Intention Setting

Begin your day with clarity and purpose. In this calming session, Andrew Johnson gently guides you to reflect on how you want to show up, helping you choose a simple, powerful intention to anchor your thoughts, energy, and actions. A grounded and thoughtful way to shape the day ahead.

Transcript

Welcome to Day 3 of the Morning Routine Challenge here on Insight Timer.

How you begin the day matters.

Before the noise,

Before the rush,

There's a brief window where you get to choose how you show up.

This challenge is about being intentional with that time.

Let's jump in to today's session.

Welcome to this morning's intention setting practice.

We're going to take a few minutes to pause and set an intention at the start of the day that will help steer your mind,

Your energy and your choices in a more meaningful direction.

Research in psychology shows that our intentions,

Even simple ones,

Can prime our attention and shape our behaviour throughout the day.

They act like a mental compass,

Helping us move through distractions and stay aligned with what truly matters.

So let's begin.

Get into a comfortable position,

Sitting upright if you can,

With your feet on the ground and your spine relaxed.

Allow your hands to rest on your lap and if you feel safe to do so,

Let your eyes close.

Start by noticing your breath.

There's no need to change it.

Just notice the natural rhythm in and out.

Let yourself land here,

This moment,

This breath,

This beginning.

Take a slightly deeper breath in and let it go.

Now bring your attention inward.

Inward.

Notice how you're feeling right now.

Physically,

Mentally,

Emotionally.

Are you feeling rested?

Tired?

Calm?

Anxious?

Whatever's here,

Just notice it with kindness.

There's no need to fix anything.

Now ask yourself gently,

How do I want to show up today?

Not what you want to do,

But rather who you want to be.

Let that question echo inside.

How do I want to show up today?

Maybe a word or a phrase arises.

Calm?

Present?

Focused?

Open-hearted?

Kind?

Take a moment now to let one clear intention come to you.

There's no right or wrong,

Just what feels true for you today.

Let that intention settle.

Breathe with it.

Say it to yourself,

Silently.

Today,

I choose to be.

And whatever your intention is.

Repeat it slowly in your mind three times.

Feel it land in your body.

Feel it as if it's already true.

Now imagine moving through your day with this intention at the centre.

See yourself responding to a challenge with this quality.

See yourself in moments of connection,

Of quiet,

Of work,

Of rest.

Carrying this intention with you like a thread weaving through the day.

Let's take a deep breath in together.

And release.

One more time.

Breathe in deeply.

And exhale slowly.

And now gently bringing some movement to your fingers and toes.

And when you're ready,

Open your eyes.

As you move into your day,

I invite you to take one moment now to reflect.

What was the intention you set?

And why did it matter to you today?

Take a few seconds to write it down.

Or even better,

Share it.

Your insight might spark something in someone else.

And these shared reflections are a powerful way to build connection and stay inspired.

And remember,

Your intention isn't just for this moment.

You can return to it any time.

One breath,

One pause,

And you're back in alignment.

Wishing you a grounded and purposeful day ahead.

And as always,

Be gentle with yourself.

Reviews

This was a fantastic and grounding way to start the day!

My intention is a bit vague but it's to be jolly, to make all rhe boring tasks I need/ want to do just that bit more fun. ( because who doesn't love a dopamine boost? )

when I walk the dog and take him to my favourite cafe, they love him there. I'll listen to a comedy podcast in the gym. When doing household chores I'll play some feel good music 🎶 loudly! I just don't want to grumble about anything today.

Thank you for helping me massively with my intention setting

A lovely morning pause to connect with myself. Thank you🧡

Simple and helpful to get clear and weed out overthinking.

The kingdom of God is HERE & NOW—the PRESENT! My intention is to be as present, aware, alert, and focused throughout the day 🙏

I listen to this every morning now. Provides focus and sets up the day. Andrew’s calm and precise presentation style really helps you calm down and settle your thoughts

I love this meditation. I've been doing it for a few days now and I feel like it puts a focus to my day. I love how I feel when I think about my intention. And it helps refocus me and remind me what life is all about. "Today I choose to be alive." To me that means engaged, joyful, energetic, authentic, curious. Thanks for this great way to start the day! ❤️

Inspiring. Calming. Bringing focus in a gentle way. 😍

I could listen to Andrew read the phone book and it would relax me. This is a fantastic daily practice that helps me start the day well

Thank you for this tool. I struggle with self compassion. My intention: Body Nourishment, is a way to lead with self care, & kindly guide myself thru a calmer day, with brighter perspective 💟🙏🏼

There is something about the simplicity of this meditation that made it go especially deep for me. My stomach knots untied, my body relaxed, and I feel calm and ready to meet the day ahead with my intention. 💜

Such a powerful message to carry throughout the day and every day. I appreciate the message to carry our intentions forward and share them with others. I feel so grateful and hopeful. I can be calm and kind. Help others feel calm and kind.

A wonderful, powerful way to start the day 🙏🏼
I have found myself mentally returning to this meditation throughout my day, checking in to see if how I am reacting in the present moment is in alignment with my intentions I set for the day. When I scan how I am showing up in the moment, I am typically not acting in alignment with the intentions I had set at the start of my day and this meditation helps provide a gentle reminder, and therefore a gentle shift, to show up how I had intended. Thank you 🙏🏼 Have a blessed one ❤️

Such a beautiful, powerful meditation, thanks Andrew💝🙏🏻✨ Have missed your sweet voice💎🤍 Today, I choose to be L💜VE💐

Short but very powerful. The perfect start to my day. Thank you!

Your voice is so calming and I really enjoy this short meditation! It helps start my day of on the right foot! Thank you!

Wonderful practice. I go back to it again and again every morning .Thank you. 🙏🏽

Andrew’s voice is so beautiful, so calming. His idea of setting an intention for how to be for the day resonates with me.

Such a calming voice, inspiring introspection. A beautiful start to my day, again. Thank you. 🙏🏽🪷

Amazing - a life changer to me thank you so much ❤️