Lately, I’ve been noticing how much setting an intention can improve my meditation practice. This realization came even before I started the latest series of Sitting With Bodhi, which focuses on the theme of intention. It was actually my renewed understanding of intention’s power that prompted me to create that series.
Setting an intention gives our meditation practice more clarity. It helps us recognize distractions sooner, and sometimes even avoid them altogether. But setting an intention isn’t just a one-time thing; it’s something you repeatedly revisit throughout your practice. This constant checking back is what makes intentions powerful. They provide a specific focus and allow us to see if we’re still on track, much like using a compass to make sure you’re headed in the right direction.
Our conscious intentions often interact with our unconscious intentions. Our minds are rarely without purpose. We bring our emotional baggage into our meditation—our worries, irritations, and longings. These are unconscious intentions steering our minds by default. Our distractions are essentially these unconscious intentions at work.
This happens with our bodies as well. Ever notice you’re scratching an itch before you even think about it? That’s an unconscious intention in action. Or maybe you realize your posture has slumped without consciously deciding to slump.
In theory, we always have some intention in meditation—returning to the breath or cultivating kindness, for example. But often that general intention isn’t enough, and we need something more specific to guide us.
To set a relevant intention, we generally need to understand two things: where we are and where we’d like to go. Knowing where we are involves paying attention as we prepare for meditation and becoming aware of what we’re feeling. Are we tired, irritable, or fidgety? Are we happy, relaxed, or focused? Understanding this helps set the foundation.
Knowing where we’d like to go is about having an aspiration, not about clinging to a specific outcome. It’s knowing the direction we want to head in without rigid expectations. These aspects usually connect organically. Our intention often arises from an intuitive sense of how to move forward.
For example, if you’re fidgety, your intention might be to cultivate stillness. If you’re feeling irritable, an intention to meet every experience with appreciation may be appropriate. If kindness is already present, you might intend to deepen it by meeting every distraction with kindness.
The way we word our intentions can help us check if we’re following through. If you’re sitting still, you’re maintaining your intention. If you’re accepting distractions patiently and kindly, you’re sticking to your intention. Vague intentions don’t offer this clarity. Precise intentions like “sit still” or “meet every distraction with kindness” allow for clear self-assessment.
The Buddha taught that karma is intention. Karma refers to the actions that shape our lives, which originate from our intentions. Our habits, both physical and mental, are continually shaping who we are. By introducing conscious and skillful intentions, we begin to counteract our unhelpful unconscious habits. Over time, these new habits can become second nature.
In essence, by choosing our intentions wisely, we shape our lives for the better. We become happier, more at ease, and more at peace with ourselves. This is the transformative power of intention.