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Posts tagged ‘Intentions’

Mindfully Creating Clear Intentions


Mindfully creating clear intentions is one of the most powerful things we can do to create change in our lives. I’ve been devoted to this practice for a number of years, and it’s one of the practices that supports me in creating an intentional life. It’s easy to go through life meeting whatever demands arise day to day, putting out the fires and feel exhausted at the end of the day, wondering where the time went. It’s painful to watch the years go by and try to ignore that nagging feeling that we’re just not being who we want to be in the world or doing what we secretly dream of doing. Many years ago, I realized that life doesn’t have to be that way. Creating clear intentions takes willingness to sit with the grief of a life unlived. It takes courage to dream big, and it takes perseverance to see our intentions through. The result of that conscious effort is a life that feels more congruent with who we are and what we value, which means that we feel like we’re living in integrity, and that leads to a greater sense of peace and happiness. It really is possible to live the life that we imagine. This is one of many reasons that my life and all of my work is grounded in creating clear intentions. As we approach the holiday season and the end of the year, I encourage you to make the time to create clear intentions for your coming year. Each intentional choice you make takes you one step closer to the life you imagine.

Remember that treating ourselves with kindness and compassion is one of the most effective things that we can do to support ourselves in following through with intentions. So please treat yourselves with the same kindness and compassion with which you would treat your only child today and every day.

Sending you love and gratitude for being a part of the Everyday Mindful community and warm wishes for a peaceful holiday season and a Happy New Year.

Your intentions have more impact than your actions.
―Dabasish Mridha, MD

May all of your intentions come to fruition in 2017,

UPCOMING EVENTSMindfully Creating Intentions for the New Year  ***ONLY TWO SPOTS OPEN*** Saturday December 31, 2016 9am – 12pm in Wilmington, NC. Start your year off well with a workshop to support you in creating clear intentions for your year ahead. We’ll review what neuroscience says about willpower and creating lasting changes. We’ll use guided meditation and Mindful Writing, a contemplative practice that explores the heart and mind through deep writing. Then we’ll create an Intention Board, a creative collage with words and images, for you to take home as a visual reminder of your intentions. Make 2017 your year of lasting lifestyle changes!
Cost: $50
Registration is limited and required. Email Jen or call 910-208-0518 to register.

Mindfulness Based Stress Reduction (MBSR) 8-week course in Wilmington, NC. Free orientation Wednesday January 4, 2017 6-8pm. Class will meet Wednesdays 6-8pm January 11 – March 1, 2017 6-8pm and Saturday Feb 18 9-3pm. Participation in an MBSR course has been shown to decrease stress, anxiety and depression and increase a sense of peace, happiness and well-being. For more information click here. Registration is limited and required. Contact Jen for more information or to register. Location: McKay Healing Arts. Cost: $425.

I currently have openings for a few new coaching clients, mindfulness students and Mindful Writing for Transformation practice students. I have 2 slots open for new coaching clients and 1 slot open for individual mindfulness study and 2 slots open for Mindful Writing for Transformation online practice students. I am not taking any new psychotherapy clients at this time. Contact me for details if you’re interested. These slots go quickly these days!

Foundations of Wellbeing Program by Rick Hanson, PhD begins January 2017 (SIGN UP BY DECEMBER 23, 2016 and receive a $170 discount!!) 
I am an enthusiastic affiliate for The Foundations of Well-Being Program, a yearlong program offered by Rick Hanson, PhD, neuropsychologist and author of Buddha’s Brain, Just One Thing, and Hardwiring Happiness. In this guided, step-by-step program, Dr. Hanson shows you how to use the science of positive neuroplasticity to turn ordinary experiences into powerful inner strengths, including kindness toward yourself, insight into others, grit, gratitude, and self-worth. Beginning in January 2016, Rick will use the 12 Pillars of Well-Being to teach you practical, effective ways to see more of the good in your life, and grow greater calm, contentment, and confidence from the inside out.
It’s thorough, it’s deep, and it works. I have studied with Rick and highly recommend his work. If you register through one of my links, drop me a note to let me know, and you will receive a FREE copy of my e-book, 10 Ways to Wake Up Your Life. Click here for more information and to register using my affiliate link to ensure that you receive your free e-book. Just drop me an email to let me know you’ve registered.

