Setting Intentions to Clear the Mind

March 9, 2021

Clear Your Mind

Do you ever feel like your brain might burst? Right this minute, my mind is simultaneously processing way too many thoughts:

Need to walk the dogs.

Text my friend back.

Tomorrow’s physics final.

College applications.

Need to make lunch.

What time do I have to wake up tomorrow?

It seems as though my mind is always on overload. But I’m not actually getting anything done. Why is this?

It’s because our brains aren’t meant to hold this much information. Science shows that we can only store a maximum of three or four things at once in our conscious mind, also known as our “working memory.” When we hold on to more than this, our brains become like messy rooms—cluttered and full of junk, so we can’t find anything. No wonder I feel so overwhelmed and disorganized.

I Intend

Another way we can be clear is by setting intentions each morning. Intentions are state- ments for how we would like to go about our day. Unlike a goal, an intention doesn’t require any steps to reach a certain objective. It’s simply a way to be.

Intentions work like magic. They affect our behavior, how our day goes, and even what things “happen” to us. Here’s how to get started:

Make your intentions at a set time each day, such as right after waking up. Take a deep breath. Notice how you feel. Do you have pain anywhere in your body? What is the first thought that pops into your mind? Is your brain racing with stress or worry? Pay attention to all of it.
Ask yourself, What do I want to bring into this day? Breathe and listen to your body’s answer.
Roll over, grab a pen and notebook, and write down three intentions for the day. Be sure to state them all in the affirmative. (For example, “I will practice forgiveness” rather than “I will not hold a grudge.”) Here is a sample:

I will be patient with myself.

I will listen intently to others.

I will speak out of kindness.

Read over your list. Let your intentions seep in. It might help to read them out loud. When you feel satisfied, seal the practice with another deep breath. Throughout your day, whenever you feel yourself becoming overwhelmed or stressed, think back to those statements.

This is an excerpt from the chapter “Be Clear” from Whole Girl: Live Vibrantly, Love Your Entire Self, and Make Friends with Food by Sadie Radinsky.

Sadie Radinsky is a 19-year-old blogger and recipe creator. For over six years, she has touched the lives of girls and women worldwide with her award-winning website, wholegirl.com, where she shares paleo treat recipes and advice for living an empowered life. She has published articles and recipes in national magazines and other platforms, including Paleo, Shape, Justine, mindbodygreen, and The Primal Kitchen Cookbook. She lives in the mountains of Los Angeles. For more, visit wholegirl.com.

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Posted March 9, 2021

Sadie Radinsky

Sadie Radinsky is an 18-year-old blogger and recipe creator. For over six years, she has touched the lives of girls and women worldwide with her award-winning website, wholegirl.com, where she shares paleo treat recipes and advice for living an empowered life. She has published articles and recipes in national magazines and other platforms, including Paleo, Shape, Justine, mindbodygreen, and The Primal Kitchen Cookbook. She lives in the mountains of Los Angeles. For more, visit wholegirl.com.

Author photo © KellyRadinsky

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Mindful Movement: Walking Meditation 101

Sadie Radinsky — March 30, 2021

The Here and Now

What if you could change your life by doing one thing for just ten seconds each day? What if this thing would make you more contented, more grounded, and less stressed?

Welcome to mindfulness.

We spend almost all of our time worrying about two things: what has already happened (the past) and what hasn’t happened yet (the future). This only makes us miserable. The past is over, so there’s nothing we can do about it. And the future isn’t something we should be thinking about right now—unless we’re taking concrete action toward a goal.

Mindfulness breaks us out of this pattern by turning our awareness to the simple moments of life as they happen. We laser in on our senses as we’re experiencing them, and we feel them deeply.

So, the way to “be deep” is to focus on what’s going on right now.

I have two favorite ways to zap into the present moment.

The first way is to briefly tune in to my breath a few times a day. Set an alarm on your watch or phone to go off at three set times during the day. When it goes off, close your eyes and take three deep breaths. Notice how the breath feels as it flows in and out. Let go of whatever else is going on in your mind. Then open your eyes and go back to your day.

The second way is to tune in to the little details of the day. Say you’re picking up a water bottle. Consider this: How does the bottle feel in your hand? Is it heavy or light? When you take a sip of the water, how does it feel on your tongue? Is it cool or warm? What does it taste like? Try this exercise with one small act each day.

deep MINDFUL MOVEMENT: Walking Meditation

Walking meditation is a great way to de-stress and get centered while moving your body and getting some fresh air. It takes only a few minutes, so you can do it almost anywhere.

