Living in Intention: Part I. Intention for Action

I led a workshop a month ago about how to create and use intentions in our life- bringing more meaning and power to each day. Building the content for this workshop brought big challenges, the biggest being the challenge of self evaluation and getting real with my own story. As I continue to revisit the content, I am encouraged to share it with you and would love to hear your thoughts and responses around the subject of 'intentions'.

Think of your intention as a focus for receiving and enriching your perception of the (present) experience" - The Pure Heart of Yoga: 10 Steps to Transformation Sept 2009

I love that quote because of the word 'receiving'. I too often feel bombarded with the pressure of making things happen or working harder. Stuck on these thoughts, it's easily forgotten to receive the gifts in your life, even when they come in the form of a challenge- as they often do. Living in intention is all about receiving what already is and getting present with your story. Intentions are not concerned with a future outcome, but instead intentions bring our awareness to our current circumstances and we work the willingness to work from that place. If you relate, I catch myself often latching onto an image of the distant future (I've always been a big dreamer) - but if we get stuck there too long,  we miss out on the growth and power of living in our own life.

For the workshop, we explored 3 different styles of intentions. I called them the Three A's.

 Intention of Attention

 Intention of Action

 Intention of Attraction

My next three blog posts will be covering the content around each one, so that you have tools to put these to work in your life. For each style of intention I will include a journal exercise and a few yoga poses and/or techniques that are designed to help you create your own intention and bring it to work!

For Part I of this blog series I'm jumping to #2 because I have been personally working this one the most. I invite you to use this style of intention in your life when you feel or need the energy/inspiration for meaningful change in your life.

Thematically the start of a new year is all about change, goal setting and re-inventing ourselves. A new year makes us feel like we have all possibilities in front of us- and some years feel oh-so-good to put to rest. Eh-em, 2016, am I right? Those first few days in January offer that feeling we had as kids on the first day of school- maybe you have some new white keds, an awesome new backpack and probably a new hairstyle to show your friends. We were like "Hey world! Check me out. I'm a whole new person!" But that feeling sadly didn't last. Our shoes get dirty, our notebook gets torn and we find ourselves bored with our teacher by week 3. Before you know it it's 2017 and February is almost through (how did that happen). Check in with yourself, where are you at with those new year vibes?

Let's explore how Intention for Action is different from simply setting goals. Intentions don't replace goals, but perhaps they can enhance them or help you navigate through them. Goals can either feel like a burden or they can be powerful motivators. One of the main differentiators between goals and intentions is that goals are often set from a mindset of lacking, while intentions are cultivated from what we have- it's that (sometimes obnoxious and occasionally misplaced) attitude of abundance! Because let's be honest, there is a time and place for grief and sorrow in our messy lives. However, I am encouraged that during those not so seemingly abundant times we are still capable of cultivating gratitude for what we do have. And the truth is, the more we practice gratitude, the more grateful we are- which can feel a lot like the attitude of abundance. More on that in Part III. Intention for Attraction. (Stay tuned) For now, back to the relationship between goals and intentions...

So how do we create an intention for action? It takes some brainstorming, exploration and self evaluation; which is why journaling is the perfect tool for this kind of thing.  Use the exercise below to discover your Intention for Action.

Journaling tip: If you worry about other people ever reading your words- feel liberated in knowing that you can tear it up and throw it in the garbage when you're done. It's often through the process of journaling that we grow and learn- so don't let that fear keep you from trying it out. With that said, I find it interesting and sometimes valuable to go back and review previous entries. Completely up to you!

Journaling Exercise: Know Your Why

Start with a blank sheet of paper. Divide the paper into 3 columns. Start in the left column and set a 2 minute timer. Write down all of the personal goals that come to mind. Try not to judge or think too hard and please don't limit yourself to just the big stuff, and of course don't hold back on those dreamy far out goals. Try not to let your pencil stop moving. 

After 2 minutes, start your timer over and move to the center column. Adjacent to each goal, summarize why you wrote each down. Again, don't think too hard but just ask yourself Why is this important to me? There are no right/wrong answers. 

Lastly, use your third column, perhaps no timer needed, to summarize each reasoning into a theme/value. This might be a phrase, or simply 1-2 words. It's probable to have recurring themes/values.  

Once you have completed the third column, look it over. Notice the reoccurring themes/values, or observe which one resonates with you the most today. Intentions don't have to be permanent, they may change and grow along with you as you change and grow. Additionally feel free to blend 1 or 2 of them together. 

I like to create sentences or phrases for my intentions, but you might prefer a one word reminder. Or maybe your intention starts with the words "I have" or "I am". The idea is to BE, right now. Not tomorrow. Not in 6 months. But right NOW. 

