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MeditationGood Intentions

Good Intentions

When setting our sights on a certain goal or vision, it helps to set an intention. Understanding why we are meditating helps us to stay on track. The clearer the intention, the stronger the motivation.

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When it comes to meditation, intentions can guide us, and also help us to stay committed to our goal. What are you committing to as you begin this journey? What's a vision or goal that you have in mind, and what will help you to continue to show up each and every day? When we set an intention, we wanna set an intention that is within our control, something that's practical, and something that you can do on a daily basis. So maybe your intention is to slow down, or to pay more attention. Whatever it may be, it's less about the outcome, and more about the journey it takes getting there. So in this exercise, we'll spend some time creating and setting an intention. Once we get clear on it here, it will be much easier to bring this vision from our minds, and into our everyday lives. So when you're ready, take a moment to get comfortable, sitting in an upright present posture, shoulders relaxed, feet connecting to the floor. And eyes can be open to a soft gentle gaze, or closed. And bringing the focus and attention to the here and now. Finding the breath, and resting the focus on each inhale and each exhale. Feeling that rising and falling sensation of the breath and the body. And now taking three deep breaths, breathing in through the nose, and breathing out through the mouth. Returning the breath back to its natural rhythm, and bringing to mind your intention now. So your purpose and motivation for being here. And then maybe taking a moment to think of one or two people who will benefit from this intention you're setting. And now just noticing how the body responds to this intention. Maybe the body feels more open, soft, aware. Just gently noticing what it feels like living true to our intention. And it's okay if you can't feel anything. And with this intention, bringing to mind the actions needed in order to live true to this intention in your everyday life. What are some things you'll need to do? And naturally, the mind will want to wander, and that's okay. Just gently noticing it's been distracted, and guiding it back to your intention, your actions. Now if there was one word for your intention, what would it be? Maybe it's calm, balanced, relaxed. And then placing I am in front of that word, and just gently repeating your intention to yourself. So if it was calm, saying to yourself I am calm. Breathing in, I am, and breathing out your intention. Breathing in I am, and breathing out your intention. Just continue to breathe in that way. And letting that focus on the intention go for now, and just bringing the focus back to the breath. And when you're ready, slowly and gently opening your eyes, carrying this vision with you. So another way we can set intentions is by focusing on how we want to feel, and working...


Duration9 min

About your teachers

  • A former Buddhist monk, Andy has guided people in meditation and mindfulness for 20 years. In his mission to make these practices accessible to all, he co-created the Headspace app in 2010.

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  • Eve is a mindfulness teacher, overseeing Headspace’s meditation curriculum. She is passionate about sharing meditation to help others feel less stressed and experience more compassion in their lives.

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  • As a meditation teacher, Dora encourages others to live, breathe, and be with the fullness of their experiences. She loves meditation’s power to create community and bring clarity to people’s minds.

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  • Kessonga has been an acupuncturists, therapist, and meditation teacher, working to bring mindfulness to the diverse populations of the world.

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  • Rosie Acosta has studied yoga and mindfulness for more than 20 years and taught for over a decade. Rosie’s mission is to help others overcome adversity and experience radical love.

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