Yoga Series Part 2: Intentions in Mindfulness and Training

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 Have you ever thought to yourself why did I do that? What was I thinking? I bet you have, I know I have. We might think that its capable to act without volition (will or choice) but researchers and common sense all agree that it isn't. Every action is preceded by a thought or an intention to act. Even when you're just going through the motions or the same mindless routine like cleaning the toilet.
You've probably already also heard the phrase "the path to hell is paved with good intentions", there's a reason this phrase is so well understood.


Intentions are an important part of being mindful. Before you act, or chose to act it is important that you set good intentions. It is impossible to be completely mindful when you do not know or understand your goals and purpose for the activity. In yoga intention is an important part of your practice. In fact having the right intentions, and then following them are what sets the course for your practice. Starting with the the wrong intentions is like trying to start your car with water and not gas, not only will the car not start, but it can also cause severe damage to the engine. In yoga good intentions could be to keep your mind in the present, to listen to your body, to push yourself gently, to be calm and in control. In training for a marathon good intentions could be to adequately rest between bouts of exercise, push yourself a little harder on your sprint workout, and practice mindfulness during training.

By starting with good intentions we set the stage for our experience. You could also compare your intentions to the script of the play. A good script is necessary for a successful play, but even a good script will not guarantee success. You also need good actors. A good actor knows and follows the script adding vitality and life to the words on the page. Intentions may be the script, but you are the actor. If you fail to follow your well written intentions your practice or training will fail to be a success.

During your speed workouts you have set good intentions before beginning of pushing to a 6 min/mile pace for mile repeats during the workout but once you get going you get lazy and only run a 7 min/mile. This may not be a huge deal for someone who has the goal to finish the race, but what if you're trying to get your PR, failing to follow your intentions may ultimately lead to not achieving your goals. Training with mindfulness and with intention go hand in hand. If you are not mindful during the practice you will inevitably lose sight of your purpose and intentions. Here I'd like to also mention that it is also a bad thing to take your good intentions too far. For example, pushing through injury simply because you had intentions of doing speed work today is also not very wise.

Starting with Good Intentions

Hopefully I have adequately illustrated the importance of both having good intentions, but also of following through with your intentions. Intentions can be seen as the purpose of the particular workout, or the process (workout specific) goals that you set for that work out.

 Here are some guidelines that can help you when planning your workouts and help you use good intentions and mindfulness.

1. Establish your lifestyle philosophy and purpose. This philosophy should be a constant in your life and never have an end. In 20 years you should still be living with the same purpose. To illustrate a lifestyle philosophy could not be to win the St George Marathon. A good lifestyle philosophy could be to maintain a high quality of life.

2. Create the big picture for your training that fits in with your lifestyle philosophy. Illustrated by the infamous words of the Cheshire cat in Alice and Wonderland if you don't know where your going "then it doesn't matter which way you go". Write down your training goals for both the near and distant future

3.  Determine your current position in relation to your training goals and lifestyle philosophy including your training strengths and weaknesses. Recognize that to be safe and free from injury you should allow yourself ample time for your body to develop and to reach the demands of your goals. Adjust your time frames as necessary. Pushing yourself too quickly into something could put a temporary or permanent end to your goals.

4.  Working backwards from your goal dates, plan a general map/script of a course of progress to get you from A to B and then to C. (meaning don't skip straight from A-Z). Keep in mind your philosophy and goals.

5. Before beginning any workout, remind yourself of your lifestyle philosophy and your goals as well as the intentions for that specific workout. If both your goals and philosophy are written down in an obvious place this will be much easier. Each workout should fit like a puzzle piece into the big picture you've created.

6. Practice mindfulness, staying focused on the moment during the workout. Frequently remind yourself of your intentions.

Staying focused on the moment as well as on your intentions will help you get more out of your training program. It will also help you stay balanced as you focus on the big picture and your lifestyle philosophy. You may find yourself either becoming lazy or wanting to push yourself to the brink of injury and burnout. If so bring yourself back to your intentions.
 
Establishing your intentions before you start is obviously important, but it can be difficult. I know most of us have a hard time deciding what is the best choice that will be most likely to lead us to success. It can be difficult to know without having had prior experience writing training plans, studying training adaptations, and knowing truly what your body is capable of.

Training for success is an art and science that begins with building your intentions (process goals) and purposes into every workout. If you need help and feel lost or overwhelmed it is important to recognize that there is a ton of free rescources in the form of general training programs that can help be your guide. There is also tons of books and articles that have already been published that can be used to help you make appropriate decisions. Also, never forget that there are many well qualified coaches and trainers (such as myself) also available to help create customized programs to meet your needs.

Please as always, e-mail me with any questions or concerns!

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