Setting mindful New Year’s resolutions

Mindfulness is the art of paying open, non-judgmental attention from moment to moment. Since it is a practice of presence, what does it have to do with setting new year’s intentions or resolutions? Though mindfulness is rooted in the present moment, what we discover through mindfulness practice can help us step into the future with greater peace, ease, and clarity.

Mindfulness is about practicing presence and about setting aside any mental preoccupation with the past or the future. Mindfulness of the present moment can shape our future by increasing self-awareness. As we enhance our awareness of how we feel and what is important to us, we are empowered to act in ways that align with our highest intentions.

For example, mindfulness of eating can help us to become more aware of how certain foods and drinks nourish or deplete us. As we tune into this awareness with compassion and non-judgment, we will likely find that our consumption habits begin to shift.
Likewise, mindfulness of our thoughts and emotions can help us to gain insight into what it is we most want. Once we become more aware, we can take steps to accomplish our goals. Mindfulness can also help to shape our future by improving decision making, enhancing cognitive contro, improving emotional regulation, and reducing the negativity bias and increasing optimism.

So while mindfulness occurs in the present moment, it offers the skills and insights required to step forward with greater clarity.

How to Set Mindful New Year’s Resolutions: Step by Step

To set mindful new year’s resolutions, set aside some time to explore your desires. Consider the following steps to bring greater mindfulness to the new year’s resolutions you might be setting this year.

1. Find a quiet space to rest in mindful contemplation.

Honor the symbolism of the new year by creating a comfortable space to mindfully reflect upon where you wish to go in the coming year. Get comfortable, and have a pen and journal by your side.
Before diving into your vision for the new year, take a few minutes to practice mindful breathing. Close your eyes, let your shoulders and hands relax, and focus on your breath for at least ten cycles.

2. Reflect upon your heart’s intent.

Now, take some time to reflect upon your heart’s intent. This can be done whether you plan to set an actionable goal or a more qualitative intention for the new year. For instance, if you are resolving to exercise four times per week beginning in January, what is the intention behind this?

Examples of intention might include a desire to nourish your body more completely or a wish to cultivate feelings of strength, vitality, and health. No matter what our surface goals might be, there are deeper advantages that live beneath them.
Spend some quality time, anywhere from five to fifteen minutes, reflecting on what it is you most authentically long for. Then, clarify your intention or resolution by repeating it in your mind three times.

3. Witness competing thoughts and beliefs.

Once you have clarified your aspirations for the new year, notice any competing thoughts or beliefs that might arise. For instance, you might notice a thought that says it will be too difficult to live out your intentions. Observe any inner resistance or competing needs, tending to them with curiosity and compassion.

Furthermore, be mindful that even if there is little resistance inside of you now, our thoughts and feelings can change as quickly as the tide. Remember this so that you are not thrown off when the feelings you have tomorrow do not seem to match up with how you are feeling

today. Tune back into your heart’s deepest longings so that you can remain grounded in your intentions despite your mental waves.

4. Reaffirm your intention or resolution through words.

You can support your dreams for the coming year by reaffirming your intention or resolution through words. Consider the following four ways of doing this.

Journal.

Write down your reflections about your intentions. What is it that has brought you to where you are now? What values are inspiring your visions? When you are finished journaling, clarify your intention or resolution statement once again by writing it down three times.

Practice affirmation meditation.

Once you’ve clarified your new year’s vision, sit in meditation for five to ten minutes while repeating your resolution.

Choose a word for the year.

You can simplify your resolution or intention even further by choosing a word to carry with you throughout the year. Health, presence, compassion, courage, creativity, authenticity, and trust are examples of words you might choose from that may symbolize your intention.

Engage with a loved one.

External support from someone we love and trust is invaluable. After you finish this practice, share what you’ve been reflecting on with someone who can support and uplift you on your more difficult days. Inquire about their own dreams and aspirations for the new year.

5. Cultivate patience and compassion.

Finally, as you step into the new year with your mindful resolution held in heart and mind, remember to be gentle with yourself. There will be days that you get thrown off course, whether you’ve set an actionable goal or a qualitative intention to guide you.
Engaging in the practice of mindfulness need not be time consuming or difficult. In contrast, the practice can help one relax into accomplishing the goals of the new day, new week, new month, or new year.