Setting intentions is a powerful practise, especially at the start of a new decade and carving out some time to focus on your goals and dreams for the new year can help you to create a clear vision for what you want to manifest. It doesn’t mean these things are written in stone but by having a more defined idea of what you’d like to create can help to make your intentions more real and more attainable.

You can begin this practise by reading the Art of Reflection Article, written by Dr. Stephanie Minchin to look back over 2019 and then follow this simple ritual to help you set your intentions for 2020.

What you will need:

– A pen and notebook
– A candle, incense or some sage (optional)
– A glass jar or small box to keep your intentions in

Set aside around 60 minutes (depending on how much you like to write!) to complete this practise, when you come to it switch of your phone off and remove any other distractions.

Find a comfortable place to sit, somewhere quiet where you won’t be disturbed. Light a candle, burn some incense to make it a peaceful, calming space to take a seat. You could also use some sage to clear the space of any negative energy.

Start by taking a few deep breathes to help you to relax and centre yourself, leaving any worries or external concerns outside of this space while you practise this ritual.

Write down the following questions to journal. Take as much time as you would like on each question but try to be as open and honest as possible, remember no one else is going to read your answers, this is a private and personal exercise.

Looking forward to 2020:

  1. Start by making a list of the things you would like to say YES to, next to this list write down the things you will need to say NO to in order to make this happen.

For example:



Start meditating every morning

Going to bed late and snoozing my alarm

Regular Yoga practise

Working late or cutting back on social plans

Eating healthier 

Less take-aways or a more balanced plan

Start life drawing class 

Keep Thursday Nights free etc.


  1. What new habits, hobbies or practises would you like to welcome into the new year?


  1. Who would you like to surround yourself with in 2020 that embody your goals, dreams and ambitions for the new year? This could be family, friends, a completely new community or perhaps people that simply share the same views as you. Community and support can be a key element in success so it’s important to consider who brings out the best in you.


  1. What would you like achieve by the end of 2020? If this could be your year, if there were no boundaries, what would it look like?


  1. In a few sentences, summarise the intentions that feel most meaningful to you for the new year. Fold up the piece of paper and place it in your jar or box and keep it somewhere safe, you can read it whenever you need to.

To finalise this ritual, close your eyes and bring your hands over your heart and hold your intention in the centre of your heart space. You could create a mantra around your intention if that resonates with you ‘I am……&……’, you can use this mantra whenever you need to or even at the start of each day as a reminder of your intentions.

Take a few deep cleansing breaths into your nose and out through your mouth before blinking your eyes slowly open.  

Liz xx

About the writer, Liz Joy Oakley

Liz Joy Oakley is Yoga Teacher, Holistic Wellbeing Coach and Head of Vibes at MoreYoga, co-running our MoreMind Project with Stephanie Minchin, coordinating events, content and workshops focused on better supporting our communities mental and physical wellbeing. After starting her career in the fast-paced world of luxury fashion Liz came to Yoga after being diagnosed with Malignant Hypertension and Generalized Anxiety and left with the goal of helping others to lead healthier lives holistically. Liz went on to spent a year working at the Safe Childhoods Foundation in Indonesia, an NGO committed to combatting organized crimes against children, she began to understand the true benefits of Yoga, Meditation and Psychology as therapeutic tools and describes this as a time of total transformation.

Now back in London, Liz is passionate about helping people achieve a healthier, happier lifestyle through her work. She loves bringing people together, encouraging authentic connection and is happiest when facilitating retreats, workshops and events based around Yoga, Positive Psychology and Holistic Wellbeing.

Liz teaches Hatha, Vinyasa, Yin & Restorative Yoga, specialising in teaching Yoga, Mindfulness & Meditation to improve stress & anxiety. She combines this with her work as a Holistic Wellbeing Coach & is dedicated to spreading Joy through her work.

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