Happy New Day! An Intention Setting Ritual

Every year when Dec.31st rolls around, we scramble to get our New Year’s goals, wishes, resolutions, and intentions together, but why do we only focus on this practice once a year??

This is a ritual we can do ANY day of the year. Every day we can begin again. Every moment of the day, we can choose differently, more wisely, and in greater alignment with our true self.

So we can exhale, relax our shoulders, and we can let go of our great expectations around the New Year goals, and rest in this knowing - every day can be a ‘Happy New Day’.

This Intention Setting Ritual is for YOU, for any day of the year that you may need it.

What you need:

Yourself and some quiet space - this is really all you need, but the ritual can be enhanced with these additional things.

1. a yoga mat or meditation cushion to find a comfortable position

2. a candle lit, incense, palo santo stick, or sage stick and matches for energy clearing

3. essential oil, like frankincense, or lavender

4. a journal and pen in case you would like to write about your experience

The Practice: 

1.Cultivate Stillness - Pranayama (Breath)

We begin our practice with the breath, just as in life, breath is a part of the very first and very last transition we make. Close your eyes and practice breathing in and out through your nose. Count your breath in your mind with this simple mantra: 

I’m breathing in………..1……….2……….3…………I’m breathing out………1………..2………3. Repeat this breath as many times as you like, extending the length of breath and the breath count.

“The breath is an exquisite pointer to our true nature as Consciousness. The breath, like thought, is discontinuous. It comes and goes. By focusing on the pause between breaths, you open to an awareness of stillness, which lies behind and between each breath and each thought. During Yoga and in the still moments of daily life, return to this basic stillness at the end of each breath, movement, and thought.” – Richard C. Miller

2. Five Sense Awareness

With the breath steady and deep, become aware of your 5 senses. Visualize the space you are in - even blink the eyes open and close them again. See the ground you are on, the walls or the nature around you, the ceiling or sky above you. Notice any sensations in the body - the feel of your clothing on your skin, the heavy points of the body connecting you to your seat or the floor. Notice the smells around you - the smell of your own body, the air around you, or any other smell you pick up. Become aware of any tastes in your mouth, notice if you begin to salivate, swallow and relax your mouth and jaw. Tune into the sounds around you, all of the sounds close by within your space and the sounds further away in the distance. Return again to the breath in the body - noticing the rise and fall of your chest as you breathe.

3. Journey To The Past - Blowing Bubbles

Imagine the act of dipping a wand into bubble soap and blowing bubbles into the air - something you may have done as a child or may do with a child. Bring this soft, light energy to heart now. As we look to the past – the past year or years, the past week, the past day, we will release that which no longer serves us and that which is no longer in alignment with our true self.

Think of 1, 2, or 3 things you would like to release. This can be a memory, an emotion, a person, a place and time, etc… Anything that you know is holding you back or makes you feel heavy inside. 

As you think about this first “thing”, try to visualize it, see it in your mind's eye, hear it, feel it. You may even be able to feel the emotions connected to this memory or thing right now. Take some time here – a few breaths. Now begin to wrap this thing, memory, person, whatever it is, up with your loving light and energy. Thank this thing for helping you to grow and transform and come closer to your true nature. As if blowing a bubble through a wand, gently blow this thing out of your body and into the air. Blow this bubble away with loving kindness as you release it from your being.

Repeat this practice with the next thing that comes to mind and that you would like to release.

4. Energy Clearing - releasing breath, palo santo stick, incense, or sage smoke

Pause in this next moment to feel a little lighter. You have released some things that no longer serve you. They no longer reside in your body or mind. You are free. Take a deep breath in through the nose, exaggerating the breath in to fill up the chest, pause, and open your mouth to exhale. Do this two or three more times. You may choose to light incense, or a paolo santo stick or sage - use the sacred smoke to further clear away any old, stuck energy. Settle back into a comfortable position. 

5. Inviting A New - Planting Seeds

Imagine a most rich, fertile garden bed in front of you. See the dark soil below you ready to receive new life.

Think of 1, 2 or 3 things you wish to invite into your life starting now. These things can be simple or complex – more joy, a person, a trip, etc…

Visualize the first “thing”. See it, imagine it, feel it as if it is already a part of your life, Pause in this place and in this feeling. Now see this thing as a little seed to be planted. Press this seed deep into the soil of your garden bed. Pour your loving energy over this seed as if to water the seed – nourish your intention.

Move on to the next wish or intention and repeat this practice until your garden bed is full enough for you right now.

Every day, return to this garden and nourish these seeds of intention with your energy so they may grow and actualize in your life.

“Where our attention goes, energy flows”

6. Be Here Now

And now we return to the present moment - the only true thing that we know. Feel yourself in this moment now. A quiet passenger of this body and mind, observing the awareness of your senses. Allow sensations to come and go, allow thoughts to come and go. In this moment we are not attached to the past or the future, we are just here, existing in the now. Be here now.

Take time to breathe and meditate in the energy of this ritual. Read this closing mantra and repeat it in your mind:

“Breathing in, I calm body and mind. Breathing out, I smile. Dwelling in the present moment, I know that this is the only moment.” – Thich Nhat Hanh

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