Posts Tagged “intention”

How Setting an Intention Each Day Will Change Your Life

How Setting an Intention Each Day Will Change Your Life

One of the simplest ways to make really radical and fast changes in our life is to be intentional. Specifically, we should set an intention each and every day for how we want that day to go, what we’re going to focus on, what ultimate result we’re looking for, or how we want to feel. Setting such intentions is the difference between an undirected, unconscious day and having focus for our energy and a frame through which we can become more conscious.

Intention serves a couple of different purposes. Foremost, it helps us more easily and more readily get from point A to point B. Furthermore, it helps us create more of what we want as we become more aware and conscious of our wants and needs. It also helps us get clearer about what is in our way.

Overall, by being intentional, we become more conscious. One of the things that I have clients do is to develop a practice—a specific activity that you do in order to raise your consciousness. This works because you craft the specific activity, time, place, and frame, allowing you to see things more completely. For example, if you are practicing compassion, you might choose a daily activity that helps you understand what compassion really means and how to be compassionate more effectively. Instead of being compassionate “just because” or only when the mood strikes you, you are now doing it in a specific way at a specific time; this frame allows you to see compassion differently.

The foundation of any practice is being intentional. So, if there is a way that we would like to move through our life, if there is a result that we would like to see, the easiest and best way to get there is to be clear about it beforehand. If you were traveling to a town that you had never been to before and you didn’t know its name, even if you knew what direction it was in, it would be very difficult to know when you arrived there. You simply would not have clear knowledge of it. When we clarify what we want from a specific period of time, being intent not only helps us to get there—it helps us to see that we are there.

When we set an intention, it helps to align our heart, mind, and energy with that intention. This means that we are more likely to act in ways that are in alignment with our intention without even thinking about it—setting an intention is like laying down a track for where we want to go.

The best way to work with intentions is to experiment with them. This can be as simple as waking up in the morning and writing down what your intention is for that particular day. You could establish a specific designated time to spend at your altar or some other special spot in your home where you clarify how it is that you’d like to move through your day or what you would like to feel. This experiment will lead you to a deeper understanding of intention and its benefits.

As you experiment with your intentions, you may notice moments in which reactivity overtakes intentionality. Check out my article “When Reaction Beats Intention” for clues on how to turn reactions into responses –> When Reaction Beats Intention

What It Means When Reaction Beats Intention

What It Means When Reaction Beats Intention

When we react rather than act with intention, it shapes our experience and our outcome. When we are reactive, we simply respond to a stimulus that we have encountered. This can be a person, place, or thing. Usually, our reaction is unconscious. We just do whatever happens as a result. For example, a person comes into the room, they say something to us, and we immediately respond with whatever is true for us in that moment. This could be something beneficial that really makes the situation run quite smoothly. Or, it could be the type of reaction that’s more defensive or problematic, and as a result it creates a disruption or challenge. Either way, it’s simply a response that is not considered.

On the other hand, being intentional means that, regardless of the stimulus we experience, we have a reason for our response. So in other words, if we want to build connection, or clarity, or what have you, then we respond in a certain type of way to accomplish that desire. Intention requires that we know what it is that we want to do in a particular moment and that we guide our actions accordingly. It is the difference between flying by the seat of our pants and guiding the experience.

As you can probably quite easily see, there are times when being more intentional might be very beneficial and help to shift things in a positive way. In our life, we can pay attention to where our intentional efforts might benefit others and ourselves the most. Then we can put a little bit more effort and consciousness into those areas so that we can create more of what we want in life. Conversely, if we do not take the time to be intentional, especially in important situations, our outcome can be hit or miss.

As much as intention is a tool to create more of what we want, it is not as simple as just coming up with a scenario we would like to create and then moving forward. Being intentional is a much more nuanced skill than that. Intention is about bringing our whole self into alignment with what we intend. The first step is getting clarity about how we would like things to go. Then, we have to bring ourselves into a state of being that is in alignment with this clarity. And, once we have, our final task is to surrender our expectations and our need for control and allow our actions to be guided. This final step is of extreme importance. If we do not surrender, we are merely managing the situation—not being intentional. This is just a sophisticated form of reaction.

