It’s common to start a new year with goals or resolutions. You turn the page on a new year and think, this is it. This year I’ll lose 10lbs, exercise more regularly, and look for that new job.
We’ve all been there, and I’m confident we’ve all made these declarations. The problem with resolutions is they’re difficult to maintain without a plan, and you often feel worse if you don’t stick with them.
So, this year, I want to offer another option. Instead of creating a list of resolutions, try starting with a mindful intention.
What’s the Difference?
A resolution is a firm decision to do something.
An intention is an aim or a plan.
A mindful intention is one created with attention to the present. It calls you to observe your thoughts and feelings without judgment.
Without judgment is the kicker. Before I went through a personal transformation years ago, I was the classic Type A personality. A perfectionist that thrived on everything being just right. Plans, goals, dreams.
What changed? Everything changed.
Becoming ill with an invisible, chronic, disabling disease; going through an unexpected and challenging divorce; and watching my only child struggle with his chronic illness for years.
To survive, I needed to change how I thought about my life.
I had to learn to be present.
I had to learn to observe my thinking and feelings without judgment.
I had to be okay with the unknown.
I learned the art of Mindfulness.
Those years were the hardest of my life. It wasn’t easy to let go of everything I had hoped for and thought would be.
But learning to be mindful and set intentions was key to moving forward. It remains part of my daily life and something I hope you try.
What is Mindfulness?
According to Psychology Today, “Mindfulness is a state of active, open attention to the present. This state is described as observing one’s thoughts and feelings without judging them.”
The goal of Mindfulness is cultivating perspective on your consciousness to bring greater mental and physical peace.
Why use Mindfulness?
Mindfulness is steeped in centuries of Buddhist practice and philosophy, but it was Jon Kabat-Zinn, Ph.D. internationally known for his work as a scientist, writer, and meditation teacher, who brought Mindfulness into the mainstream of medicine, incorporating it into Western interventions to treat physical illness.
Kabat-Zinn, professor of medicine emeritus and the creator of the Stress Reduction Clinic and the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School, was a student of Zen Buddhist Philip Kapleau, Thich Nhat Hana, and Seung Sahn. He was a founding member of the Cambridge Zen Center.
His research between 1979 and 2002 focused on mind/body interactions for healing and the effects of mindfulness-based stress reduction (MBSR) on the brain and how it processes emotions, particularly under stress. Since the development of MBSR, other mindfulness-based interventions (MBIs) have been developed.
In his book “Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress Pain and Illness,” Kabat-Zinn showed medically proven methods that help heal.
Mindfulness: Two Key Ingredients
While learning to be mindful may take time and practice, it starts with two key ingredients: awareness and acceptance.
Awareness - the knowledge and ability to focus on your inner thoughts and experiences, such as the present moment.
Acceptance - the ability to observe and accept your thoughts rather than judge or avoid them.
What Would You Like to Change This Year?
Everyone has a habit or behavior they’d like to address. I want to stick to a set bedtime. Regular sleep is part of my healing journey and essential for my health. For years, it’s been difficult to accomplish, but I’m making it a priority this year.
To do so, I intend to set a cut-off time to stop working at night. I know that to keep to a new schedule, I’ll have to give myself some leeway, so what will success look like?
It’s important to define what success looks like when setting an intention. It’s also important to be realistic and give yourself some slack if it takes longer.
Success for me will be a regular bedtime 5 out of 7 nights a week. It’s doable. And I’m ready to change this part of my life in 2023.
Happy New Year - Be Mindful
I hope you join me in setting a mindful intention for 2023. Begin by being aware of the present moment.
I wish you and your loved ones a blessed New Year filled with joy, peace, happiness, and good health.
Thank you for following me as I started The Power of Change. I look forward to connecting with you this coming year.
If you have something you’d like me to address in my next newsletter, please comment or feel free to email me directly at tmansolillo@gmail.com. You can also find me on Twitter, Instagram, and Facebook.
Here’s to a mindful 2023!
What a great point Tracy! I agree that sometimes intention is a better path! Life is so unpredictable, and setting resolutions without first have had time to let intentions help you get into a position where you'll be successful at reaching goals is a recipe for serious struggle. Will be sharing this with some people I think can benefit. Happy New Year :)
Nice piece Tracy!