The Power of Setting Intentions for Sensitives
Every year, as the calendar flips to January, many of us may jump on the bandwagon of dreaming up big plans and goals. I used to do that too—setting ambitious resolutions for changes I wanted to make in my life, filled with hope and excitement. But, if I'm honest, I often found myself losing steam just a few months in. That sense of not quite getting there, of not ticking off those goals or measuring up, left me feeling pretty crummy and guilty. Sound familiar?
After a while, I swung to the other extreme. I stopped making goals altogether, thinking maybe that would ease the pressure and feel more freeing as I stepped into the new year. But instead, I ended up feeling like I was floating aimlessly, like a boat without a rudder. It was as if I was just drifting along without a clear path or destination while the months of the year seemed to pass me by.
Then, more recently, I stumbled upon the idea of setting intentions, as espoused in both Yoga and Islamic psychology, and it was like a lightbulb moment.
Intentions are different. They're less about rigid outcomes and more about how we want to feel and be in our lives. Especially for those of us who are highly sensitive, intentions can be a gentle guide, helping us stay connected to our true selves and desires.
Have you ever thought about what intentions might look like for you? How they could steer your life in a more meaningful direction?
Understanding Intentions vs. Goals
When we think about intentions and goals, it might seem like we're splitting hairs, but there's a world of difference between them.
Goals are like the destinations on a map—clear, specific, and measurable. They're the milestones we set to mark our progress, like finishing a marathon or hitting a career milestone.
Intentions, on the other hand, are more akin to the compass guiding us through the journey. They embody the why behind our actions, reflecting our values and desires to live in alignment with our true selves.
While goals focus on achieving an end result, intentions emphasise the way we want to be in the world.
Imagine the difference between aiming to run a marathon and setting an intention to move your body joyfully and healthily. Both can coexist, yet one speaks to the heart and the other to the mind.
For those of us who are highly sensitive, intentions often resonate more deeply because they offer a gentle framework that honours our emotional landscape. Rather than pushing us towards a rigid endpoint, intentions invite us to explore our inner worlds and outer actions with curiosity and compassion.
They allow us to adapt to the ebb and flow of our feelings and circumstances, embracing the journey as much as the destination. This approach can be particularly nurturing for sensitives who may find traditional goal-setting overwhelming or disconnected from their inner truth.
By setting intentions, we create space for self-discovery and growth, fostering a sense of wholeness and balance. In this way, intentions act as a soft whisper from within, guiding us to savour each moment and live with purpose, even amidst the chaos of life.
The Concept of Sankalpa (Intentions) in Yoga
Imagine setting an intention so powerful that it weaves through the fabric of your daily life, guiding you like a lighthouse in a storm. This is the essence of Sankalpa, a concept beautifully unpacked by Kamini Desai in her book Yoga Nidra: The Art of Transformational Sleep.
Rooted in ancient yoga philosophy, Sankalpa is more than just a resolution; it means ‘determination’ and is designed to support us in shifting out of auto-pilot mode, and consciously determining the course of our life instead of allowing our unconscious beliefs and thought patterns to steer the direction of our life.
“Intention is the conscious placement of energy in the direction we want it to go.” - Kamini Desai, Yoga Nidra: The Art of Transformational Sleep
Desai explains that unlike fleeting New Year’s resolutions, which often focus on external changes, Sankalpa taps into your core essence, nurturing an internal transformation that resonates through every aspect of your being.
Intentions work by consciously redirecting your attention and life force energy in the direction you want it to go while withdrawing your attention from where you don’t want it to go.
Yoga Nidra, often described as yogic sleep, is a powerful practice where Sankalpa finds its roots. During this deeply restorative state, the mind becomes incredibly receptive, and the heart opens up to embrace the essence of our intentions.
Imagine it as planting a seed in the rich soil of your consciousness, nurturing it with awareness and dedication, allowing it to blossom into your reality.
Kamini Desai explains that in this state of yoga nidra, our Sankalpa is like a lighthouse, guiding us through the fog of distractions and doubts, illuminating the path towards our authentic self. It's a moment where we can connect with our inner wisdom, free from the noise of daily life.
Integrating Sankalpa into our daily lives can be transformative. Think of it as a compass that steers us towards a life enriched with purpose and meaning. As Desai suggests, when we consciously weave our intentions into our daily routine, we create a foundation of mindful living.
