Mindful Intentions Practice for the New Year
Time Needed: 5-10 minutes
Step 1: Find a Quiet Space
Sit comfortably in a place where you won’t be disturbed. Close your eyes or soften your gaze, and take a few deep breaths in through your nose and out through your mouth. Let your shoulders relax and your body settle.
Step 2: Practice Gratitude
Take a moment to reflect on something you’re grateful for from the past year. It can be big or small—a relationship, an experience, a lesson you learned, or even just making it through a tough time.
Hold that gratitude in your mind.
Picture it vividly or feel it as warmth in your chest.
Take 3 slow, deep breaths, letting the feeling of gratitude expand with each inhale.
Step 3: Set Your Intention
Now, think about how you want to feel in the new year—not what you want to achieve, but the emotional state you’d like to cultivate. Examples could be:
“I want to feel calm and grounded.”
“I want to bring joy and curiosity to my daily life.”
“I want to feel connected to myself and others.”
Say your intention silently to yourself or out loud, like a mantra. For example:
"In this new year, I embrace calm and resilience."
"I will nurture joy and self-compassion each day."
Repeat your intention three times, letting the words resonate.
Step 4: Connect to Your Breath
Bring your awareness back to your breathing. Let your breaths be natural and steady, and with each exhale, imagine letting go of any stress or tension. With each inhale, imagine filling up with the energy of your intention.
Step 5: Close with Gratitude
Before you finish, take one more moment to thank yourself for showing up for this practice. You’ve taken a powerful step toward mindfulness and self-awareness.
When you’re ready, slowly open your eyes and return to your day with a sense of renewed focus and purpose.
Why This Works
This practice combines gratitude, intention-setting, and mindful breathing—three pillars of mindfulness that ground you in the present moment while aligning you with your values. It's a simple ritual you can revisit throughout the year whenever you feel the need to refocus or reconnect with yourself.