2023 is already more than a month and a half underway. Many people are running at full speed again. And there’s nothing wrong with that—especially if you’re doing things that bring you joy and put you in a state of flow.
But when exactly are you in flow? It’s those moments when you’re engaged in activities or work that energise you, that make you lose track of time. Things that put a smile on your face and that you talk about with enthusiasm.
Does that sound familiar? Or not at all? If it’s the latter, then definitely keep reading.

Intentions for 2023

As is tradition, many people began the new year with good intentions. Sometimes these resolutions are made just for fun, but more often they arise from something that feels off—life feeling too busy, or perhaps too quiet. Setting intentions gives us direction and a reason to take action.
The first stretch is behind us—January is done. How do you look back on that month? Did you want 2023 to be different, but find yourself rushing into the new year just like before?
The good news: you can choose change at any moment. Take a moment to consciously reflect on what may have held you back from taking those first steps. What could you do differently?

Interpersonal mindfulness

Reflecting on your actions is something you can do on your own—but it can also be very powerful to do it together with someone else. That might be through a meaningful conversation with a colleague or a coach.
You can also experiment with interpersonal mindfulness. In this practice, both the speaker and the listener are fully present and attentive, without needing to (fully) understand or analyse what is being said. This creates space to truly feel what it is you want—at work, for instance—and what might be holding you back.

Would you like to try practicing interpersonal mindfulness?
Below, we’ll explain how it works!

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You’ll need a timer and a second person to do this exercise with. That could be your partner, or a good friend. What’s important is that you create an environment where you can give each other your full, genuine attention.
The focus of this exercise is not on what is being said, but on the experience of the present moment—the ‘here and now’.

The ‘rules of the game’ are as follows:

• Point to the speaker, the other is a listener.
• Choose one topic together that you will take turns talking about.
• As an example: Tell about what makes you deeply happy, what does that look like, how does it feel? Or: What does your ideal working day look like?
• Set the timer for two minutes.
• In those two minutes, the speaker can say anything he or she wants, without interruption from the other person. Everything is allowed to be there, including silence. You don’t fill this silence with talking, even if it feels uncomfortable.
• During the speaking time, both the speaker and the listener remain aware of any feelings, thoughts, and emotions—but they simply observe them without naming or reacting to them directly.
• After two minutes, take one minute to briefly reflect together—not on the content of what was said, but on the experience of being present.
  For example, did the speaker talk slowly? As a listener, you might have felt impatience or the urge to fill in the story. Was there a pause, and did you feel uncomfortable or compelled to keep talking?
  Notice what came up in you during the conversation, and share this during the reflection. Remember: stay away from the actual content of what was said.

This way, you gain deeper insight into what’s truly going on inside you regarding your intention or question, while also cultivating greater wisdom and calm in your relationship with others.
We wish you lots of success and enjoyment with this exercise!