To put this in action, we need to take the following steps. If we are going about our daily life and we want to be more intentional, we only need to get clear, bring ourselves into alignment, and surrender—but if we have already become reactive, it requires a couple more steps. For example, if someone says something to you that makes you feel activated or triggered, then the first step is to clear the negative reaction. We have to get out of the emotional reaction first before it is possible to take actions to be more intentional. When we are triggered, it may be impossible to know what it is that we would like to have as a positive outcome, let alone how to best create it. Regardless of whether or not you know, the first step is to clear the negative reaction—then we can start being more intentional.

Finally, we need to add skills to the mix. Setting our intention is essential; however, if we are lacking a certain skill that would help us act in a way that would bring our intention into being, we may still fall short of our mark. So, part of our process is also learning skills that support our intention becoming a reality. All of this this allows us to actively construct our life in a way that is most pleasing, satisfying, and beneficial.

If you’re looking to dive deep into your intentions and what might be obstructing them, you may be interested in a Breakthrough Intensive. Find out more here –> Breakthrough Intensive with Dr. Kate

How Intentions Help Create What We Want

How Intentions Help Create What We Want

Intention is the tool that takes us from the way things have been—the way we have been operating—to where it is that we want to go. Within our intention is the understanding that something else is possible, whether this is a change in direction entirely or a more continuous experience than we have experienced in the past. Our intention aligns us with our deepest truth and most intimate longings.

Often, when we look at ourselves, our lives, or our behaviors, we do so because we are evaluating how we got to a certain point. We ask ourselves questions such as “what has been true for me” and “what has contributed to where I am in this moment?” These types of questions have us looking at who we have been and how we got to the present moment, regardless of whether the present moment is great or not so great. It is actually much more productive to examine ourselves in a forward-reaching way, rather than retrospectively through our prior behavior.

Our intention focuses on where we are going to go and what is it that we want for the future. How is it that I want to construct my moments moving forward? Our intention might lead us into an entirely different experience or solidify a newfound one. Intention directs us to what we want, what we desire to create, and our next phase of evolution. Because of this, it is an incredibly helpful tool to guide us through life.

Additionally, as we set our intention, we create a frame for our understanding, providing a tool for us to evaluate what it is that we are wanting and doing. It helps us to become that much more informed about who we are and what it is that we want. When we form an intention, it allows us to see where we are in line with that intention and where we might be off track. For example, we might set an intention and then realize that it was not exactly what we wanted. In this way, setting an intention helps us learn about ourselves and the directions in which we want to advance. So the more that we are intentional, the more we can understand our desires, their impacts, and what is in our way. This brings a high degree of awareness into our lives.

So my suggestion is to find a way of bringing more intention into your day, whether that means setting an intention to start your day or any other certain period of time—for example, before your meals, before you leave to go somewhere, as you’re getting in your car, before you begin a new task, before you reach out to someone, or any other time that is a beginning or a moving forward. Any of these initial moments can be a time to get clear and to get intentional; then you can watch how that shifts your perception and how it also changes your outcome.

If you need a little encouragement on your way, take a look at these 16 Quotes on Positive Intention That Will Inspire Your Soul.

16 Quotes on Positive Intention That Will Inspire Your Soul

16 Quotes on Positive Intention That Will Inspire Your Soul

I. Every morning you have two choices: continue to sleep with your dreams or wake up and chase them.

II. “Intention is one of the most powerful forces there is. What you mean when you do a thing will always determine the outcome. The law creates the world.” — Brenna Yovanoff

III. “Intention is not something you do, but rather a force that exists in the universe as an invisible field of energy- a power that can carry us. It’s the difference between motivation and inspiration. Motivation is when you get hold of an idea and don’t let go of it until you make it a reality. Inspiration is the reverse- when an idea gets hold of you and you feel compelled to let that impulse or energy carry you along. You get to a point where you realize that you’re no longer in charge, that there’s a driving force inside you that can’t be stopped. Look at the great athletes, musicians, artists, and writers. They all tap into a source.” — Wayne Dyer

IV. “In the universe there is an immeasurable, indescribable force which shamans call intent and absolutely everything that exists in the entire cosmos is attached to intent by a connecting link” — Carlos Castaneda 

V. “Every journey begins with the first step of articulating the intention, and then becoming the intention.” — Bryant McGill