I will illustrate the three steps using one of the goals I wrote down when I first did this exercise- and how I cultivated my first Intention for Action.

(Goal) Become fluent in Spanish ------> (Why is it a goal) Because I want to be able to communicate with my husbands Spanish speaking family -------> (Core value reflected) Connection/Relationships

When I reviewed my third column I noticed that love, connection and relationships were popular values of mine. My intention could be "I invest in and care about the deep and loving relationships in my life". As I connect deeper and deeper with my intention, my behaviors change, my motivation goes up and in result I seek more opportunities to speak Spanish whether it's with a stranger or my hubby. Suddenly I find myself gaining vocabulary and cleaning up my grammar on the daily- wah-lah! Bienvenidos Jamie! Estas hablando en espanol! Speaking Spanish with my mother-in-law communicates to her and my husband, that I care about our relationship.

When we interact with our environment through the lenses of our values, we become the living expression of those values. 

Another goal of mine was to elevate my craft of teaching yoga by continuing my education and personal practice. Why is this a goal? Because I want to be a good yoga instructor. The value reflected here? Contribution and giving back. My Intention for Action could be "I contribute to my community through teaching powerful and intelligent yoga classes". As I live this intention, I find myself studying my anatomy books, seeking out workshops and going to other yoga studios with a curiosity for learning. I no longer want to be a better instructor, I am a better instructor every (damn) day! 

I might work multiple intentions in one day- when I'm headed into teach a yoga class I'll remember my intention of contribution. And when I have a moment to message my sister-in-law I'll remember that investing in my relationships is an important value of mine.

However seemingly simple the goal- it can represent some big values! Maybe your goal is to do 10 perfect form push ups because one of your core values is physical health. Your active intention could be "I am physically strong". And we aren't trying to fool or lie to ourselves. You are strong. It's a choice of attitude. You just have to be willing to start where you are at. As you work this intention you feel the motivation to get down and do 2 perfect push ups. You kill it, you own it- and you keep at it because success feels good right?  2 weeks later you notice you have the energy and strength to do 5 reps. You own it and you continue to celebrate where you are at. Soon enough, 10 perfect push ups is your new NOW. The difference was the journey in getting there. You didn't waste time punishing yourself or feeling like a failure or wishing you were someone else. Instead you felt strong, successful and empowered to be where you were at, each day!

I encourage you to revisit the "Know Your Why" journaling exercise from time to time. New goals might come up every week, and you might even find that some goals you wrote down a month ago- no longer feel relevant in your life.  Truth be told, the more we connect to and reflect on our values, the juicier our goals will get. I found through my repetitions of this journal exercise that I had outgrown a handful of goals that I had clung onto for too long. Letting those goals go, created space for more meaningful ones. Give yourself permission to let some of those old ones go and who knows, maybe they will present themselves again at a better time.

Living in intention is learning to start where you are at. The idea is not to stay put, but rather go through the work that is in front of us- because feeling paralyzed by the idea that we are so far from where we want to be is no place to hang out. Ask yourself if you are willing to start where you are at today.

As a personal trainer, I have walked alongside many inspiring individuals that worked through a weight loss journey. I was always inspired and deeply touched by their willingness to humbly start where they are at. Because moving from wanting something, to starting something can be the most challenging leap of all. Perhaps working an Intention for Action can close that gap.

Yoga Application: 

Pair your Intention for Action with any or all of these poses below and experience the inner strength, will power and manifestation that comes of it.

Plank Pose- Place forearms on the floor, middle fingers pointing forward and forearms parallel. Press all fingertips down into the floor. Extend legs behind you, creating a straight line from shoulders to heels. I coach a plank with natural spine which means a small dip in your low back- supported by a firm belly. Energize your legs and lift your heels high. Take 8-10 rounds of breath repeating your intention out loud or in your head. 

Modification- knees on the floor to lessen the load.

Boat Pose- Seated on the floor, begin to lean back keeping neutral spine. Lift your feet off of the floor and bend your knees- this will help you lift your chest. Hands extend forward. Take 8-10 rounds of breath repeating your intention out loud or in your head. 
Modification- grab behind the legs for extra support. 

Warrior 2- Step one foot back into a long lunge. Front toes facing forward. Back heel is down, toes turned to the side. Stack your front knee over the widest part of your foot. Back leg is straight- press through the whole foot.  Stack shoulders directly over hips- be sure that your hips are level. Extend your arms out to the sides parallel to the floor. Reach energy through the fingertips and look past your front hand. Take 8-10 rounds of breath internally affirming your intention. I love this pose to ground and elevate our warrior power! Be sure to give each leg a chance to be in front.

I'll see you soon for Part II: Intention for Attention.

-Jamie