Moon Mapping: How to Use the Lunar Phases to Set Intentions, Reflect, and Release

The moon has been running the ultimate cosmic production long before we had calendars, planners, or apps reminding us to “get our life together.” It’s been pulling the tides, setting nature’s rhythm, and—whether you realize it or not—gently influencing our bodies, moods, and energy levels like the quiet director of an unseen play.

And before you dismiss it as mystical woo-woo, science is here to back it up. A 2021 study in Science Advances found that human sleep cycles shift with the lunar phases—people tend to stay up later and sleep less in the days leading up to a full moon (so if you’ve ever tossed and turned on a glowing moonlit night, you’re not imagining it). Meanwhile, research published in Chronobiology International suggests that menstrual cycles and lunar phases share a subtle connection, both following a 28-day rhythm.

And let’s not forget the most obvious factor—gravity. The moon’s pull literally moves the ocean and plays a significant role in triggering migrations for various species, particularly in marine life, and since our bodies are about 60% water, it’s no surprise that we feel its effects too. So, next time your energy feels off, your emotions are heightened, or you suddenly get the urge to declutter your entire life, take a peek at the night sky… the moon might just be working its magic on you. 🌙✨

Just like the moon waxes and wanes, so do our focus, emotions, and creative energy. Some days, you’re a walking to-do list, firing on all cylinders. Other days, you’re one inconvenient email away from full-on hibernation. Instead of white-knuckling your way through every energy dip, what if you let the moon’s rhythm be your built-in permission slip to ebb, flow, and recharge exactly when you need to?

Aligning your intentions, actions, and self-reflection with its phases isn’t just a fun celestial experiment—it’s a practical (and proven) way to move through life with more ease, clarity, and flow. So, let’s talk about how you can sync up with the ultimate cosmic planner in the sky.

The Four Key Moon Phases & How to Work With Them

The moon cycles through eight distinct phases, but four are especially potent for setting intentions, reflecting, and letting go. Let’s break them down:

🌑 New Moon: Plant the Seeds of Intention

Best for: New beginnings, setting goals, envisioning possibilities.

The sky is dark, and the energy is fertile for new beginnings. This is your cosmic clean slate, a time to pause, go inward, and set intentions for the month ahead. The new moon isn’t about taking massive action just yet—it’s about clarity, vision, and quiet preparation.

✨ How to Work With It:

• Journal about what you want to manifest this cycle.

• Create a vision board or write down your top intentions.

• Set a simple ritual—light a candle, meditate, or say your intentions out loud.

• Start small—new habits, new projects, or mindset shifts.

🌕 Full Moon: Illuminate & Take Aligned Action

Best for: Amplifying energy, clarity, celebration, and action.

The full moon is the peak of the cycle, illuminating both our progress and what may be holding us back. This is a time of heightened energy, awareness, and truth. Whatever was set in motion during the new moon now comes to light—sometimes as a success, sometimes as a lesson.

✨ How to Work With It:

• Acknowledge what has manifested—celebrate wins, big or small.

• Check in with your intentions: Are they unfolding? Do they need adjusting?

• Journal on what emotions are rising—full moons can stir deep feelings.

• Take inspired action: Make the bold move, have the conversation, or share your work.

🌗 Waning Moon: Reflect & Begin Releasing

Best for: Letting go, processing emotions, and slowing down.

After the intensity of the full moon, the waning phase invites us to reflect and release. This is a time to let go of limiting beliefs, patterns, or anything no longer serving your highest self. It’s about clearing space—emotionally, mentally, and even physically.

✨ How to Work With It:

• Ask yourself: What am I holding onto that no longer aligns?

• Practice a releasing ritual—write down what you want to let go of and burn or tear it.

• Declutter your space—this is an excellent time for a refresh.

• Prioritize self-care, reflection, and gentle movement like yin yoga or walks.

🌘 Dark Moon: Deep Rest & Surrender

Best for: Introspection, stillness, and energetic reset.

Right before the next new moon, the dark moon phase is one of deep rest. It’s the exhale before the inhale, a time to turn inward and trust the unfolding process. This is a powerful moment for stillness, surrender, and allowing things to realign naturally.

✨ How to Work With It:

• Embrace rest—extra sleep, quiet time, and alone time.

• Journal on what you’ve learned over this past cycle.

• Meditate on trust and surrender—some things don’t need force, just time.

• Allow clarity to come without forcing solutions.

Bringing It All Together: Living in Sync With the Moon

By working with the moon’s phases, we create a natural ebb and flow in our lives. Instead of pushing constantly, we learn when to set goals, when to take action, when to reflect, and when to rest.

🌑 New Moon: Set intentions and begin anew.

🌕 Full Moon: Celebrate, take action, and gain clarity.

🌗 Waning Moon: Reflect, release, and reset.

🌘 Dark Moon: Rest, surrender, and prepare for a new cycle.

Ready to sync up with the moon’s wisdom? If this article didn’t at least spark a little curiosity about whether that big glowing rock in the sky is subtly influencing your energy, emotions, and even your sleep cycles—kudos to your skepticism. But if it did (and if you’re a woman who bleeds) here’s where it gets even more interesting: your body doesn’t just respond to the moon—it carries its own internal lunar rhythm. Just like the moon moves through phases, so does your cycle, shifting your energy, mood, and creativity throughout the month. Coincidence? We think not.

Try noticing your moods, creativity, and energy levels throughout each lunar phase. You might find your best ideas spark during the new moon, your social butterfly wings spread at the full moon, or you suddenly want to cancel plans and hibernate during the waning phase. The moon isn’t just a nightlight—it’s a celestial guide and productivity hack.

Remember this: the moon is always working its magic—are you paying attention? 🌙

Curious to explore even further?

We’ve talked about the moon’s cycles, but what about yours? As women, we don’t just observe nature’s rhythms—we embody them. Your body moves through its own cyclical shifts, influencing your energy, emotions, and overall well-being. Which is why we created The Moonlit Compass: your guide and go-to journal for tracking, understanding these patterns, reflecting, and aligning with your natural rhythms. When you start mapping your cycle, you’ll begin to notice how certain phases call for action, while others invite rest.

And speaking of movement—have you ever noticed how your yoga practice feels completely different depending on where you are in your cycle?

One week, you might feel strong, flexible, and eager to flow, while the next, your body craves deep stretches or restorative poses. That’s because your hormones impact everything from endurance to recovery. Instead of pushing through a rigid routine, Moon Cycle Yoga helps you move with your body, offering flows designed specifically for each phase. Whether you need grounding stillness, powerful movement, or gentle release, this practice supports you through it all.

Ready to track, move, and thrive in sync with your cycle? Grab your copy of The Moonlit Compass and explore Moon Cycle Yoga to start flowing with your body—not against it. ✨

We want to get to know you! What phase is the moon in today, and how’s it shaping your vibe? Let’s compare notes in the comments!