VI. “A gift consists not in what is done or given, but in the intention of the giver or doer.” — Seneca 

VII. “It is not good enough for things to be planned – they still have to be done; for the intention to become a reality, energy has to be launched into operation.” — Walt Kelly

VIII. “You’ve got to know what you want. This is central to acting on your intentions. When you know what you want, you realize that all there is left then is time management. You’ll manage your time to achieve your goals because you clearly know what you’re trying to achieve in your life.” — Patch Adams

IX. “The more aware of your intentions and your experiences you become, the more you will be able to connect the two, and the more you will be able to create the experiences of your life consciously. This is the development of mastery. It is the creation of authentic power.” — Gary Zukav

X. “Quality is never an accident; it is always the result of high intention, sincere effort, intelligent direction and skillful execution; it represents the wise choice of many alternatives.” — William A. Foster

XI. “Energy is directed by intention into action. If the action is not happening, if you’re finding excuses to not do whatever you set out to do, revisit your intention. Perhaps you were not being honest with yourself. Where is your energy flowing instead? That is where your intention sits.” — Akiroq Brost

XII. “Guard your time fiercely. Be generous with it, but be intentional about it.” — David duChemin

XIII. “Gratitude in advance is the most powerful creative force in the Universe.” — Neale Donald Walsh

XIV. “As a single footstep will not make a path on the earth, so a single thought will not make a pathway in the mind. To make a deep physical path, we walk again and again. To make a deep mental path, we must think over and over the kind of thoughts we wish to dominate our lives.” — Wilfred Arlan Peterson, The Art of Living, Day by Day

XV. “Intention is more than wishful thinking—it’s willful direction. It is a philosophy of the heart put into practice, a consistency of conscious patterns of thought, energy, and action. Through intention, we see more and create with more clarity, passion, and authenticity. Our attention then becomes a spotlight for every shred of supporting evidence that we’re on the right path.” — Jennifer Williamson

XVI. “I learned this, at least, by my experiment; that if one advances confidently in the direction of his dreams, and endeavors to live the life which he has imagined, he will meet with a success unexpected in common hours.” — Henry David Thoreau

If you’d like more support cultivating a life lived well, check out my individual and group programs, here.

Why Living in Positive Intention Is Critical to Spiritual Awakening

Why Living in Positive Intention Is Critical to Spiritual Awakening

The key to becoming more spiritually awakened is rooted in the ability to operate at a higher frequency. As vague as this may sound, it is shorthand for an actual experience. It includes our behaviors, our emotions, the way we feel in our body, the thoughts that frequent our mind, our ability to connect to our spiritual resources, and our comprehension and embodiment of our spiritual truths.

While spiritual breakthroughs can happen in a seemingly random way, the path of spiritual awakening is one of intention. Without intention our path forward will be much slower … if we move forward much at all.

Intention is critical to our spiritual awakening because:

· Clarifying our intention helps us act in ways that are in alignment with our spiritual ideals.

· It helps us navigate the sometimes intense and confusing emotions we’ll encounter on our path.

· We’ll more easily clear lower and negative energies from our body via a clear sense of what we want versus what we’ve been tolerating.

· It encourages us to practice our spirituality in ways that best serve us.

· The very act of setting an intention to connect to our spiritual resources is exactly what opens up the connection and contact to our spiritual resources.

· Our intention to understand ourselves and life more deeply guides our seeking and helps us comprehend the unveiled spiritual truths that have guided people throughout time.

Wherever you find yourself on your spiritual path, take a moment here at the beginning of 2018 and clarify what your intentions are for your life in general and in your spiritual development specifically. Take a moment to write your intentions down so that this time next year, you can benefit from the year-long proof that setting a positive intention to aid your spiritual awakening works.

Find more valuable information to support you in your spiritual development on Dr. Kate’s free online workshop page.

Why Setting a Positive Intention Each Day Will Change Your Life

Why Setting a Positive Intention Each Day Will Change Your Life

After almost 150 years of emphasizing problems in psychological practices, we have begun to see the limited results of these efforts. What we’ve learned is that change, i.e. productive, healthy, personal growth, is limited by a continual emphasis on the past. The more that we keep ourselves connected to past feelings, thoughts, and behaviors the less room there is for us to create something new and different.

