Setting Intentions: A Pathway to Purpose and Well-Being
In an era where daily life is increasingly busy, fragmented, and reactive, the practice of setting intentions offers a grounding way to live with more purpose, presence, and clarity. Unlike goals, which are often tied to external achievements or specific outcomes, intentions reflect our values, desired states of being, or the energy we want to bring to our experiences. Research from psychology and mindfulness traditions supports the idea that setting intentions
An intention is a conscious commitment to how we want to show up in the world—how we want to think, feel, and act. While a goal might be “run a 5K,” an intention might be “approach my body with compassion and strength.” According to Dr. Tara Brach, a psychologist and mindfulness teacher, intentions are “the heart’s aspiration,” guiding our attention and actions toward meaning and alignment (Brach, 2016).
Scientific research supports the efficacy of intention-setting in shaping attention, behavior, and emotional regulation. A widely cited theory in psychology is implementation intention theory, introduced by Peter Gollwitzer, which shows that forming specific if-then intentions increases the likelihood of goal-directed behavior (Gollwitzer, 1999).
Additionally, a study published in Behavior Research and Therapy found that individuals who practiced intentional mindfulness exercises demonstrated lower levels of stress, depression, and anxiety, and higher levels of self-compassion and resilience (Shapiro et al., 2006).
Intentions can also help reframe challenges. By setting an intention like “meet difficulties with curiosity,” individuals may reduce reactivity and increase their capacity to navigate uncertainty with emotional balance.
In Eastern contemplative traditions, intention-setting is foundational. In Buddhism, for example, “Right Intention” is part of the Noble Eightfold Path, one of the central teachings guiding ethical and mental development (Rahula, 1974). Similarly, yogic philosophy encourages practitioners to begin their practice with a Sankalpa—a heartfelt intention rooted in one's higher purpose (Desikachar, 1995).
These practices emphasize not striving for outcomes, but aligning one's inner compass with values like compassion, truth, patience, or presence.
Benefits of Setting Intentions
Increased Focus and Clarity
Intentions help prioritize what matters most and filter out distractions. They allow us to act from awareness rather than autopilot.Greater Emotional Resilience
When we act from intention rather than reaction, we are less likely to be derailed by setbacks or stress.Improved Relationships
Setting intentions such as “listen with patience” or “respond with kindness” enhances interpersonal communication and empathy.Enhanced Well-being
A study in the Journal of Positive Psychology found that setting daily positive intentions increased life satisfaction and emotional well-being (Emmons & McCullough, 2003).
How to Set a Meaningful Intention
Pause and Reflect: Ask, “What do I need most today?” or “How do I want to show up?”
Keep it Present and Personal: Use “I” statements and focus on qualities or values (e.g., “I intend to approach challenges with courage.”).
Repeat and Reinforce: Write it down, say it aloud, or revisit it in meditation.
Stay Flexible: Intentions are not rules; they’re guides. Adjust as needed.
Setting intentions is a simple yet powerful practice that bridges the gap between who we are and who we aspire to be. Grounded in both ancient wisdom and modern psychology, intentions invite us to live with awareness, authenticity, and alignment. In a world full of external demands, returning to intention offers a way to stay connected to what truly matters.
Works Cited
Brach, Tara. True Refuge: Finding Peace and Freedom in Your Own Awakened Heart. Bantam, 2016.
Desikachar, T.K.V. The Heart of Yoga: Developing a Personal Practice. Inner Traditions, 1995.
Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being. Journal of Positive Psychology, 2(3), 107–127.
Gollwitzer, P. M. (1999). Implementation intentions: Strong effects of simple plans. American Psychologist, 54(7), 493–503.
Rahula, Walpola. What the Buddha Taught. Grove Press, 1974.
Shapiro, S. L., Brown, K. W., & Biegel, G. M. (2006). Teaching self-care to caregivers: Effects of mindfulness-based stress reduction on mental health of therapists in training. Training and Education in Professional Psychology, 2(2), 105–115.
Setting Intentions with Me
The Wish Jar: Crafting the New Year with Sound and Ceremony
Mystics and healers have long understood that human intention is a powerful force in both the physical and energetic realms. But co-creating with the Universe requires more than just a vision board—it’s an art. In this immersive Sound Spa experience, you’ll explore techniques to get grounded and centered, gain clarity about your desires, and get inspired to take meaningful action toward manifesting what you need and want.
Event Highlights:
Grounding and Centering Techniques: Learn how to anchor yourself energetically to build a strong foundation for intentional creation.
Clarity and Inspiration: Explore ways to clarify your desires and align with the energy of inspiration to take meaningful action.
Intention Jar Creation: Craft personalized intention jars using herbs, oils, and stones as a powerful foundation for your wishes and desires in 2025.
Sound Healing: Enjoy soothing, therapeutic sound from a wide variety of instruments, including crystal singing bowls, gongs, and chimes. Delivered by an experienced Sound Therapist, the sound is intuitively tailored to your needs.
Spa-Like Comfort: Relax in a serene environment with massage tables, anti-gravity chairs, blankets, and cushions to enhance your comfort and experience.
Benefits:
Harness the Power of Intention: Learn practical tools to consciously create what you need and want in your life.
Energetic Alignment: Balance and align your energy to support your goals and desires.
Creative Manifestation: Take home a custom intention jar to serve as a tangible reminder and energetic anchor for your aspirations in 2025.
Relaxation and Renewal: Experience deep relaxation in a spa-like setting, allowing you to leave feeling rejuvenated and clear-minded.
What to Bring: Journaling supplies to document your insights and intentions.