Our intentions encourage us to pause, reflect, and ask ourselves, What truly matters to me? By doing so, your Sankalpa becomes a living, breathing part of you, guiding your everyday actions and choices in alignment with your authentic self. As a result, we are able to move through our days with more clarity and focus, allowing us to navigate life's complexities with grace and resilience.
Niyyah (Intentions) in Islamic Philosophy: Insights from The Barakah Effect
In The Barakah Effect, Mohammed Faris explains how intentions are the invisible threads weaving the fabric of our lives. They are the seeds we plant in the fertile soil of our minds, determining what kind of harvest we will eventually reap. Even if we are not consciously setting intentions, we are still being guided by our unconscious intentions born out of our beliefs and past behaviours.
In Islamic philosophy, intentions, or niyyah, hold profound significance. They are not merely the starting point of an action but the very essence that defines its worth and purpose. It's believed that the sincerity of our intentions can transform even the most mundane acts into acts of worship and can elevate our everyday existence to a higher plane of meaning and fulfilment. Imagine for instance, the act of washing dishes at home. If we were to imbue this mundane and often tedious chore with the intention of caring for the everyday things that support our life, this simple act turns into something sacred and filled with love. As a result, each time we wash the dishes, instead of feeling dread over having to do a chore, we are reminded of our deeply held value to conscientiously care for the things we use in our daily lives.
In effect, our intentions carry more weight than the actions that follow it, so it is critical that we bring our unconscious intentions into the light of our conscious awareness.
This concept resonates with the yogic concept of Sankalpa - a heartfelt resolve aligning our actions with our deepest desires and values. Both traditions thus remind us that intentions carry an intrinsic power, shaping not only our actions but also our sense of self and our interactions with the world. They act like a compass, guiding us through the complexities of life, ensuring that we remain anchored in our deepest values and aspirations and remain conscious of how we live and embody our values.
For those of us who are sensitive souls, carrying the weight of personal and intergenerational burdens, these teachings offer a beacon of hope. They remind us that simply setting intentions aligned with our soul’s desires can be a powerful tool for healing and self-discovery.
By setting clear and compassionate intentions that reflect our true selves and our aspirations for growth, we can begin to unravel the layers of pain and trauma that have accumulated over time, and learn to navigate our emotional landscapes with greater clarity, presence and fortitude.
Two types of Intentions: Primary and Secondary
Many of us tend to mistakenly think of intentions as another way of setting goals, and may even use these words interchangeably. However, this could not be further from the truth.
Let's take a closer look at the two kinds of intentions: primary and secondary as explained by Kamini Desai in her book Yoga Nidra so you can have a better understanding of what it means to create intentions for our lives.
Think of a primary intention as a statement about your true self.
It's like saying, I am the calm in the storm, or I am a beacon of healing. It speaks to the essence of who you are, and may be a reflection of your soul's purpose - what you're here to offer the world or how you wish to be in this world. Primary intentions are less prone to changing though they can evolve over time as your journey unfolds and you discover more about your deeper purpose for being here.
Now, secondary intentions are like the gardeners of your mind.
They help clear away the weeds—those pesky thoughts and habits that hold you back from fully embodying your primary intention. Imagine them as the tools that help you change unhelpful patterns into ones that support your true self. These intentions focus on modifying our attitudes, habits, and external stressors in the direction we want it to go in. For example, if you often find yourself stuck in regret, you might choose to set a secondary intention such as, I trust the journey that brought me here. By focusing on this intention, you give strength to trust by directing your attention and energy towards it, and as a result the thinking pattern of regret naturally fades away.
Hence, you may have many different secondary intentions, and they may change more frequently depending on which thoughts or habit patterns you are focused on releasing.
Our secondary intention acts as as a simple yet powerful tool, much like a gentle reminder from a wise friend while our primary intention helps to anchor us in the truth of who we are and how we want to be in this world.
And when you combine your intentions (primary or secondary) with practices like Yoga Nidra, they become even more potent.
Benefits of Setting Intentions for Sensitives
Cultivating Clarity: Setting intentions is like planting seeds in the garden of your mind. It provides clarity and direction, allowing you to focus your energy on what truly matters to you.
Empowerment Through Choice: Intentions empower you by shifting your attention from external chaos to internal guidance. They remind you that while you can't control everything, you can choose your path and how you respond to life's challenges.
