Intention

There is a traditional Chinese ceremony where people float paper lanterns on a river as an offering to their ancestors and to bring peace and forgiveness. Launching a floating lantern is a good metaphor for setting an intention, which is a commitment to a future aim or purpose; like carefully placing a floating lantern on the water and pushing it in a chosen direction.

Intentions can be subtle, useful, and powerful. When we set an intention, we direct our energy and behaviour in a certain direction; normally towards purposeful improvements that we value. We can set intentions for many areas of our lives: for the next year or month, this week or day, or for a particular meditation or event.

We can also set intentions for the different areas of our lives: home and family, social life and friends, work and career, creativity, religious or spiritual life, as well as around our body, emotions, mind. and senses.

Anyone who regularly meditates finds that their attention drifts away from the original intention of the practice. Our minds are very powerful and will naturally tend to find content that is more interesting than what we are currently doing, whether this is cleaning our teeth, taking a shower, walking to the train station, or noticing the sensations of our breath as we meditate. With meditation, setting a clear intention right at the start, and reminding yourself of the intention whenever your attention drifts during the practice, can make a significant difference.

Examples of useful intentions include:

Before beginning a meditation

To remain alert and aware, calm and connected
To be kind to yourself when you notice that your attention has wandered
To relax physical tension and tightness and release held emotions

For this day, week, month, or even over the year

To respond skilfully rather than reacting automatically
To connect into the present moment and away from thoughts about the past and future
To cultivate simply being in a state of peace, calm and stillness
To notice and appreciate thoughts that are useful, expanding and nurturing
To notice and recognise thoughts that are not useful, limiting and depleting
To notice old habit patterns that no longer serve you or others
To appreciate and feel gratitude for all that your body does for you
To be patient with yourself and others
To be kind and compassionate with yourself and others
To be open to the possibilities and choices within each moment
To listen with openness, kindness, patience, and appreciation
To speak wisely and skilfully

We tend to lead busy lives, sometimes struggle to find a little bit of peace and stillness and before we know it another year has passed by. Taking the time to set clear and purposeful intentions not only helps guide our behaviour in the right direction during meditation practice, but we can also bring the same motivational clarity into each day, as well as other areas of our lives, so we lead a more intentional life.

Suggested weekly practice

Set an intention at the beginning of every meditation practice
Explore setting an intention for the week or month. For example, maybe to notice the sound of your own voice and to speak wisely, or about noticing and being kind to people who would otherwise remain unnoticed, like a waiter or shop worker.
Review different areas of your life: home and family, work and career, social, creative, spiritual, etc, and set one or two simple intentions that you can follow.

Guidance

Find somewhere undisturbed and sit in a comfortable, dignified and upright posture, where you can remain alert and aware.
There are two guided practices for this session. You can close your eyes, or lower your gaze while the meditations play.

Play the first settling practice, then read through the session content, which you can print off if that helps.
Then play the second practice, which is about setting an intention at the start of breathing practice and remembering to bring the intention back to mind whenever our attention drifts. There are periods of silence.