Thoughts For The New Year
I’m going to come clean. I never set New Year’s resolutions for myself. I always feel conflicted about setting resolutions for behaviors I think I already should be doing and get annoyed with myself for needing the start of the new year to create change. As many of us have experienced, keeping New Year’s resolutions can be difficult to keep. When we set New Year’s resolutions we often focus on the things we want to cut from our life, the things we think we “shouldn’t” be doing. However, in this new year maybe the change we need is to think about what we DO want from our life and how to be more present in our current life.
One of my favorite songs is one that my mother shared with me several years ago. It is called “Follow The Sun” by Xavier Rudd. Whenever I listen to this song I feel inspired and re-energized. In considering how I would like to approach 2024, several thoughts came to mind after relistening to this song. Before I share these thoughts with you, take a listen to the song (see links to two different versions below). After listening, think about what you find meaningful in the song. What is the message you get from the song? What lyrics do you connect with or find inspirational? Once you have had some time to reflect on the song, continue below to hear my thoughts.
I am going to focus on the lyric content of the song, but acknowledge for yourself how listening to this song made your body and mind feel. Notice any sensations that arose.
What “Follow The Sun” Reminds Us To Try For The New Year
Slow Down and Be Present
Our lives are filled with unknowns. Often this brings anxiety and fear, so we seek control. We think trying to control things will bring us comfort, yet we can become fixated on the future and planning for what might come, causing more anxiety and stress. This song reminds us to be more present on a daily basis. Take for example these lyrics:
These words remind us to pause and to let go of control. They remind us to be aware of the small things - like focusing on our breathing. In a fast paced world, it’s important to slow down and appreciate simplicity in life.
Use nature as a way to center yourself and find peace
There are several references to nature in this song (ie the sun, moon, wind blowing, air, birds, water). Research studies have found several benefits to being out in nature such as improved attention, decreased anxiety and stress levels, improved mood, and decreased feelings of anger. Perhaps in the new year you can add more ways to engage with nature into your daily life. Even just taking a walk around the block, sitting outside for a few minutes, or having your window open can make all the difference.
Snowy walk at a park - nature is still beautiful in winter!
Start the day with a positive outlook
When my dad was taking care of my grandma he often told her “Give the day a chance.” I have always liked that saying. Sometimes we start the day with a negative outlook before it even begins because we tend to focus on the things we are not looking forward to or we feel will go poorly. The repeated phrases in the song “Follow, follow the sun” and “Tomorrow is a new day for everyone, Brand new moon, brand new sun,” reminds us to start the day with a fresh perspective. While we don’t need to be overly optimistic and unrealistic, if we start the day assuming things will go badly and engage in unhelpful thoughts about the day, then we are already setting ourselves up with a poor mindset for the rest of the day. If you find yourself continuing to get stuck in your thoughts, try incorporating new habits into your morning such as stretching, practicing gratitude, meditating, and listening to mood-boosting music. Follow that sun you’ve created for yourself instead of sinking back into the shadows.
Set intentions
“Set your intentions, dream with care.” These lyrics have always stood out to me. Setting intentions is a way that we can think about what we want from our lives or how we want to be. Setting intentions also helps us to work towards our goals whether it’s a very specific goal or personal aspirations. Choosing a simple affirmation or word to represent your intention is a great way to focus your attention inward. The way that you follow through with your intention is up to you. The same intention might mean something different to each person, and each person also has different interests and preferences. For example, if two people have the intention to “Be mindful,” one person might choose to add meditation each night before bedtime while the other person might choose to do yoga once a week. No matter what the intention is and how it is interpreted, we must find ways to reflect on our intention and keep ourselves accountable. This is where “dream with care” comes in. Seeing results from our intentions and staying connected to our intentions takes time and commitment. We must check in with our intentions regularly.
If you are unsure of what you would like your intention to be, below is a list of intention words to help you. Think about what you would like more of in your life or how you would like to act. There might be a word that stands out to you. You can choose to focus on a chosen word or create a phrase from that word.
Make sure that your intention is simple, clear, and positive. Once you begin to identify your intention, identify at least once specific thing that you can do to practice the intention. This is called creating action steps. Identify specific activities, behaviors, decisions, and/or frequencies. To provide support and remind yourself of your intention it is helpful to either vocalize the intention to someone else, write it down, or create an audio or visual representation of it. If you need assistance with motivation, try imagining yourself completing the action steps and fully embracing the intention. Notice what it feels like to accomplish your goals.
Here are some creative ideas for intention reminders and ways to reflect as a check-in.
Write the intention word or phrase in big letters in the center of a piece of paper, then create doodles and artwork around the letters. Hang it in a place you frequently look or is easily accessible
Write the intention down on a post it note or index card and hang in an accessible location
Check in with a spouse, friend, family member, therapist, or coach about your intention setting and progress
Create a mandala to represent your intention
Journaling - consider the prompts: What does it mean to me to be *chosen intention*? In what ways can I practice this intention? How was I *chosen intention* today/this week?
Improvise and record a song about your intention
Put a melody to your intention phrase and sing it in your head as you think the words
My mandala based off of the intention: Keep Trying
Life can get overwhelming and stressful, and we may become frustrated with ourselves and others when things do not go as we hoped. Many of us seek to make changes, gain new insights, and move towards growth to manage life’s stressors and challenges and to improve our wellness. If you have tried setting resolutions but continue to experience disappointment or difficulty following through, try swapping out the resolutions for intentions in this new year. You may also want to consider making small adjustments such as adding more time in nature, starting the day with a positive attitude, and being more present in the moment as “Follow The Sun” encourages us to do.