Enhancing Emotional Resilience: For those who feel deeply, intentions act as a gentle anchor amidst life's emotional waves. By setting a clear intention, you create a safe harbour, a place to return to when emotions become overwhelming.
Creating Mindful Presence: Like a gentle reminder, intentions ground you in the present moment. They help you savour life, offering a pause to acknowledge where you are and the steps you're taking towards your deepest desires and growth. This mindful presence becomes a gift, enriching your experience of life.
Fostering Connection: Intentions help bridge the gap between your internal world and the external environment. They invite you to align your actions with your values, fostering a sense of connection and harmony with those around you.
Encouraging Self-Compassion: Intentions remind you to treat yourself with kindness and understanding. They encourage a gentle approach to personal growth, honouring your sensitivity and unique journey as opposed to setting goals with a rigid outcome..
Supporting Healing and Growth: Just as a river carves its path through the landscape, intentions can guide your healing journey. They encourage you to release old patterns and embrace new possibilities, nurturing personal and intergenerational healing.
Manifesting Wholeness: Intentions are seeds of change. They nurture your innate potential, helping you reclaim your worthiness and manifest your deepest desires for embodied healing and self-leadership.
Reflect on these benefits and consider how setting intentions could enrich your life.
What seeds will you plant today?
Creating Meaningful Intentions: A Step-by-Step Guide
Now that we have a much deeper understanding of the power of intentions, the types of intentions and the profound benefits it can bring into our lives, let’s take a look at how we can begin creating meaningful intentions for our lives, not just for the New Year but at any point we feel the need for an anchor and a compass to direct our life force energy.
Step 1: Reflect and Connect with Your Inner World
Begin by finding a quiet space where you feel safe and comfortable. Light a candle or burn an incense or set up your space in any other way you like so you can prepare yourself to connect with your core essence or true Self.
Close your eyes and take a few deep breaths, allowing yourself to settle into the present moment.
Ask yourself,
What is your heart yearning for?
Who do you desire to be in this world?
How would you like to feel within?
How do you wish to show up for yourself and others?
What unhelpful habits or thinking patterns would you like to release moving forward?
Listen to the gentle stirrings of your inner world. This is where intentions are born. Reflect on what truly matters to you, beyond the noise of external expectations.
If it’s useful, you may also imagine yourself as a 90-year-old looking back on the life you’ve lived, and as you reflect on how you had lived, what stands out to you the most?
Consider using a journal to capture your thoughts and feelings. Writing them down can be a powerful way to bring clarity and focus.
Step 2: Articulate Your Intention
Once you have connected with your inner world, it's time to articulate your intention. An effective intention should be clear, concise, stated in the positive, and in the present tense. Most importantly, your intention should be about YOU and should resonate with every cell in your being and feel true for you.
For example, rather than saying I want to be less stressed, try I embrace calm and peace in my life. Notice how the latter feels more empowering and alive. Remember, your intention is a living entity, a seed that you plant within your soul.
If you’d like, you may create both a Primary Intention for your life - one that feels most resonant of your deeper purpose for being here, and a Secondary Intention focused on rewiring a thinking or behavioural pattern that is no longer serving your highest good.
For instance, my Primary Intention for my life is ‘I am rooted in my Self energy and share my healing presence with others’.
My secondary intention for releasing the constant self-doubt I experience is ‘I trust my life is divinely guided and all that happens is for my highest good’. With this intention, the next time I experience any self-doubt, I know I can lean into the wisdom and guidance of my wise, loving ancestors and other spiritual guides and trust that no matter the outcome of the decisions I make, they are happening for my own growth.
Step 3: Infuse Your Intention with Emotion
Intentions thrive on emotion. Imagine your intention as a garden; emotions are the sunlight and water that nurture it. How would embodying this intention make you feel? Visualise it vividly. Engage all your senses. What does it look like? What does it sound like? Allow yourself to experience the joy, peace, or fulfilment that comes with it. This emotional connection strengthens your commitment and fuels your journey.
Step 4: Incorporate Intentions into Daily Routines
To truly embody your intention, consider weaving your intention into your daily activities.
Perhaps it accompanies you during your morning yoga practice or whispers softly during moments of quiet reflection. By consistently aligning your actions with your intention, you create a tapestry of purpose throughout your day.
