Transformational musings, challenges, and celebrations…

October 1: I will…mediate for 20 minutes every day this month

“I will…” statements are a powerful way to declare your intentions and set them in motion. They are a way to say “yes” to what you want, set transformation in motion, and ignite positive change in your life.

Over the past two years, I’ve had a fairly regular meditation practice. Like many things in life, my practice ebbs and flows over time. Sometimes I am in the flow daily and sometimes I think, “Oh shit, I haven’t meditated in over a week.” Sometimes even longer. #keepingitreal

Recently, I had several “oh shit” moments with a number of days repeatedly passing between my meditation sessions. Knowing the positive impact that meditation has on my life, I really wanted to get a consistent practice going again. Simultaneously, I found that I also had a desire to increase the amount of time I was sitting each time I meditated.

On September 5th, I set this intention in motion:

I will meditate for 20 minutes each morning for the rest of the month.

And, guess what, I did it! #humblebrag

Here are three things that helped me achieve my intentions:

1. Write it down and make it visible.
   Write your “I will…” statement on a piece of paper or on sticky notes and place them where you will see them every day: front door, on your bathroom mirror, computer monitor, or even in your car. Add your intention as an event to your Google and/or work calendar to receive reminder notifications. In sight, in mind. Do it—this really helps!
   

2. Tell a friend or several.
   If you want it, claim it. There is something powerful about stating your intention out loud to another human being. This helps with accountability and you may even get some folks championing you along the way. I told my hubby about my quest to meditate for 20 minutes each day for the rest of the month. Over the course of the month, I got to boast a bit about the number of days I’d meditated in a row. I received several encouraging high-fives and also felt his support in allowing me to carve out time to meditate each day.
   

3. Make it a SMART intention (goal).
   Get connected and be clear about your intention—mentally and emotionally. This will help you shift from wanting to manifesting something for yourself, at work or at home, that authentically feels important and meaningful to you. Creating SMART intentions will lead to writing a solid “I will…” statement.
   
   S = Specific: Be specific. State exactly what you want to accomplish. Use a verb that clearly indicates what you are going to do. 
   
   I will meditate, I will run, I will journal, I will spend time with friends, I will call my mother, etc.
   
   M = Measurable: How will you measure success around your intention? Often times, it’s a numbers game that also includes when you will do it.
   
   I will meditate 20 minutes every day; I will run 3 miles, 3 times/week; I will journal 30 minutes every Saturday morning; I will spend time with friends after work 2x/month; I will call my mother once a week, etc. 
   
   Other times, however, intentions are not quantifiable.
   
   I will increase my confidence when presenting on stage.
   
   In situations where your intention is connected to a feeling or a state of being, scaling questions—on a scale from 1 to 10 or using a scale that includes never, sometimes, always, etc.—allows you to identify your current and desired future states. If you measure your confidence level on a scale from 1 to 10 as a 5 today, anything higher in the future indicates a positive upward trend. Assert where you are today and where you want to be in your “I will…” statement. 
   
   I will increase my confidence level from a 5 to an 8 to prepare for my presentation at the upcoming board meeting.
   
   A = Achievable: First, don’t bite off more than you can chew! Ambitious goals are great. We want to be challenged, but there is a clear difference between challenging ourselves and setting ourselves up for failure. Had I been skeptical of my ability to dedicate 20 minutes to daily meditation, I would have adjusted the measurements of my goal by decreasing the amount of time or frequency I spent meditating. Additionally, it is important to have the resources (people, equipment, time, and money) you need to accomplish your goals (e.g. meditation: a quiet place to sit; running: supportive running shoes, etc.).
   
   R = Relevant: As you set your intention and write your “I will…” statement, check in with yourself. Ask yourself if this intention is important to you and why. Is it something you truly want or is it something you feel you should or have to do? Does it make sense for you to work on this intention right now? If not, it is okay to pause and revisit it at a more suitable time.
   
   T = Timely: Give yourself time, but set a timeline. Look at both the big picture and the details of your current life situation. Set a time that makes sense in context of priorities that are sparring for your time and your desire to make your intention happen. With that clarity in mind, set an end date and make it happen.
   
   I will meditate for 20 minutes each morning for the rest of the month.