the power of intention… (pt. three)

So, what have we learned so far? That one (seemingly) random intentional choice can change the trajectory of your life and, by applying this concept practically, you can change the energy of your home. Nice!

Now, let’s explore creating a daily practice of setting intentions to inspire personal transformation…

It has often been said that a good day begins with some sort of ritual. Maybe your current routine involves a cup of coffee and the New York Times at the kitchen table. Or kiddo cuddles before making the family breakfast, getting everyone dressed, and rushing out the door.

While these sound like pretty solid ways to spend your first waking hours, what if you could enhance the quality of your entire day by just adding a few minutes of intention setting?

You could liken it to making your bed as soon as you get up; starting your day with an accomplishment—as small as moving some sheets around and fluffing a pillow or two—will set the tone for the hours that follow.

And by sending your intentions out into the Universe, you’re essentially giving your mind, body, and spirit its invisible roadmap for the day.

I am going to share a few variations on what I’ve found to be effective over the years. Follow along step by step, or add your own twist from the get-go.

*It’s important to note that there is no right or wrong way to create this daily practice. And I definitely recommend making adjustments if something doesn’t feel right, or if your schedule changes.*

choose a time of day

Consistency is key. If possible, show up for your practice at the same time each day. The new activity will register with your body clock and more easily develop into a habit.

Personally, I have found that beginning your routine in the morning, or soon after you wake up, will allow you to reap the most rewards from your practice.

get grounded

Prior to setting intentions, it is best to ground yourself. As with most things, there are so many different ways to do this. Common grounding techniques include exercise (e.g., yoga), walking barefoot outside on grass, or a hot shower. Through experience, you will find one that works best for you.

If you don’t already have a go-to grounding method, try this:

  1. Sitting down, close your eyes.
  2. Take a deep breath in and then slowly exhale. (Repeat, if it would feel good to you.)
  3. Imagine roots growing out from the soles of your feet down into the ground, connecting all the way to the core of the planet.
  4. Imagine roots growing out from your tailbone down into the ground, connecting all the way to core of the planet.
  5. (Optional) If you are sitting on the floor, you may place your hands on the surface in front of you and imagine roots growing down into the ground, connecting all the way to the core of the planet.
  6. End with another deep breathe in and slowly exhale.

begin setting intentions

Once you are grounded (which should feel as if a peace or calm has washed over you), it is time to start setting your intentions for the day. When I first began this practice, I chose to write them down. Currently, I oscillate between breathing my intentions in and meditating on them. It is always a good idea to experience various methods in order to find the one that feels the best for you.

With any method, it is important to speak from a place of abundance and as if it already is.

Effective: My intention is to be calm today. (abundance)

Effective: I am calm today. (abundance)

Effective: I breathe in calm. (abundance)

Ineffective: I want to be calm today. (lack*)

Ineffective: I need to be calm today. (lack*)

*When we use words like “want” or “need,” we are actually asking the Universe for more “want” and “need,” perpetuating a lack mindset.

write it down

Some believe that you are more likely to achieve something if you physically write it on paper. While this could be true, I believe that your words are only as powerful as your intention behind them.

For this technique, find a barely used notebook or a fancy new journal—anything that gets you excited about using it. Begin writing down your intentions as follows: “My intention for the day is…” or “I intend to (or for)…” You may number each one, put them into a bulleted list, or write them out in paragraphs. The formatting is up to you. Quick and simple.

breathe it in

Find a quiet spot to sit, perhaps in a comfortable chair or on a yoga mat. Rest your hands on top of your knees or legs, palms up.

Take a deep breath and as you inhale, silently (or aloud), speak your intention as if drawing it into your lungs. “I breathe in ease.” As you exhale, silently (or aloud), speak what you are releasing from your body back into the earth. “I breathe out difficulty.”

Other common intentions that I express:

  • I breathe in calm / I breathe out anxiety
  • I breathe in understanding / I breathe out frustration
  • I breathe in confidence / I breathe out doubt
  • I breathe in peace / I breathe out stress
  • I breathe in abundance / I breathe out lack

Feel free to be as broad or as specific as you want with your intentions. They are for you to put out into the Universe.

meditate on it

Meditation can sound daunting if you haven’t had much experience with it. There is a common misconception that your mind needs to be completely quiet in order to meditate “the right way.” That is neither true nor realistic.

I’ll tell you that my mind is constantly going, with thoughts criss-crossing each other in every direction. This is why I love guided meditations. You can find many on YouTube, Spotify, or the FitOn App. Guided meditations allow your brain to focus on the speaker, and if you ever catch your mind wandering, you can bring your attention right back to their voice.

But for the purposes of this daily intention-setting practice, I use the term “meditation” loosely… in other words, just close your eyes, breathe, and let your thoughts do the work. Silently *think* your intentions into the Universe.

This method is perfect if you’re surrounded by people (like on an airplane or as a mom of four). It gives you the opportunity to practice just a few minutes of self-care before your day begins. And we’ve all heard it before, but here’s another reminder…

Put on YOUR oxygen mask first. THEN tend to others. You won’t be able to help someone else if you’re gasping for breath yourself.

By starting the day off on the right foot, with your intentions officially spoken out into the Universe, you are much more likely to have a focused and productive day.

And I don’t mean ‘productive’ in that you’ll cross everything off your To-Do List, but you’ll feel more fulfilled in anything that you choose to do—even if it’s curled up on a couch with a good library book and cup of tea.



I just had to give a quick shoutout to gratitude. I’ve written before about how a daily gratitude practice will CHANGE your life. So, I had to mention it before I end this post. It’s an easy add-on to your intention-setting routine and will also go a long way to attracting abundance into your life.

And with that, let me just say THANK YOU for being here. I am so grateful for the opportunity to share my thoughts and experiences with you. And hopefully impart a nugget or two along the way.

<3 Laura

Author: thatlaurainsley

current mood: Gratitude. | mama bear | intuitive writing | empath | crystal healing | living intentionally | rainbows | #bemorewithless | @laurainsleywriter | she.her | end scene.

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