Sankalpa: Your Heartfelt Intention
Sankalpa is the sacred seed of intention—rooted not in striving or wishing, but in the quiet truth of who you already are.
San = An idea formed in the heart
Kalpa = A committed intention or vow
In Yoga Nidra, we work with sankalpa as both the opening and closing of the practice. This intention is the seed of transformation, planted deep in the fertile soil of your inner stillness. It speaks to the part of your life calling for your attention—be it your health, relationships, work, or spiritual path.
Sankalpa is welcomed into the conscious mind during this restful and receptive state. And from that place of relaxed awareness, it’s carried into the subconscious—where true change begins to take root.
Modern neuroscience and mindfulness research confirm what the ancients knew: the subconscious mind cannot distinguish between imagined and real. It simply follows the guidance it’s given. This is why planting the seed of intention with clarity and care is so potent.
As the Upanishads teach:
“You are your deepest desire [sankalpa].”
A sankalpa is not a wish for the future. It is a present-tense declaration of your truth—as though it is already so.
Instead of:
“I hope to heal…” (quit smoking, find love, land a new job)
We say:
“I am whole, healed, and healthy.”
Some other examples:
I am energetic and vibrant.
I am the embodiment of inner peace.
I receive and accept help with grace.
I am successful in all I undertake.
I am financially free.
I am loving and loved.
A sankalpa is personal and ever-evolving. Life shifts, and your intention may too. We often work with one sankalpa for a period of several months—nurturing it like a seedling in spring.
When you're just beginning with Yoga Nidra, you might choose a simple, grounding sankalpa like:
“I am at ease and open to insight.”
Creating Your Own Sankalpa
Begin by clarifying what you need, not just what you want.
Wants often arise from conditioning or fleeting desires.
Needs come from the soul’s longing to evolve.
The more you connect with your soul’s wisdom, the less you’ll feel pulled by old fears, unhelpful patterns, or past wounds.
Ask yourself:
What do I want to feel more of in my life?
What circumstances could support that feeling?
What do I want to grow into or become?
What would that growth feel or look like?
When drafting your sankalpa, consider the following:
Be clear and specific. Choose a time frame of 6–18 months so you can recognize its unfolding.
Example: “The book is finished. I met my deadline. My editor is thrilled.”Write it down. Growth begins on paper. Your intention becomes more powerful once it moves from your heart to your hand.
Use present tense and active language.
Not: “I hope to be free of headaches.”
But: “I am free of headaches.”Keep it simple and sincere. Use language that feels natural to you. No need to be poetic or lofty—clarity is more powerful than complexity.
Believe it. At least 51% of you must believe it's possible. Start there—and let the rest catch up.
Stay flexible. If your sankalpa doesn’t resonate after a few sessions, don’t force it. Revise it or choose a short-term sankalpa that gently leads you toward your deeper desire. Trust your inner knowing. Your soul is always guiding you home.