling?

What made you feel purposeful?

What did you learn about yourself?

What are you most grateful for?

What did you accomplish?

What were your struggles?

For any situation that challenged you during the past year, note your reaction and see if you can identify any underlying emotions that were stirred up.

Can you see anything from a different perspective now?

Can you show yourself compassion for experiencing those feelings?

Did any of those situations that felt large scale at the time actually seem to matter by the end of the year? Were they worth the energy?

Jot down your thoughts in your notebook, without judgement.

Now really let the insight you’ve just gained settle in. Does this give you any ideas of the kind of mindset you’d like to have going forward into 2020?

Now let’s set some positive intentions for the year ahead.

What’s an intention? The Sanskrit word for intention is Sankalpa, and refers to a representation of desire formed by both heart and mind. It’s a practice of how you want to be on a daily level, and how you want to show up to yourself, your family, and the world.

An intention is usually more positive and growth focused than traditional new year’s resolutions.

Here’s some examples:

I intend to create more peace in my days.
I intend to forgive myself and others.
I intend to bring joy into the world.
I intend to show kindness.
I intend to focus on the good.
I intend to allow myself time to play.
I intend to lead by example.

Once you’ve set your intentions for the new year, bring them into practice on a daily basis. Write out your intentions every morning, meditate on them, even tape them to your bathroom mirror. Use the words to ground you when you need to bring the important parts of life back into focus. And don’t forget to show yourself compassion and allow yourself grace throughout the year. A little kindness to ourselves can go a long way in how we show up to the world.