In his book, Becoming Supernatural: How Common People Are Doing the Uncommon, Dr. Joe Dispenza discusses our addiction to stress and negativity. He states that we are so familiar with stress and negativity that we have a difficult time creating something new. He believes we can train our minds to let go of this stress and negativity focus. When we do, it frees up a lot of energy which can then be used to create what we really want in our life.

Knowing how to shift out of a state of stress and negativity implies good things for our future but it’s not the total picture of what is necessary to create transformation. We cannot simply apply positive thinking and bypass the hard work that needs to be done and expect to get non-stop great results. Our growth is also dependent on our ability to integrate the past. However, we often stay looking at the problem long after it’s been resolved … we do not move on and create something new and better in our life.

There are many tools that can help us move forward toward a new and better future. One of these tools is being intentional. Being intentional is the difference between being on a slow-moving river in a canoe without a paddle or being in that canoe with one. Without the paddle you still move in the intended direction, but you’ll move more slowly and often get hung up on things along the way. With the paddle, the current works for you, while you make the most out of it by intentionally steering. You more easily avoid obstacles and you will most definitely reach your destination faster.

When you set an intention for each day, you are picking up your paddle. Not much else has changed, but this one tool makes a huge difference in how things go.

Throughout each day, many things are vying for our attention. By setting an intention, we’re able to help ourselves in the following ways:

1. Direction: Where our attention goes our energy flows. When we set an intention, we help direct our energy so we get more of what we want.

2. Get Back On Track: When life events hit and throw us off our track, our intention can serve as a gentle reminder of how we want to focus ourselves in any given moment.

3. Stay Aware: The act of setting an intention makes us a bit more conscious each time we do it. The daily repetitive act of setting an intention helps us increasingly become more aware.

4. Build to What We Want: Being intentional regularly and consistently helps us build our lives so they go towards what we want in life. Being consistent in our efforts helps us both achieve the results that we want—and see the progress as we go, which helps us stay on track.

5. Positive Feelings: Just the act of setting a positive intention helps generate positive feelings. Each and every moment we spend in contact with positive emotions is helpful to our overall wellbeing.

Setting a daily intention is a powerful tool that only needs seconds each day. You can do it while brushing your teeth or while driving to work. It doesn’t require anything besides a few moments and the dedication of your mind and heart.

Ready for more valuable information to support your personal development? Watch one of Dr. Kate’s fee videos here: Free Online Workshops

9 Tips for Living a More Intentional Life

9 Tips for Living a More Intentional Life

Ready to make your life what you always dreamed it could be? We don’t get there by accident. We get there by living an intentional life. In fact, the more effort that we put in the more likely we are to see amazing results in any aspect of our life. If you are ready to get started, or want to get back on track, here are some tips for living a more intentional life.

Morning Practice: The cornerstone of the intentional life. A morning practice is a way forcing a good start for your day. Virtually anything can be a morning practice. It can be a meditation, reading your priorities, saying an affirmation, or anything that fits with your personal lifestyle. By putting first things first, your morning practice shows you, and life itself, what is truly most important to you.

Develop your Vision: To create the life that you want, it is important to know what it is that you want. If you do not spend time getting clear about the direction and vision you want for your life, you won’t know if you’ve ever gotten there (and you’ll be hard pressed to make much progress at all). It is important to consciously reflect on your life and take stock of your desires for the future during regular intervals in your life, like one time per year.

Priorities: In addition to envisioning the way that you would like your life to be, it is important to be clear about your priorities for any given amount of time. We have daily, weekly, monthly, and even yearly, priorities. When we identify priorities in our life, everyday decisions become simpler and they reinforce our vision. When out priorities win out,we are certain to get what it is that we want from our life.

Create time: Literally. Living a more intentional life doesn’t mean living a busier life. It is important to block out times for “nothing,” so that your life does not become overly full. When life is too full we get stuck in the business of it all and can loose our hold on being more intentional. By making sure that there is space in our life to recharge and regroup, we avoid going off the rails and we can stay on track.

Pause: Before you take your sip of coffee, make a phone call, or do any other activity in your day, pause. Bring your attention to what you are doing and how you want to do it. Applying focus to every experience will help you in living a more intentional life. Even just the act of pausing and taking a nice deep breath will change your experience.