The next time you’re walking down the street, start by getting your senses alert. Tune in to the pace of your steps and fall into the rhythm of the steps. What do they sound like?
Turn your attention to an object you see as you’re walking. It might be a sign, a tree, or a building. Look intently at that object and observe it without labeling it. Just notice it.
Now turn your attention to the noises that surround you. Don’t label them. Just listen.
Finally, turn your attention to your breathing. Is it fast and shallow or slow and deep? Take a few deep breaths and continue with your steady pace.
When you finish your walking meditation, take a minute and pause before reentering your day. Notice the way your body and mind feel. Carry that alertness and presence with you into the rest of your day

walking meditation

This is an excerpt from the chapter “Be Deep” from Whole Girl: Live Vibrantly, Love Your Entire Self, and Make Friends with Food by Sadie Radinsky.

whole girl book Sounds True | Amazon | Barnes & Noble | Bookshop | Indiebound

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Vegan Salted Caramel

Sadie Radinsky — March 16, 2021

Vegan Salted Caramel

From the book, Whole Girl by Sadie Radinsky

Yield: Serves 10

INGREDIENTS:

½ cup coconut sugar
¾ cup full-fat coconut milk 2 tsp vanilla extract
1 tsp coconut oil
¼ tsp sea salt
2 – 5 apples, sliced, for dipping

INSTRUCTIONS:

Whisk together the coconut sugar and coconut milk in a medium saucepan and bring to a boil over medium-high heat.
Once the mixture has started boiling, turn down the heat to medium-low and let the caramel simmer for 20 to 25 minutes, whisking every couple minutes. If it starts to smell very strong, remove from heat; it could be burning. When the caramel appears to have thickened considerably and darkened in color, remove from heat.
Slowly whisk in the vanilla extract, coconut oil, and sea salt. Let the caramel cool for at least 10 minutes, to thicken up more. Pour the caramel into a small jar. I recommend serving it with sliced apples for a healthy snack. Store any leftover caramel in a sealed jar in the refrigerator for up to 2 weeks.

salted caramel

sadie radinsky

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Setting Intentions to Clear the Mind

Sadie Radinsky — March 9, 2021

Clear Your Mind

Do you ever feel like your brain might burst? Right this minute, my mind is simultaneously processing way too many thoughts:

Need to walk the dogs.

Text my friend back.

Tomorrow’s physics final.

College applications.

Need to make lunch.

What time do I have to wake up tomorrow?

It seems as though my mind is always on overload. But I’m not actually getting anything done. Why is this?

clear final

I Intend

Intentions work like magic. They affect our behavior, how our day goes, and even what things “happen” to us. Here’s how to get started:

Make your intentions at a set time each day, such as right after waking up. Take a deep breath. Notice how you feel. Do you have pain anywhere in your body? What is the first thought that pops into your mind? Is your brain racing with stress or worry? Pay attention to all of it.
Ask yourself, What do I want to bring into this day? Breathe and listen to your body’s answer.
Roll over, grab a pen and notebook, and write down three intentions for the day. Be sure to state them all in the affirmative. (For example, “I will practice forgiveness” rather than “I will not hold a grudge.”) Here is a sample:

I will be patient with myself.

I will listen intently to others.

I will speak out of kindness.

Read over your list. Let your intentions seep in. It might help to read them out loud. When you feel satisfied, seal the practice with another deep breath. Throughout your day, whenever you feel yourself becoming overwhelmed or stressed, think back to those statements.

This is an excerpt from the chapter “Be Clear” from Whole Girl: Live Vibrantly, Love Your Entire Self, and Make Friends with Food by Sadie Radinsky.

whole girl book Sounds True | Amazon | Barnes & Noble | Bookshop | Indiebound

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If You Are Postpartum and Bereaved, Know You Are Not A...

Eileen S. Rosete — April 11, 2025

An Excerpt From To Tend And To Hold: Honoring Our Bodies, Our Needs, and Our Grief Through Pregnancy and Infant Loss

For as long as there has been life, there has been death. For as long as we have birthed life, we have also birthed death. What you feel has been felt since time immemorial, and it has been felt by many, though womb loss is still not widely known or acknowledged. Consider that even in the most optimal conditions, there is only a 30 to 40 percent chance that a clinically recognized pregnancy will occur in a given menstrual cycle, and only about 30 percent of conceived pregnancies progress to live birth.¹ Globally, approximately one in four pregnancies end in miscarriage and 2.6 million pregnancies end in stillbirth.² In 2022, 2.3 million newborns died in the first month of life,³ and approximately 73 million induced abortions occur every year.⁴ Womb loss in and after pregnancy is, in fact, a common and regular occurrence, though many of us may struggle with feelings of inadequacy and shame as if such loss is atypical and we are deserving of blame. The prevailing stigma surrounding womb loss makes enduring it all the more challenging as we may feel reluctant to reach out for support and hold on to harmful ideas about our worth. You are not alone, nor are you any less precious and deserving of support. You are not alone as the anguish of womb loss has been felt, is being felt at this very moment, and will continue to be felt the world over.

