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MeditationSet Your Daily Intention

Set Your Daily Intention

Intentions can help us feel more in control of our days — even when things are outside of our control. Today, we explore the power of intention setting to shift our mindset.

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Better mental health starts with Headspace

Try as we might, we can't fully control the world around us. But we can control ourselves and how we move through the shifting landscape of our lives. One of our favorite ways to do that is through the simple act of setting an intention. An intention is your daily GPS. It helps you notice how you're feeling, how you want to feel, and it can inspire you to make that feeling happen. And intention setting isn't just reserved for yoga pros or people on silent meditation retreats. Intention setting is for everyone. You can set an intention at any point in your day, while you brush your teeth, clean up, or even before bed. You can be rolling out of bed late and sprinting to work, and still set an intention along the way. It is simply articulating to yourself and the world how you want to feel and be. So while we are here, let's try it out and set a thoughtful guiding intention together. (tranquil meditative music) First, I invite you to find a position of rest and comfort. (tranquil meditative music) Soften or close your eyes and take a long deep breath in and out. (tranquil meditative music) Hold this next one for four counts each. Inhale, two, three, four. Hold it, two, three, four. Let it out, two, three, four. Do one more of these on your own. (tranquil meditative music) (tranquil meditative music continues) Great job. Now check in with your body. Begin to scan, starting at your feet, working your way up. (tranquil meditative music) Notice any areas of tension and imagine your breath filling those spaces, loosening any knots, creating space and relaxation as you move from your toes to the crown of your head. (tranquil meditative music) (tranquil meditative music continues) Great job. Now, take a moment to think about how you want to feel today. (tranquil meditative music) When you've zeroed in on how you want to feel, try and put that into a statement for yourself. This will be your guiding intention. Maybe it's simply, "Today, I will feel," blank. Or, "I greet this day with," blank. Or, "I will move through this day feeling," blank. (tranquil meditative music) Feel free to try on a couple intentions and see what feels right to you. I'll give you some time to shape your personal intention for this day. (tranquil meditative music) (tranquil meditative music continues) (tranquil meditative music continues) (tranquil meditative music continues) Once you have your intention set, picture yourself going through your day with this feeling. Whatever you have coming up in your schedule, visualize yourself doing it with this intention at the front of your mind. Notice if it affects your behavior. (tranquil meditative music) Notice how it makes you feel. (tranquil meditative music) (tranquil meditative music continues) (tranquil meditative music continues) Amazing work today. Repeat your intention one more time in your head as you breathe in and out. And then say this with me. I...


Duration8 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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