30 Days
Intention invites direction
Our Shared Intentions
According to Buddhism, all beings share the same two intentions: to be happy and free of suffering. Of course, how people seek to fulfill these intentions isn’t always aligned or wise, but nonetheless, these intentions are part of our common humanity.
Cultivating a gratitude practice supports us in fulfilling these intentions. More specifically, our shared intentions on this journey are the following:
to live lives where there is much to be grateful for;
to awaken to what we already have, no matter our current circumstance;
to cultivate the skill of appreciation (let us presume it’s a skill, as anything we practice we become better at…)
Specifically, we are hoping to make the following statement a reality in our lives: I have many things to be grateful for today.
Ultimately, this can become our orientation to life. We do begin to feel like a grateful person; we do find many blessings in our lives, noticing them does become increasingly natural and spontaneous. Even in the midst of struggle or strife, our awareness expands to include this greater perspective.
Along with our shared intention, each of you may have a personal intention. Whether you are here for all 30 Days, or a shorter journey, perhaps you have another reason for being here. Choosing one or more anchor words can help you develop clarity around this.
Do any of these words resonate with you? Read through them and see how they land in your body. Then pick a few to frame your 5 Day Journey.
Alignment
Joy
Connection
Consciousness
Focus
Trust
Resilience
Compassion
Sincerity
Excitement
Calm
Determination
Positivity
Pure
Unconditional
Generosity
Synchronicity
Radiance
Warmth
Uplifting
Laughter
Ease
Purpose
Clarity
Love
Vision
Resolve
Wellness
Motivation
Direction
Forgiveness
Peace
Commitment
Passion
Mindfulness
Empowerment
Awareness
Positivity
Inspiration
Optimism
Dedication
Conviction
Abundance
Flow
More About Intention
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How do intentions differ from goals? Goals have a “tick-the-box” or bucket-list kind of feel to them. They’re achievement oriented, can often be broken it into smaller steps and generally reached or obtained by willpower.
An intention is more about how we plan on showing up for the journey, regardless of hitting the target on a specific time frame or not. Intention is about the long view and connected to meaning and purpose. There can be overlap between goals and intentions, but intentions tend to prioritize relationship: with ourselves, others and the world.
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Expectations are so tricky! On one hand, many people will say that life meets us at our standards. It’s good to live in a world where we expect good things will happen to us, because we are often right. Yet, nothing can lead us faster down the path of disappointment, or even depression, than unmet expectations. Intentions have an open, flexible or growth-mindset feel to them, whereas expectations tend to feel fixed and are usually about we think should happen.
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In addition to broader intentions, we can add “intention activities” like a gratitude practice into our lives. “Intentional activity” is about the active choices we make toward enhancing our own wellbeing. By some estimates 60% of our “happiness” is attributed to a combination of genetics (50%) and external circumstances (10%), but 40% is a lot to play with… and this is where “intentional activity” can make a difference. When we become intentional about our day, we can ensure that we include “intentional activities.
Presuming that our shared intention is - I have many things to be grateful for today - these words will introduce the message we send our buddy each day. But if something else speaks to you, by all means go for it. Not long ago, I told a friend I felt like I was living in a “My life is hard” paradigm so we decided to embark on a 30 Day “My life is easy” journey. Some days did of course feel challenging or even really tough, but interestingly, it was actually pretty easy to find examples that indeed my life was easy in many ways, even if they were small: ie, my children put their dishes in the dishwasher; the project I thought would be arduous actually wasn’t; someone picks up my trash every week. What we did was very similar to a gratitude practice, but framing it with “My life is easy” was good for my mental health. Somehow I knew tomorrow would give me evidence of 3 more ways my life was easy. So that said - if you want to play around with your intention, go for it!
Questions for reflection:
Do you have any additional intention or reason for being on this journey? How about the year ahead?
Do you feel intentional with how you spend your time? Why or why not?
Optional
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There are a few meditation options:
1) A brief guided meditation on Intention
2) An 8 minute gratitude meditation with background music (if you practice with a Buddy)
OR
If you are short on time, this 3 breath practice can be done after you write your list:
With eyes closed or lowered gaze:
Inhale for 5 counts
Hold for 5 counts
On the exhale, call to mind the 1st item on your list.
Repeat with the second and third items
You can also try to add a smile or hand on chest to this practice.
Gratitude Message for your Buddy
After writing, scroll down to the GREEN button: ‘SEND TODAY’S MESSAGE.’
DO NOT click on the PINK button at the bottom right or you will lose what you have written.
Optional prompt
Day 1: Intention
Today you’re invited to reflect on your intention for the 30 Day Journey.