Intentions, Resolutions & Goals

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• Guided Meditation

  Let’s begin by settling into a comfortable position, with your feet flat on the floor or firmly grounded. Close your eyes if that feels comfortable or soften your gaze. Take a slow, deep breath in through your nose, feeling your chest and belly expand. Hold it gently for a moment… and then exhale slowly through your mouth. Let’s do that two more times, each breath drawing you deeper into calm and presence. Now, bring your attention to your feet. Feel them connected to the ground beneath you, anchoring you to this moment. Imagine roots growing down from the soles of your feet, reaching deep into the earth, grounding you in stability and support. Shift your focus to your breath. Notice how it moves effortlessly in and out. With each inhale, invite in clarity and calm. With each exhale, release tension, worry, or distractions. As you continue to breathe, place your hands gently on your heart or rest them on your lap. Bring to mind what setting intentions means to you—a purposeful guide, a way to align with your values and desires. Take one more deep breath, and as you exhale, imagine sending out your intention into the space around you, open and ready to take shape. While our eyes are closed – let’s also set aside anything at all that might keep us from being as present as possible during the remainder of our time together. When you feel ready, gently open your eyes, bringing this grounded energy with you as we begin.

• Key Topics

  Intentions.

  • More or less the energy that we put in at the very start of something.

  • Focus on who we want to be and how we want to feel.

  • Flexible, value-driven, and emphasize growth over perfection.

  • Invite us to create and move forward, independent of outcomes.

  • Lived each day in the present moment.

  Goals.

  • Specific, measurable outcomes focused on the future.

  • Destinations or specific achievements.

  • Can feel rigid if not balanced with intentionality.

  Resolutions.

  • Firm decisions to change or improve something, often implying or suggesting that something needs fixing or changed.

  • Can motivate change but sometimes carry pressure and a sense of finality vs. a way of living.

  Key Insights.

  • Goals are focused on the future; intentions are grounded in the present.

  • Goals are external achievements; intentions focus on your relationship with yourself and others.

  • Resolutions suggest something needs fixing; intentions invite creativity and growth.

• Family Practice

  • Revisit last year’s intentions and share about what came about.

  • Invitation for connection.

  • Do an Appreciation Writing Sprint.

  • Work on setting our intentions for the new year and share them.

  • Check in with each other throughout the year.

• Activity

  Appreciation Writing Sprint.

  • Gratitude: Feeling thankful for something you’ve received or experienced.

  • Appreciation: Recognizing and valuing the worth, quality, or importance of someone or something.

    • Gratitude is about thankfulness; appreciation is about valuing.

  • Prompt: "Write for three minutes without stopping. List everything you appreciate — big or small, past or present. Don’t overthink it!"
    
    

  Set Your Intentions.

  Step 1: Reflect.

  • Ask yourself:

    • JUST REFLECT: How do I want to feel at the end of this year?

    • JUST REFLECT: What do I want to have had happen this year?

  • Write down 2–3 feelings or outcomes that resonate with you.

  Step 2: Choose Your Intentions.

  • Focus on 1–3 key intentions that align with those reflections.

  • Could be 1 intention per quarter? A list of 10 for the year? Or 1 for the year? You pick.

    • Example: Q1: Physical Body focus – Nourish. Move. Restore.

  • Write them in past tense as if they’ve already happened.

  • Do you have a word or phrase that has your attention for this year?

    • Key Prompt: "What’s one thing that would change everything?"

    • Example: "I strengthened my relationships and feel deeply connected to the people I love."

  • Be creative — phrases, bullet points, doodles, etc. There is no wrong way to do this!

  Step 3: Action Steps.

  • For each intention, identify one simple action step to help bring it to life.

    • Example:

      • Intention: "I became the healthiest version of myself."

      • Action Step: "Plan and prep meals every Sunday. Move my body more."

      • Intention: "I doubled my income and saved for a dream vacation."

      • Action Step: "Automate 10% savings monthly."

  • PUT THIS IN YOUR CALENDAR!

  • SHARE THIS WITH SOMEONE!

• Affirmation Statement

  I align my thoughts, commitments, and actions to create a year of fulfillment and joy.