Declutter: Too often we are doing too much, getting lost in a sea of activities and responsibilities. Notice if you are spending too much time being social or taking care of others and begin to shift how many things you are saying yes to. Living a more intentional life is about making sure that the things your are saying yes to are in line with your priorities and your overall vision for what you want to create. Just as your time needs to have some empty space, so does your environment. Make sure that the things you are tending to are in service of what you truly want.

Gratitude: When we express our gratitude, it makes us aware of what we already have. Not only do we feel happier when this is the case but we also set a more positive tone that encourages us to stay on track with our intentional living even more.

Take care of yourself: You are at the center of your intentional life. It is virtually impossible to function in an intentional way without excellent self care. Taking care of yourself first will allow you to steer your life in the direction of your choosing.

Awareness: Whether it is meditation or the latest self help book, having a regular tool that helps you become more aware is helpful in creating a more intentional life. The more aware we are, the easier it is to both know what we want and identify obstacles to that goal. Work to see more of who you are so that you can better see your path.

Perhaps most important is this final question: Why do you want to have an intentional life in the first place? What will it provide you with? When you know why you want to be intentional then you will have the motivation that you need to put the building blocks in place to make it happen. Click here to learn how LifeWork Community can help you define your intentional life.

What You Need to Know About Setting An Intention for Love

What You Need to Know About Setting An Intention for Love

L. O. V. E. Four simple letters that spell a very BIG word. Even the most eloquent of us, from John Keats to Carrie Bradshaw, have stumbled over words as big as LOVE. We’ve all been there, and we’ve all set an intention for love in hopes of avoiding these stumbles. Whether we are entering into new relationships, or refreshing old ones, we have a vision of what they will be. We might want to set the course in a new direction, or bring in someone who does not replicate the problematic situations of previous relationships. Whatever the specifics of our intention for love, it is a focus on what is important to us now and what we want to experience in the future.

Intentionality is an important practice that, with understanding and dedication, can bring beneficial change to our lives. For one thing, intentions take work. We do not just wish things into being. We set an intention, and then we identify and practice the things that will support that intention. For another, it is important to practice intention without attachment. Intention without attachment means creating and holding an intention without becoming attached to a specific manifestation of the outcome of that intention. Setting an intention for love is no different.

What you need to know about setting an intention for love is that you will still stumble in love (or out of it) despite your best intentions, and that’s ok.

No amount of intention for love will save us from seeing what we need to see and learning what we need to learn, through relationship. No matter how awkward or painful, some lessons are only learned through experience. And that’s just the way it is. The best thing you can do is learn how to be more loving with yourself and others so that, whether or not your intention for love manifests, you can be in relationship with clarity, understanding, and conviction.

If you are ready to open yourself up to bring love into your life, you should be happy and proud of your assuredness in doing so. Know that Love is a journey, not a destination, and use these reminders to help you set your intention for love.


Be clear: I can’t tell you how many people I have heard say, “I made a list of exactly what I wanted in a partner and I met him/her! It is uncanny how he/she is everything on the list.” It is true that if you are clear about what you want, you will find it. So, go ahead! Make your list, and make sure it includes everything you can think of that you want.

Open to more: The flip-side to the list exercise is the reality that we don’t know what we don’t know. Your most detailed list of the traits you know you want in a partner won’t include the traits you didn’t think of – which might be wonderful – or the traits you’ve never encountered – which might be challenging. We want to be open to what is in our highest and best interest, regardless of whether we are consciously aware of it or not.

Hold onto the feeling:The best way to stay on track with an intention is to connect with the feeling that is associated with this intention. By connecting and reconnecting with this feeling, we are strengthening our process and intensifying our result. If we become doubtful or hopeless, it is this feeling that will help us stay the course.

Get rid of the baggage: It is hard to get something you do not feel like you deserve. If you have unresolved emotions or negative beliefs that are holding you back from being free and clear to get what you want, I suggest you do what is necessary to get them out of the way. A Breakthrough session with me can be helpful in this regard. However, you want to pay attention to when and where negative emotions and beliefs show up after you set your intention. This will help you open and receive what you truly want.

Remain unattached: To get what you really want you can’t get sidetracked by everything that is almost what you want. This means that when presented with an option that falls short, you acknowledge the shortcoming and let it go, holding your intention for what you truly want. It also means that when something comes your way, you both accept that it might be what you are truly looking for and give it the space and time to be what it truly is.

