With many people eager to say goodbye 2021 and hello to 2022, the expectations for the coming year are higher than ever. Right and left, people are busy making resolutions to do everything from lose weight to learn a new language.

Often times, these resolutions are quickly become burdens that highlight what is “missing” from our lives. Instead of starting the year off with that kind of pressure, I’m setting intentions as we all begin 2022.

I was introduced into intention setting nearly 10 years ago in an exercise class that started with a mediation. In the exercise, we were asked to start by clearly articulating our goal in a single sentence.

Then, we would create an affirmation with the phrase “I am…” and repeat it as if it were already true.

Finally, we simplified the intention to a single-word mantra for our intention.

Here is what I’m planning for the new year:

Intention: I want to live in the moment without agonizing over the past or future.

Affirmation: I am present and the only thing that matters is now.

Mantra: Presence.