Setting Intentions for Your Health and Wellness
Harnessing the Power of the New Moon
With every new moon comes an opportunity for fresh starts, renewed energy, and mindful goal setting. In many spiritual and wellness traditions, the new moon is seen as a blank slate - a time to plant the seeds of intention that can grow and flourish in the coming weeks. Unlike the full moon, which represents culmination and release, the new moon marks the start of a new lunar cycle and is associated with inward reflection and clarity. Whether you’re new to moon rituals or have an established practice, setting intentions around the new moon can be a deeply grounding and transformative habit, particularly when it comes to health and wellness.
From a psychological perspective, setting intentions is similar to setting goals but with more emphasis on your inner state and values rather than specific outcomes. When done regularly, this practice can foster mindfulness, increase motivation, and build emotional resilience. Tying your intentions to a meaningful rhythm like the lunar cycle gives them structure and spiritual depth, which can make you more likely to stick with them.
The Moon and Menopause
During menopause, a woman’s body undergoes significant hormonal changes as it transitions out of the reproductive phase, often leading to the end of monthly menstrual cycles - often a welcomed transition. While the physical cycles may cease, many women continue to feel a deep, intuitive connection to natural rhythms - especially the cycles of the moon. The moon, with its consistent pattern of waxing and waning, mirrors the inner shifts that still occur in a woman’s body and spirit during and after menopause. Some women may feel even more attuned to the moon’s phases and are able to use its energy as a guide for rest, reflection, and renewal. In this way, the moon may remain a powerful symbol and companion through the evolving phases of womanhood, reminding us that even as one cycle ends, others continue to flow.
How to Set an Intention During the New Moon
Setting an intention around the new moon doesn’t require any special tools or rituals, although you may enjoy enhancing the experience with journaling or quiet meditation. Here is a simple four-step process:
(1) Reflect Quietly - On the day of the new moon (or within one to two days), set aside time for quiet reflection. Think about where you are emotionally, mentally, and physically. Ask yourself: What do I need right now? What would support my growth or healing?
(2) Write It Down - Clarity is key. Instead of vague desires such as “I want to be healthy,” choose specific, meaningful intentions such as, “I intend to nourish my body with fresh foods and rest when I’m tired.” Use present-tense, affirmative language.
(3) Visualize Your Intention - Spend a few moments visualizing what it would feel like to embody your intention. Close your eyes and imagine your daily routine if your intention were already fulfilled.
(4) Let Go and Trust the Process - Unlike traditional goals, intentions are not about achieving a particular outcome. Once you’ve set your intention (you may want to repeat it to yourself three times), release it! Take inspired action, but also allow room for flexibility, growth, and self-compassion.
When you set an intention, the feeling you want to cultivate is one of clarity, alignment, and calm focus. It’s a grounded sense that your inner desire is clear, meaningful, and aligned with your values or purpose. Ideally, you feel a gentle confidence - not pressure or urgency, but a centered belief that you’re planting a seed with care and presence. There’s also often a sense of openness and trust - trusting yourself, the process, and the unfolding of whatever comes next. Again, it’s not about forcing an outcome, but about consciously choosing your direction with heart and awareness.
Four Health-Related Intentions to Set This New Moon
If you’re looking to improve your physical, mental, or emotional health, the new moon is an ideal time to begin. Here are four examples of health-related intentions you can adapt to your own needs:
(1) “I intend to nourish my body with foods that energize and sustain me.” This intention promotes mindful eating and encourages choices that support vitality and well-being, without restrictive dieting.
(2) “I intend to honor my need for rest by creating a consistent bedtime routine.” Sleep is foundational to health. Setting this intention helps prioritize rest and may help you establish better sleep hygiene.
(3) “I intend to move my body with joy and gratitude.” Whether it’s dancing, walking, or stretching, this intention reframes exercise as a celebration of what your body can do, rather than a punishment.
(4) “I intend to speak to myself with kindness and patience.” Mental health and self-talk are deeply intertwined. This intention encourages a more compassionate inner dialogue and emotional healing.
Final Thoughts
The new moon offers a beautiful opportunity to pause, reflect, and redirect your energy toward what truly matters. Setting intentions during this phase invites more presence, clarity and purpose into your life. And when your focus is on health, these intentions can serve as gentle reminders to prioritize self-care in a sustainable and spiritually-aligned way. As you move through the lunar cycle, revisit your intention regularly - not to judge your progress, but to reconnect with your “why.” Stay mindful: Throughout the day, pause and ask, “Does this action support my intention?” This keeps you present and intentional rather than reactive.
Let your intentions be your compass, not a checklist. By consistently weaving action into your intention, you begin to embody the change you seek, and your life will slowly shift to reflect your inner purpose.
By aligning with the moon, you may just find yourself more in tune, not only with nature and the universe, but with your own inner rhythms.
A Few of My Favorite Books - Resources - Setting Intentions
You Can Heal Your Life (Louise Hay); Year of Yes (Shonda Rhimes); The Power of Intention (Wayne Dyer); Wolfpack (Abby Wambach); How to Do Nothing: Resisting the Attention Economy (Jenny Odell)
For more health and wellness tips and information about upcoming Group Coaching programs for women and nonprofit leaders, please visit www.inhalene.com. And don’t forget to Subscribe to receive future Seeds of Wellness Newsletters
Yours in wellness,
Marguerite
Inhalene Health & Wellness Coaching