Learn to receive: We can be as intentional as we can be, but unless we learn to receive, our intention will not come to fruition. Receiving is an art that can be practiced. If you think that you might be challenged in this area, then start small. Start receiving compliments, gifts, and well-wishes as completely as you can. This practice will help you get more of whatever you want in your life, including love.

I help people set positive intentions for their life and achieve them. To learn more, click here to sign up for my newsletter or click here to learn more about my programs.

How Intention Without Attachment Creates a Happier Life

How Intention Without Attachment Creates a Happier Life

Most of us are aware that being intentional has many benefits for our life, but did you know that the key to really getting results is intention without attachment?

Intention without attachment means creating and holding an intention without becoming attached to a specific manifestation of the outcome of that intention. When we become attached to an outcome looking, or being, a certain way, we activate our fears related to having or not having it. This fear then shows up as a block in our path or draws negativity to it. This is often the reason why some people come to believe that setting intentions does not work.

Attachment is our over-investment in a particular outcome. We become attached because of some pain from the past that still haunts us, or because of an unmet need we have. In short, we become attached because of fear – fear that we might be hurt the way we were or suffer the same disappointment. This fear is potent. It is very often stronger than our new found intention and, because of this, creates chaos where we are trying to create order.

When we begin to notice that we have attachments that do not serve us, we are likely to wonder how we might let them go so that we can have more of what we want and create a happier life. However, we may not know how to let go of them.

One thing that we can do is recognize our unmet needs and begin to meet them in healthier ways. When we do this they cease getting in our way. We get stronger, healthier, and happier.

Another thing that we can do to let go of attachment is to begin to heal the pains of the past. In this case, it means fully mourning what was lost or not attained and coming to terms with the inevitable disappointments of life in a way that allows us to fully embrace a different tomorrow, despite the risks involved.

When we do this, our fear of having events repeat themselves diminishes, and, with it, our attachment to the outcome. We are left with a positive intention for what we want to bring into our life and we know we will be OK regardless of whether or not this need is met. Without the need for any more effort, we are at peace. This peace translates into a deep happiness that we can be both open to what we want and trust enough to know that what we get is what we truly need.

Are you looking for a way to let go of heavy emotional baggage and breakthrough to the next level of your personal development?

The Group Healing Intensive is designed to help you accomplish, in one weekend, the amount of personal transformational work that would take years of traditional therapy to accomplish.

To learn more about this opportunity and how it might be right for you, CLICK HERE.

Where Intention Goes Energy Flows: How to Focus Your Intention

Where Intention Goes Energy Flows: How to Focus Your Intention

The cure for a really bad day can actually be shifting your focus because where intention goes energy flows. It may seem overly simplistic but many of the things that really work in life are just that simple. The real trick is remembering to do them.

What is intention?

Intention is a focus on what it is that we want to experience in the future. We set an intention to carve a path toward a desired end. We set an intention to help us hold, in the present moment, what is most important to us.

How do we focus it?

When we bring our attention back to our intention (meaning both the words and the feeling of the intention) we are focusing on our intention. It is this remembering to bring our attention back that moves us into the reality of our intention.

What are some ways we can do this?

  1. Write down our intention in clear and present-tense language.
  2. Connect with how the intention feels and cultivate that feeling.
  3. Create an image of our intention to help guide us.
  4. Look for thoughts, feelings, and experiences that support our intention.
  5. Spend time each day focusing on our intention.
  6. When we get off track, refocus on our intention.

What is the result of the focus?

When we clarify, focus, and refocus on our intention we begin to see just how powerful of a tool intention really is. We see that it is perhaps one of the most important tools that we can use on a regular and consistent basis to create the life we truly want to live. We truly understand that where intention goes energy flows.

Are you looking for a way to let go of heavy emotional baggage and breakthrough to the next level of your personal development?

The Group Healing Intensive is designed to help you accomplish, in one weekend, the amount of personal transformational work that would take years of traditional therapy to accomplish.

To learn more about this opportunity and how it might be right for you, CLICK HERE.

where intention goes energy flows - dr kate siner

where intention goes energy flows - how to focus your intention - dr kate siner