Before we go any further, let us reconnect with our breath. It can be hard to breathe if you’ve recently learned about your womb loss or impending loss and feel pressure to make decisions right away. Or if you have learned of the potential for a loss and have to endure a waiting period before you know for certain. It can be hard to breathe even as you process a loss long since passed. The following practice is an invitation to make the resilient choice to slow down and allow yourself a moment to breathe. So that you can feel grounded. So that you can have the capacity to be present to your grief. So that you can tend to your needs.

GROUNDING BREATHING PRACTICE

Three Deep BreathsThis offering is a simple and short breathing practice. Because you deserve breathing room, and because there is power in the pause. In that fleeting moment between what was and what can be, if you can breathe deeply and connect with your body, you may find yourself more able to understand what you feel and then what you need. Allow yourself this pause so you can make a more intentional decision about what comes next.

The Invitation

When you are ready, take three deep breaths at your own pace and in your own way. You might inhale and exhale through the nose or inhale through the nose and exhale audibly through the mouth. You might close your eyes or soften your gaze as you do so, allowing your awareness to gently follow each breath, letting everything else fade to the background. You might even think the following words as you breathe, allowing them to help you feel grounded in this moment.

Inhale. Exhale. One.

Inhale. Exhale. Two.

Your body may want to continue breathing this way, or it may feel like this was enough. Honor what feels right for you.

Sometimes breathing is the most we can bring ourselves to do, the best we can do, when our whole being is overcome. Deciding what comes next may feel like too much to ask of ourselves. If so, breathe, and trust that it is enough for this moment.

Eileen Santos Rosete, MSMFT, PCD(DONA), CYT 200, holds a master of science in marriage and family therapy from Northwestern University and is certified as a DONA International postpartum doula, trauma-informed yoga teacher, and grief educator. Her brand, Our Sacred Women®, is known for its elevated offerings that help women feel seen, held, and honored. She is especially passionate about supporting all who give birth and are postpartum both after live births and after loss. To learn more, visit eileensantosrosete.com.

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Helping Kids Feel Confident in the Spotlight

Susi Schaefer — February 26, 2025

Dear Sounds True friends,

Have you ever been in the spotlight?
The excitement, the lights, and…
…ALL EYES ON YOU (Gulp!)

While some athletes, speakers, and performers bask in the glow, it can be scary for most others. I happen to be one of these “others,” complete with sweaty palms, a racing heart, and a blank mind!

These big feelings inspired me to write All Eyes on You, a story that helps kids overcome performance anxiety when they find themselves the center of attention, such as on stage, in a classroom, or on the baseball field.

I share tried-and-true tips for dealing with these moments (such as breathing exercises and counting to slow down your racing heart) while also having fun (like picturing the audience in their underwear) to help boost confidence and be present in the moment.

It also makes an excellent tool for helping others calm the butterfly stampede in their stomachs and feel a sense of camaraderie that they are not alone in their stage fright.

So when the stage calls (or the front of the classroom or home plate), take a deep breath and give these tips a try. You just might surprise yourself—and those around you!

Break a leg,

Susi Schaefer
Author & Illustrator

P.S. I invite you to download free coloring sheets from the book to also enjoy with the little ones in your life!

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Yuria Celidwen, PhD: “Flourishing Is a Gradual U...

Yuria Celidwen, PhD — January 7, 2025

Dr. Yuria Celidwen is at the forefront of a historic expansion in the field of contemplative science—or the study of inner practices like meditation, prayer, and mindfulness. Until recently, researchers have primarily focused on major religious traditions such as Buddhism or Christianity. Today, Dr. Celidwen is bringing the long-overdue perspective of Indigenous cultures into the discussion. In this podcast, Sounds True founder Tami Simon speaks with Dr. Celidwen about her new book, Flourishing Kin: Indigenous Wisdom for Collective Well-Being.

Tune in for this invigorating conversation exploring: Yuria’s definition of flourishing as a gradual unfolding of aesthetic arrest; cultivating an embodied sense of your interconnection with all of creation; why Indigenous perspectives are vital for solving the climate crisis; honoring spirit, the animating principle of life; a deeper understanding of health; the direct experience of “moments of truth”; sunshine as a seed of awareness; the core right of self-determination; relating to Indigeneity respectfully; the possibility of collective flourishing; and more.

Note: This episode originally aired on Sounds True One, where these special episodes of Insights at the Edge are available to watch live on video and with exclusive access to Q&As with our guests. Learn more at join.soundstrue.com.

Setting Intentions to Clear the Mind

Sadie Radinsky

Products By Author

Whole Girl

Also By Author

Mindful Movement: Walking Meditation 101

Vegan Salted Caramel

Setting Intentions to Clear the Mind

You Might Also Enjoy

If You Are Postpartum and Bereaved, Know You Are Not A...

To Tend and to Hold

Helping Kids Feel Confident in the Spotlight

Susi Schaefer

Yuria Celidwen, PhD: “Flourishing Is a Gradual U...

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