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Happy New Year! We have turned the page into yet another beautiful year ahead. Today is January 2nd, the first new moon of the new year. This is one of the best times this year to build out your manifestation list (those things you want to call in), set intentions and start living your life from your authenticity. We have a whole year filled with infinite possibilities. Today brings a fresh start, a clean slate, a chance to redefine goals and think of all the ways this new year will be the best yet.

You may have already set firm resolutions for yourself, which is great, but the purpose of intention setting will take you deeper. This will help you really hone in on what you want to cultivate and how you want to live out this New Year. This exercise will help you get to the very energetic essence of how you authentically want to experience life. This allows for more space and creativity to bring in more of what you love, and leave behind anything that doesn't reflect this essence - your soon to be intention.

To get started, grab your journal or a piece of paper and something to write with. I recommend writing this with pen to paper instead of typing.

When we write with our hands, it uses our neural pathways that were established during childhood when were learning to write. Writing our words and even speaking them (hearing your voice) is comforting for the brain and helps us to drop in deeper than if we were to type it out.

When you're ready, find a quiet spot, maybe brew your favorite tea, get comfy and let's get started.


Come to an easy seat, and rest your hands in your lap or on your knees.

Close your eyes and take 10 breaths.

This is going to start to shift us into an alpha brain wave state. In Alpha we are relaxed and can access more of the creative centers of the brain.

Once we are relaxed, start to write down the following:

  • goals you have set for yourself this year

  • resolutions, firm decisions to do or not do something

  • -thoughts on how you want 2022 to look, and feel

Become a dreamer during this exercise. This doesn't have to be perfect, this is just where we're going to start.

If you don't have anything in mind here is a good exercise to get you started:

  • Look back at your photos from 2021 and pick out your best memories; write down what you were doing, wearing, who were you with, HOW DID YOU FEEL.

  • What do you want to spend more time doing

  • What do you want to spend less time doing

  • How do you want to feel and what will help you feel this way more often

Awareness and Reflection is an important step. We are unable to make changes and shift if we are not aware of what needs to be changed or shifted. This sounds simple, but self awareness is a continuous practice of looking inward. We spend the majority of our lives looking outward. Social media adds a layer as we scroll through everyone else's life and we do the worst thing we can do when it comes to living authentically - we compare. Taking the time to reflect will ensure that it feels authentic to who we are and what we want.


Now that we have a list, we are going to start to reframe what's written.

First, go through and change any of the negative statements into positive statements

As humans, our brains do not know the word No or Not... For example: Do not think about a big dog. Chances are an image of a dog came to mind. Our minds work in pictures, not in words, therefore it's not what you say, but what you IMAGINE.

Additionally, when we set resolutions from a place of negative, they don't have a solid foundation to stand on. There is no reason or intent to WHY we want to set these goals and so they usually fall off.

  • Here is an example: NO MORE PROCESSED FOODS;

  • Find ways to rework the negative "no" into a positive statement. Get creative

Here is an example of a reframe

  • Fill up with more things that nurture my body;

  • Eat more Vegetables;

  • Find more Whole Foods that I love;

  • You will automatically eat less processed foods because your focus will be on finding more whole foods that you like to eat.

Also, when we tell ourselves we cannot do something, it usually makes us want to do more of that thing. Instead, shift the focus on what you CAN do, and find ways to enjoy the process of whatever that is.

Second, go through and notice anything that you would write the word "Should" in front of.

Really notice if what you want is coming from a place of authenticity or if any of this comes from societal pressure . You can choose to cross these off, or take them through the next step.

If they are not rooted in your core wants and desires, they will move you further away from what feels authentic to you, and will likely not align with your intention anyways.

When your list feels complete, take another 10 breaths or more to notice if they feel aligned. Bring to mind each goal as if you already accomplished