Hi ,

As we step into a brand-new year, it’s tempting to dive headfirst into goal-setting.

But what if, instead, you started 2025 by slowing down, tuning in, and setting intentions from a deeper, more connected space?

Over the years, I’ve moved from setting resolutions to choosing a single word or phrase - a quality I want to embody for the year.

In 2024, my phrase was “Tune in”, and how it played out:

• Daily meditation helped me listen more deeply to what was present.
• Regular check-ins and silent retreats with my teachers, Sarah & Ty Powers and James Reeves, deepened my connection to stillness.
• In challenging times, it reminded me to stay mindful - tuning into breath, body, emotions, and thoughts rather than getting swept away by what’s fleeting.

As we enter 2025, I’d love to encourage you to take your yoga or mindfulness practice beyond the mat and into your daily life.

“Applied mindfulness” is where these teachings truly come alive and transform the way we live..

This month’s 5 Good Things is all about helping you do just that:

Your body holds a quiet wisdom that your mind can sometimes miss. 

Instead of overthinking your goals, try this:

• Sit comfortably and focus on your breath.
• Bring to mind a potential goal or direction for the year.
• Notice how your body reacts—does it feel light and expansive, or heavy and resistant?

Use this felt sense to guide decisions that resonate with your deeper needs.

The start of the year often comes with pressure to “fix” ourselves. 

Let’s reframe that with compassion:

• Take a moment to pause, place a hand on your heart, and breathe deeply.
• Ask yourself: “What do I need to feel supported and at ease as I begin this year?”

Self-kindness isn’t indulgent—it’s the foundation for sustainable growth.

Before you plan ahead, take a moment to look back. What brought you joy, energy, or fulfillment in 2024?

• Write down 3-5 things that worked well for you last year.
• Ask: “How can I bring more of this into 2025?”

Expanding on the positives gives your intentions a solid, uplifting foundation.

Yoga nidra is a powerful practice for setting heartfelt intentions.

It invites you into a deeply relaxed state where the sankalpa - a heartfelt intention - can take root in your subconscious.

This connection between stillness and intention-setting makes it a powerful tool for transformation.

• To find your sankalpa, reflect on what you most long for this year. Examples: “I am grounded” or “I embody balance.” Make it a short, positive phrase in the present tense that reflects your deepest values.
• During a yoga nidra session, repeat your sankalpa at the beginning and end, letting it plant a seed of transformation in your subconscious.

It’s a gentle yet profound way to connect with your intentions.

Set your intention for the year with one of my yoga nidra sessions on the Insight Timer app:

Set aside a quiet moment to reflect with these prompts:

Take your time with these practices—there’s no rush. 

Trust that small, mindful shifts will guide you toward meaningful growth.

I’d love to hear your word or phrase for 2025—feel free to hit reply and share it with me.

Here’s to a year of tuning in, staying connected, and living with intention. You’ve got this!