Or maybe you might start your day with a morning ritual of revisiting your intention. As you rise, take a moment to breathe deeply, repeating your intention with conviction - you might say it aloud or write it in your journal. Let it set the tone for your day, a gentle reminder of your chosen path.
You might also choose to place visual reminders in your environment—notes, symbols, or images that echo your intention. These serve as gentle nudges, bringing you back to your centre throughout your day.
Step 5: Tools and Practices for Maintenance
Maintaining intentions requires ongoing nurturing. Here are some tools and practices to support you:
Journaling: At the end of each day, reflect on how your intention manifested. What moments aligned with it? What challenges did you face? This practice fosters awareness and growth, helping you to stay connected to your purpose.
Mindfulness Meditation: Regular meditation helps you stay grounded and connected to your intention. Even a few minutes a day can make a difference.
Breathwork: Use conscious breathing techniques to centre yourself and reaffirm your intention, especially during challenging moments.
Visualisation: Spend time visualising your intention as a reality, reinforcing the positive emotions associated with it.
Community Support: Share your intention with a trusted friend or community. Their encouragement can provide additional strength and accountability.
Deepen your intentions through Yoga Nidra: Yoga Nidra, often described as the yogic sleep, offers a profound way to deepen your intentions. This practice guides you into a state of deep relaxation, where the subconscious mind is receptive to positive affirmations. As you lie in stillness, your intention is planted deep within, like a seed in fertile soil, ready to grow and transform. By regularly engaging in Yoga Nidra, you allow your intentions to seep into the very fabric of your being, supporting your journey towards embodied healing and self-leadership.
As you embark on this journey of intention-setting, remember: you are the gardener of your life. With patience, care, and a touch of faith, your intentions will blossom, guiding you towards a life of wholeness and meaning.
Step 6: Reflect and Adjust
Life is ever-changing, and so too can your intentions. Regularly reflect on your progress and feelings. Are you moving in the direction you desire? If not, it's perfectly okay to adjust your intentions. This flexibility is part of the journey, allowing you to grow and evolve.
As you embark on this path of creating and maintaining meaningful intentions, remember that you are not alone. This journey is a dance between you and the universe, a collaboration that honours your unique rhythm and essence. Embrace it with curiosity and compassion, knowing that each step brings you closer to the person you are meant to be.
Conclusion
Like a gentle breeze that directs the sail of a boat, our intentions can guide us towards a life of meaning and connection. By embracing the teachings of both Islamic and yogic philosophies, we can create a harmonious blend of spiritual wisdom and practical action. In doing so, we not only nurture our own well-being but also enrich the lives of those around us, spreading the ripple effects of our mindful intentions far and wide.
So, as you step into this new chapter, you’re invited to contemplate:
What intentions will you set for the coming year to illuminate your path?
What dreams do you wish to nurture?
How might your intentions serve as a bridge to the life you long to savour?
How might they guide you toward a more embodied and authentic existence?
Remember, this journey is yours to shape, and each intention you plant is a seed of possibility, waiting to bloom in the fertile soil of your courage and compassion.
If you’re open to sharing, please do share your primary or secondary intentions for this New Year in the comments below.
Here’s how I can help
Have you ever wondered how nurturing the seeds of your intentions with mindful presence could transform your journey?
For those of us who feel deeply, carrying the echoes of personal, intergenerational, or cultural burdens, setting intentions becomes not just a practice, but a powerful act of reclaiming our life’s narrative.
If healing the wounds of your past is part of your intentions for the coming year, I invite you to explore the transformative world of Internal Family Systems (IFS) therapy with me. Through Internal Family Systems (IFS) therapy, you can explore the intricate landscape of your inner world, nurturing each part of you with compassion and understanding.
What if this year, you chose to step into your power, embracing the wholeness and worthiness that have always been yours?
Together, we can gently unravel the threads of your past, weaving a tapestry of self-compassion, courage, calm and clarity.
Are you ready to step into this garden of healing? Join me in this sacred exploration, and let's cultivate a year of profound transformation, one intention at a time. Your path to healing and renewal begins here.
Further reading/ resources
Explore this playlist of free New Year Intention Setting Yoga Nidras by my mentors/teachers Ally Boothroyd, Kristyn Rose and Tiina Kivinen
Read ‘Yoga Nidra: The Art of Transformational Sleep’ by Kamini Desai
Read ‘The Barakah Effect: More with Less’ by Mohammed A. Faris