Jen Johnson, MS, MS, MFA, LPC is a meditation teacher, personal coach, & photographer supporting people in mindfully designing their lives to align with their heart’s desire and soul’s purpose.

Freedom from Fear


Courage is not the absence of fear, but rather the judgment that something else is more important than fear. –Ambrose Redmoon

Many of us limit our lives and our choices because of fear. We feel fear, and we stop expanding. We become motionless, believing that being still will protect us from feeling uncomfortable or overwhelmed or having our hearts broken. Most often that state of non-action in reaction to fear only leads to greater stress, anxiety and fear. But we can transform that fearful, frozen state by going inward and expanding the breath, breathing deeply into the chest and belly, activating the relaxation response and reconnecting with our true nature, which is to be happy and at peace. Once we have regained a sense of balance and perspective, it’s often helpful to inquire internally about what matters most and how we truly want our lives to be and then inquire about what action we can take toward that intention. When we learn to pair action with intention and rest the attention on our intentions rather than on what we fear, moving forward toward our intentions happens with greater ease.





Mindfully Creating Clear Intentions

Your intentions have more impact than your actions.―Dabasish Mridha, MD

 Mindfully creating clear intentions is one of the most powerful things we can do to create change in our lives. I’ve been devoted to this practice for a number of years, and it’s one of the practices that supports me in creating an intentional life. Read more

Choosing Mindfully

Life is filled with 10,000 joys and 10,000 sorrows.—Chuang Tze

It is possible to delight in a bird’s flight even in the midst of picking up litter from the beach. It is possible to cultivate a state of equanimity even in the midst of uncertainty. It is possible to cultivate a state of peace even as men and women return home still fighting an internal war. It is possible to cultivate a sense of internal freedom even in the midst of carrying deep-seated fear and anxiety. Read more

Opening the Heart to Love

When we put ourselves fully before another, it makes love possible. –Mark Nepo

Every day we are surrounded by love. We often fail to recognize it because we are too busy or distracted, or we fail to embrace it because we either don’t trust it or we judge ourselves as unworthy. Take a moment and breathe. Read more


The single greatest thing you can do to change your life today would be to start being grateful for what you have right now. And the more grateful you are, the more you get. –Oprah

Thanksgiving is a holiday of giving thanks for the blessing of the harvest. At the beginning of each year, we in the Everyday Mindful community spend time clarifying our intentions for the year. Read more


We’re all going to die. We don’t get much say over how or when. But we do get to decide how we’re going to live. So do it. Decide. Is this the life you want to live? Is this the best you can be? Can you be stronger? Kinder? More compassionate?  Decide. Breathe in. Breathe out. And decide. –Richard Weber, Grey’s Anatomy

Even when we are living well, there may be ways that we can create changes to live in a way that is more congruent with the life that we desire. Sometimes moving toward a more mindful life and greater wellness involves letting go of something that may feel difficult to release. Read more

Eos the Chihuahua on How to Live Mindfully

I think dogs are the most amazing creatures; they give unconditional love.  For me they are the role model for being alive.  ~Gilda Radner

Live in the moment. Take time to enjoy chasing flies and other simple things in life. Forgive, let go and move on. Read more

Live Mindfully, Live Well

Neuroscientists have discovered that when you ask the brain to meditate, it gets better not just at meditating, but at a wide range of self-control skills, including attention, focus, stress management, impulse control, and self-awareness. –Kelly McGonigal

 When we begin a new habit to support our wellbeing, we are filled with the motivating energy of our good intentions. Sometimes this energy helps us to execute a new behavior, and other times the energy of our intentions fizzles out before we have the opportunity to put the new behavior into place. Read more

Mindfully Creating Intentions for the New Year

If you don’t know where you’re going, you’ll end up someplace else. –Yogi Berra

Begin your year with mindfully creating intentions. Perhaps you desire to open your heart, make self-care or wellness a priority, or discover your purpose. Don’t hold back, and dream big! Read more