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There are moments in life when the fog in your mind lifts and you encounter a moment of stillness, loud clarity. For a second there, we remember our true nature- who we are, what we seek and where we want to go. What if we could have more of the good stuff like this! More moments of eloquent clarity, and ability to set intentions that have a real chance of becoming a reality someday. As seasons shift like the changing scenes behind a theater curtain, we too can transition to better clarity, lightness of being leaving behind the heaviness and grogginess of the winter months by pausing, reflecting, and gently planting seeds for what’s to come.
Scientifically speaking, studies from reputed institutions like Harvard Medical School and UCLA have shown that regular meditation not only counters stress triggers as is commonly known but also improves how self aware we are, brings in better emotional regulation and cognitive flexibility- all of which help in setting and fulfilling intentions important to your life. In fact, a 2018 study published in Frontiers in Psychology showed that a short period of being mindful and aware increased participants’ ability to align their goals with their personal values.
In a world obsessed with results, we are often caught misunderstanding goals as quantifiable outcomes that measure success. But intentions are much bigger in scope and meaning than goals. An intention is a direction set in your heart, a subtle inner compass that guides our actions, thoughts, and energy. While a goal might be “to run a 21k marathon,” an intention could be “to become more resilient and physically strong.”
Intentions are about giving ourselves a direction instead of just going where the wind blows. It is about becoming clearer and clearer about where we want to be in our lives. But then the question comes up, how do we make sure our intentions become reality? The answer is very simple- meditate regularly. Meditation gives you a clear mind. The secret to manifesting intentions as shared by the wise spiritual master Gurudev Sri Sri Ravi Shankar, the clearer your mind, lesser the feverishness and fewer the intentions, the more chances you have of manifesting them. Intentions become powerful seeds that grow in the fertile soil of awareness.
In ancient tradition, the practice of setting an intention was called Sankalpa, a Sanskrit word meaning a resolute vow. Unlike a superfluous desire or mere wish, a sankalpa arises from the heart aligned with our life goals. It is a declaration to the universe.
As per the wisdom of the ancient seers, one way to strengthen and make sure your sankalpa fruitifies was to take a sankalpa right before meditation. So the first step is for you to state your sankalpa in the heart of feelings and then surrender it to the Divine or the universe, with total conviction that the Universe will fulfill it in the right time. Once your heart is emptied of your sankalpas, you then sit down for your meditation practice. This will boost and add strength to your sankalpa. This is why it is said that people who meditate regularly and have fewer desires see their sankalpas manifested effortlessly.
It may be something as simple as “I am peaceful” or “I radiate compassion” or “I have enough to feed my neighborhood” but with repetition, it becomes a living force, influencing how we show up in the world.
As Gurudev Sri Sri Ravi Shankar beautifully puts it, “Sankalpa means connecting your mind with the infinite power of creation.” It is not just wishful thinking; it is invoking the power of consciousness with focused awareness to get what you want. This universe is after all much like a catalogue where you can choose your life experiences from.
When we feel overwhelmed, unclear, or stuck, it’s often because our mind is clouded by noise in the form of endless thoughts, worries, and distractions. A sankalpa taken in a disturbed state of mind like this is unlikely to get fulfilled. Meditation quiets this storm of emotions and thoughts. By turning inward, we begin to clear these cobwebs in the mind, and it becomes pure, fresh and ready to manifest. This clarity adds speed and conviction to your intention.
Several meditation techniques are particularly effective to give you the mental clarity you need to set out clear intentions.
A powerful rhythmic breathing technique that harmonizes the body, mind, and emotions. It is the vacuum cleaner for your mind. Just by breathing in a particular rhythm taught in The Art of Living, you get access to that space where there is such stillness, vastness and total clarity and calm. It also allows you to unburden yourself from the emotional baggage you have been carrying forever, creating space for clarity and fresh intention.
Want to learn more? Our Signature Happiness Retreat teaches powerful breathing exercises, yoga, meditation, and wisdom for deep peace and joy.
A mantra-based meditation technique that takes the practitioner into deep states of restful awareness effortlessly. In this state, the mind becomes still like a lake on a summer day, and inner guidance becomes more accessible.
Known for their gentle depth, these meditations open the heart and mind, often making space for intuitive intentions to emerge.
In addition to these, practices like body scan meditations, loving-kindness meditation (Metta), and walking meditation can also help connect with the intentions that are right for you, that favor your soul’s evolution. Apps such as Insight Timer, The Art of Living’s Sattva App among others provide a variety of guided experiences tailored to different needs and levels.
Gurudev shares beautifully, “The purpose of meditation is to bring the mind back to the present moment, to allow it to rest, to become still. In that stillness, clarity blossoms.”
Writing down your intentions adds another layer of power to the practice. Journaling before or after meditation is a very effective practice that can give you a clear idea about what your heart truly desires, and how intensely you want something, while revealing recurring thoughts and patterns. Try asking yourself questions like:
What do I want to embody this season?
What am I ready to let go of?
What does my heart long for?
Combining meditation with journaling creates a feedback loop of reflection and insight. Over time, you can see your inner journey and see how your intentions have evolved.
A question often asked is: How often should I meditate to make my intentions work? The answer lies in consistency. Twenty minutes of meditation each day, preferably during the dusk or dawn hours, can be a great way of getting closer to seeing your intentions become tangible. It is because those moments in the day your awareness and clarity of mind gets heightened.
Think of meditation as brushing off the toxins and impressions from your subtle body. Just as daily dental hygiene keeps the teeth strong and clean, daily meditation keeps the mind fresh and attuned to your deeper goals.
Gurudev advises, “Make meditation a part of your daily routine. Just like you cannot live without food, make sure you don’t miss your meditation even for a single day.”
For those new to intention-setting meditation, here are some starting points:
Meditation and Breath Workshops: Both online and in-person sessions are available to help you explore the connection between breath, clarity, and intention. Here you can learn specific techniques under the personalized guidance of seasoned instructors who can answer your doubts and guide you on your inner journey.
Online Guided Meditations: Platforms like the Art of Living app host a wealth of meditations dedicated to clarity and purpose, among many many other goals you seek like good health, better intuition, relaxed breath, better sleep, more focus, among others.
Retreats at The Art of Living Retreat Center: Nestled in the Blue Ridge Mountains of Boone, North Carolina, this serene sanctuary offers an ideal environment to reconnect with yourself, set fresh intentions, have amazing healthy Ayruveda-approved sattvic meals, relish the company of like-minded seekers and align with nature’s rhythm.
Setting intentions is an amazing spiritual paradox. If you want to have your heart’s wish then you must know how to let it go. Only then does it come to you rushing. That’s just how the universe works! The more you cling to your desires the farther they move away from you and the more you learn to let go the more effortlessly they manifest. But this is easier said than done. And so you must integrate practice like meditation that trains your mind to let go with the help of specific techniques. You cannot control the mind from the level of the mind and so you need meditation.