Gentler Resolve: A Mindfulness Practice to Welcome the New Year
As we embark on this “new year” our cultural traditions often include setting a list of New Year’s resolutions for the year ahead. Having claimed the “attitudes of mindfulness” as part of my practice, including non-striving, acceptance, letting go, and non-judging, it seems tricky territory to hold onto the rigidity of this traditional resolve! I don’t know about you, but it seems that as soon as I’ve set a resolution, I find myself measuring how I’ve lived up to it, or not. I have found resolutions become a stick to beat myself with, or a goal I’ll either succeed at or give up on, rather than a fluid, living, breathing, evolving way of meeting what’s true in my life at any moment.
Through mindfulness practice, my perspective has changed, along with my attitudes. So with the quality of a beginner’s mind available to me at this turn of the calendar, I’m trying on New Year’s intentions as a kinder, gentler way to turn toward what most nourishes me, my heart’s desires, and my vision for 2020.
Along with this, Elizabeth and I have been taking time over the last few months to refresh, reconnect with our personal practices and families, and tune into the inspirations that lead us to teach mindfulness meditation in the first place. We recognize that Upstream’s evolution has never been linear, nor would we want it to be. This reality is even reflected in our logo, with its meandering stream flowing from a mountain wellspring.
Among other things, the Upstream logo is a symbol of our intention to enter the natural flow of the stream of life, and like water, move over the landscape as we meet it, attuned to impermanence and constant change. In this way, we open to meeting what presents itself. We choose to be “with the flow” instead of busying ourselves with making this work “go” or move in any particular way. In this way we can be more fully present to all that arises, and to deepen our understanding and cooperation with what’s actually here,and in doing so, perhaps lessening our suffering and increasing our joy through clearer recognition of what’s nourishing and abundant in our lives already.
In exploring the etymology of the word intention, I discovered that it is a noun of action derived from intendere, meaning: "to turn one's attention", literally meaning "to stretch out". In Middle English its meaning includes "emotion, feelings; heart, mind, mental faculties, understanding." This word so aptly captures the heartfulness that is integral to mindfulness practice, and the placing of attention that is practiced through meditation, whether it be during body scan, sitting, or walking. In fact, during a meditation session we often offer the guidance to begin by listening in on what’s present in our hearts and tuning in to our deepest intentions. This offers the possibility of choice and recognizes our growing ability to respond to what’s here now, rather than expecting or making anything happen, or striving to be a certain way.
To me, this is a courageous way of choosing to be with life, and the world around me. This approach offers no fixed results, guarantees, or strategies. Instead, it allows me to open to and discover the truth of the moment and respond with what’s available to me, and within me, cooperating with what is rather than struggling against what is not.
A reminder from ancient wisdom is this quote from the Greek philosopher, Heraclitus: “No one ever steps in the same river twice, for it is not the same river and he is not the same person.” I hope to let go with this notion of “sameness” and embrace the steadiness of change. Might the turning of the year, and another decade be a time to notice and turn myself to the ever changing nature of inhabiting the undeniable territory of my existence?
How might we move forward with this practice of intention setting? I’d like to offer a simple reflection and meditation, and to share a vision of empowerment, agency, and freshness for these coming breaths, moments, days, and months ahead. You might try this at the start of your day, or as part of a bedtime ritual. In whatever way you practice, Elizabeth and I wish you safety, happiness, and health in 2020 and look forward to connecting with you, with balance, in the coming year.
A Practice for Connecting with Intention:
Find a quiet spot, in your home, in nature, or wherever you find ease and comfort.
Choose a seat, lie down, or stand in “mountain pose” on the ground you find beneath you.
You might place a hand on your heart, and if it serves, place the other hand on your belly, to more fully connect with your heartbeat and breath.
Offer yourself a few deep, intentional breaths, perhaps close your eyes. Take a few moments, or longer, to notice your connection to the ground beneath you, to the flow of your breath, and to the changing nature of your breath. Tune in to the physical sensations and adjust your posture as needed to soften, relax, and welcome what is...as best you can.
Invite yourself to fully be here and rest for a moment with what is. If a particular emotion stirs you, notice what is happening in the body, and again, as best you can, welcome what is here. If you find that this is too much you might open the eyes, or adjust to a more comforting posture, or pause until you find some steadiness. Connect with your surroundings, attending to whatever arises, and know that you are growing your courage and practice in whatever ways you can right now.
When you are ready, reflect on the following questions, taking as much or as little time with each as serves you. With kindness, open to the opportunity to let go of any fixed agenda or outcome, and set an intention to more fully welcome (again, as best you can right now) what you find.
To continue...
What might I more fully attend to in the coming moments and year ahead, to support my mindfulness practice and well being?
What aspects of my life and my well being might I more fully recognize, and nourish?
What brings me joy and satisfaction? How might I find time to connect with these elements of joy and satisfaction as I move through my life?
Whom might I connect with in the coming year? Who are those beings and people that have been my benefactors and have supported me in my practice? How might I wish to express my gratitude for them?
When you are ready, following your reflections, take some time to practice breath awareness, open awareness, or connect with the ground beneath you through period of mindful movement or walking meditation. Fully savor your intentions for 2020, letting go, as much as possible, letting go of striving, goal-setting, and expectation.
May we all be safe, happy, well, and find ease in our be-ing and practice in the coming year.
Elizabeth and I look forward to hearing from you, and support all intentions for safety, well-being, happiness, and ease as we journey together into the moments, and year, ahead.
Happy New Year.