How Would You Like the New Year to Go?

And an intention-setting meditation to get you started.

Happy New Year!

Wouldn’t it be nice to be able to wipe away all of the heartbreak and divisiveness from the past year and start fresh? Of course, that’s not possible, but we can kick off the new year with presence and confidence, giving ourselves the best chance of moving forward in a way that sets us up for success.

The more we act thoughtfully, the more satisfying life becomes. Having clear intentions is like traveling with a detailed roadmap for how we want to live. Not having clear intentions is more like winging it and hoping for the best — doable but maybe not ideal.

What would you like more of in your life?

If you haven’t already, think about it.

Is it something personal? Get in better shape? Quit a bad habit? This is the traditional route, but in my experience, these very specific “resolutions” tend to be short-lived, or worse, a recipe for being hard on yourself. Instead, could you imagine a mindset that would help you succeed, like an intention to make healthier choices, or to take better care of yourself? How about a global plan to be kinder to yourself? Stop doom scrolling. Get plenty of sleep. Hydrate. Exercise more. Eat more plants.

Maybe you have an intention that involves something bigger than you. Volunteer at the animal shelter. Write letters to elected representatives. Stage a protest. Get out the vote. Think big! The world needs you. Research shows that supporting others has a wonderful side effect— it makes you feel better too.

Can you think of a concept that encapsulates your intention? Being kinder to yourself, or to others, or the environment. Fearlessness. Generosity. Abundance. Joy.

Now that you have an intention, imagine how your life would look.

How will you incorporate your intention into your life? See if you can visualize how it would change you. Picture yourself as if it were already added—as if this intention had come to life and you are living it. What would it look like, practically speaking? Who would be with you? Where would you be?

Think of some people who will provide support for your intention.

Here’s the best part: they don’t even need to know they are supporting you!

In the meditation we’re doing this week, we will imagine supporters sitting with us. Start with loved ones who have your back no matter what, like family and close friends. Who comes to mind? What about a pet who is always happy to see you? If you are lucky enough to have a supporter like that, include them too. They can be in your life presently or not. It’s okay. Just think of them as you remember them.

Next, bring to mind those in your life who inspire you. Did you have a special teacher who believed in you, or saw you for who you are? For me, that was Mrs. McNevin in kindergarten and Professor Ulrich Camillus Knoepflmacher in one of my favorite college classes.

I always like to invite good people at the top of their game too. People who lead or show the way. Artists, writers, or people who support others. You don’t have to know them personally. As odd as it may sound at first, in your mind’s eye, silently invite them to support you.

Now that we have an intention, a vision of how it would look, and a team of supporters, we are ready for this week’s intention-setting meditation.

Click the link below to get started.