My Daily Intentions
Quantum Mindfulness activity with a powerful set of intentions
Getting Ready
| Duration | 12 minutes |
| Materials |
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| Treatment Modality | Individual and Group |
| Frequency | We recommend to practice this activity daily for at least twice a day. |
| Other helpful topics to use this activity for |
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The What
The practice of setting daily intentions can change your life in so many amazing ways! An intention is an idea or action that you plan (or intend) to carry out for the day. It’s something you mean to do, whether you pull it off or not. They’re often related and associated with characteristics you display toward yourself or others. For instance, you may set intentions to be productive for the day, to be more open, to use kinder words towards yourself for the day, or to be more focused in your class for the day, or to practice being empathetic towards others for the day. Setting and living your intentions allows you to happily and willingly focus on who you are in the moment, to learn and live your values, to empower you to stick to your shorter goals, and to raise your positive emotional energy! Daily intentions provide you direction, a path, and a reminder for how to live each day! They give you purpose and inspiration to pursue your desires, goals, your potential.
You are probably wondering what the difference is between affirmations and intentions since they both seem considerably similar. Intentions are geared towards the experiences you would like to have in the near future, while affirmations are definitely used in the present tense. Below are examples of intentions and affirmations.
Intention: I want to enjoy my life to the fullest.
Affirmation: I fully accept and enjoy the beauty in all things in my life.
Intention: I want to experience the peace that happiness brings.
Affirmation: I am welcome happiness in this present moment.
Intention: May I be humble enough to surrender the things I cannot control.
Affirmation: I let go of what I think should be different, and let it be what it is and what it will be.
The How
There are many ways to create powerful intentions that will keep you excited, energized, and empowered to pursue your highest potential! Setting intentions and following through with them, takes time. With practice, setting intentions will become a natural habit. The best time to set your intentions is before going to bed or first thing in the morning after doing your affirmations. The following activity is a quantum meditation for setting daily intentions. Setting intentions in a meditative state is one of the most effective ways to empower yourself in honoring your intentions.
Let's Begin
Gentle reminder: This is a guided mindfulness activity using audio and video. You do not need to print or read the following instructions. The steps to this activity are provided to you in written form, only should you wish to read through them voluntarily. In other words, reading the following activity instructions and steps are optional. They are written in ‘casual’ and ‘conversation’ language in which it was recorded.
Thank you for choosing to meditate on setting intentions today. Meditation puts you in an ideal state of mind for planting the seeds of your intentions. Setting your intentions in a meditative state aims to quiet the noise in your mind, and it calms you. This way, you are in able to recognize your purest desires easily.
Again, the practice of setting daily intentions can change your life in so many amazing ways! An intention is an idea or action that you plan (or intend) to carry out for the day. It’s something you mean to do, whether you pull it off or not. They’re often related and associated with characteristics you display toward yourself or others. For instance, you may set intentions to be productive for the day, to be more open, to use kinder words towards yourself for the day, or to be more focused in your class for the day, or to practice being empathetic towards others for the day. Setting and living your intentions allows you to happily and willingly focus on who you are in the moment, to learn and live your values, to empower you to stick to your shorter goals, and to raise your positive emotional energy! Daily intentions provide you direction, a path, and a reminder for how to live each day! They give you purpose and inspiration to pursue your desires, goals, your potential.
You do not have to write anything down for this activity. You will be simply following my instructions.
When you are ready, take a seat in a safe, peaceful, comfortable, and quiet place.
- Tap the top of your head three times with your right hand: you are acknowledging and activating your mind/brain energy.
- Tap the center of your chest with your left hand: you are acknowledging/activating your heart energy.
- Squeeze the center of both of your hands and your fingers: you are acknowledging/activating the energy of your ‘giving- and receiving’ hands.
- Place your hands on your lap with palms facing up. Keep your legs uncrossed.
- Close your eyes.
- Take 3 deep breaths: Slowly inhale through your nose expanding your belly, exhale all the air out slowly through your mouth. (count them)
- When you’re ready, gently place both of your hands on your chest. You will be setting your daily intentions for courage and confidence. Repeat after me silently in your mind or out loud with sincerity and trust: (Repeat A-K THREE times)
A. I intend to appreciate everything in my life as much as possible.
B. I intend to be brave and express my needs without feeling shame.
C. I intend to breathe and keep calm, rather than react.
D. I intend to do the right thing rather than the easy thing for goals.
E. I intend to make a difference in someone’s life in my own way.
F. I intend to practice forgiveness to those I am angry at or feel resentful toward.
G. I intend to stop taking things personally.
H. I intend to take actions not to isolate myself.
I. I intend to talk back to my inner critic when it wants to trick me and keep me insecure and paralyzed in fear.
J. I recognize that I have weaknesses, and I will embrace them with love and forgiveness.
K. I will honor myself and let go of the need to people-please, even if it makes me uncomfortable.
When you’re ready, take two deep breaths. And silently repeat after me:
A. Gratitude is part of me. I am grateful.
B. Expressing my truth is part of me. I am expressive.
C. Fearless is part of me. I am brave and courageous.
D. Calm mind, body, and energy is part of me. I am at peace.
E. Forgiveness is part of me. I have forgiven myself and others.
F. Awareness is part of me. I choose the thoughts and emotions that make me feel good.
G. Unlimited power is part of me. I have the ability to make my life happen.
H. Compassion is part of me. I can make a difference in someone’s life.
I. Unconditional love is part of me. I choose to be an instrument of love towards myself and others.
J. I am Love. I am worthy. I am powerful. I am beautiful. I am original. I am Me.
Take three deep breaths: inhale through your nose with belly extending, and exhale through your mouth with belly descending.
Thank you for giving yourself the care and love you deserve with this session of mindful self-care.