It is good to make it a habit to note the intention before doing anything. Even in simple actions such as getting up and sitting down, we can note the intention. How many times a day do we get up from a chair or sit down on one? So there are many opportunities to note that intention. All you have to do is to pause and note the intention before getting up and so too before sitting down. Noting the intention will help you to follow up with more precise awareness of the getting up and sitting down. You will be able to follow and feel more closely the sensations and movements involved in getting up and sitting down.

The same goes for many other simple actions such as opening or closing a door, switching on or off a light or fan, turning on or off a tap, bending down to pick up something, slipping on a shoe, getting up in the morning, lying down at night and a thousand and one other things – you can practise noting the intention and the action that follows. No doubt it would not be possible to notice every intention that arises but we can practise noting some of those intentions from time to time. As in all practices, at first it will be difficult to catch the intention but as you keep practising, keep making an effort to note the intention, it will in time become easier.

Why, you may ask, should you note the intention? Well, first it is a good and interesting exercise. It trains your mind to become more alert. Thus you’ll be surprised that there may come a time when you can’t help but notice your intention when you about to do something. You’ll be pleased that you could now be aware of your mind to that extent – that even the intention can now be noticed and observed. This ability will also help you to be more mindful and aware of whatever you do. 

Also such noting will give you a slight pause or interval between intention and deed. And in that gap or pause, you can decide whether to go ahead to do something or not. For sometimes you might be about to do something unwholesome and if you can catch the intention before doing it, you have an opportunity to apply the brakes and abort the action. For example you might notice your intention to raise your hand to smack a mosquito which has landed on some part of your body. Then because of wanting to keep the first precept of not-killing or wanting to practise compassion and spare life, you might decide instead to just brush the insect away without hurting it. Or, to give another example, you could notice, while angry, your intention to snap at somebody, to say something harsh or hurtful. Then you might just check that urge and keep noble silence. Yes, we can exercise restraint in many ways through awareness of our intention. 

On the other hand, if you notice your intention is a good one, such as to spare life, to practise compassion or generosity, to help somebody, then you can go ahead and do it. You can encourage your mind to act upon it, to not hesitate but to perform the good deed with enthusiasm and joy. Thus, the Buddha has said that mindfulness is helpful everywhere: it can restrain the mind from doing something unwholesome or spur it to do something good.