Spiritual practice and developing mental immunity: morning intention setting

One of the best and most important ways in which you can improve your mental health and find joy, is by really knowing yourself. When you start to know what is going on in your head, only then you will be able to fix what needs to be fixed. There are soo many different simple, accessible and short practices you can fit into your daily routine. So I gathered some of them and I’d like to share them with you in hope that through reflection and meditation you will be able to feel comfortable with yourself, to learn to enjoy some alone-time and to get to know yourself and your value so good that nobody will ever be able to make you think otherwise or to doubt yourself.

I’d like to start with some practices that Tibetan Buddhist monks typically do at the beginning and end of each day. Spiritual practices exist to support our mental health and mental immunity. The more we practice, the more we benefit. In our time of instant information, anything can be googled in a matter of seconds, but real knowledge and wisdom take time and must come from within.

The nature of a contemplative life is that it is very personal, and not all practices will work for all people. Find what works best for you. I will keep posting and keep you updated on different practices and techniques, some spiritual, some not.

MORNING INTENTION SETTING:

Every conscious action begins with an intention, which is simply setting a goal. It is important to have in mind what we want from life and sometimes, beginning with setting a small intention each day can go a long way.

1. Sit comfortably. If you sit on a chair, the soles of your feet should be on the ground. You can also do this exercise while still lying in bed before getting up in the morning - after the alarm goes off and before you start your activities for the day. You can rest your hands on your legs or on your belly.

2. Close your eyes and take several long, deep breaths through your nose. Feel your stomach rise and fall as you breathe from your diaphragm. Here, I’d like to add a little thing I do while breathing which I enjoy and maybe you can add it, too, if you like: while breathing in, I imagine my body filling with light through a spiral of while and golden light through the top of my head (also, the Crown Chakra); while breathing out, that light emerges from every pore of your body, forming a shield which will protect you throughout the day.

3. Now ask yourself: “What is my heart’s desire? What do I wish for myself, for my loved ones and for the world?” Our deepest desires usually lie beyond our temporary wishes. You can simply test your intentions by asking yourself: “Is it just for me, or for others? For the benefit of the few, or for the many? For now, or for the future?” This test can guide us towards what we really wish for.

4. State your intention for the day. For example: “Today may I be less judgemental” or “Today may I be patient and loving with my parents”. It can be specific or it can be general. I you do not know what intention to set, you can repeat the following four lines adapted from the traditional Tibetan prayer of the Four Immeasurables, which has guided many on their journey to more compassion and greater happiness:

May all beings attain happiness.

May all beings be free from suffering.

May all beings never be separated from joy.

May all beings abide in equanimity.

Any kind of question you might have, please don’t hesitate to DM me on Insta (@roro_fratila) or just contact me through the website.

I will also keep you updated on anything I post on my Insta, so you won’t miss any future practices or articles. Take care!