This meditation will assist you in formulating your sankalpa or resolve.
Please listen to this meditation before you practice yoga nidra for the first time.
The sankalpa is a short,
Positive intention made during yoga nidra as a way to plant the seed of transformation deep within the mind.
It is important that the sankalpa be precise and something that you will remember as you repeat the yoga nidra practice over the coming weeks and months.
Keep using the same sankalpa until it comes to fruition or you feel that you are ready to begin working with a new resolution.
Create a statement that begins with the words,
I am,
I can,
Or I will,
And phrase it in the positive present tense to implant this powerful,
Suggestive wish deep into your awareness.
Begin by coming into a comfortable seated position and allow your awareness to settle on the breath.
Bring the hands into purna hridayamudra by interlacing the fingers inside out,
Then touching the thumbs together and pressing the pads of the fingers together inside the palms.
Relax the forearms and elbows softly down and hold the clasped hands in front of the chest,
Creating a heart shape with the hands.
This mudra opens the heart center and helps connect you with the underlying emotions within the heart.
Feel the breath gently directed into the chest,
Which will encourage your deepest wish for self-transformation to arise from the heart space.
Bring to mind the current challenges you are facing,
Without dwelling on the details.
Recognize that all challenges are opportunities for personal growth and healing.
Perhaps your current challenges have already set the stage for transformation in your life.
Continue to visualize this challenging situation and hold it within the space of the heart,
Releasing any feelings of judgment or blame if they arise.
Next,
Place the palms together at the heart.
Keep the thumbs and little fingers together and extend the palms and other fingers away from each other to create an open flower shape.
This is Padma or Lotus Mudra.
It helps to elevate the heart energy and integrate both the heart and the mind.
Allow receptivity to blossom within your heart as you begin to visualize the best possible outcome for the challenges you are facing.
If any thoughts of doubt begin to arise,
Redirect the mind towards receptivity and the positive resolution of your current situation.
Allow your heart and mind to visualize the positive outcome clearly.
Whatever steps need to be taken,
Imagine yourself taking them with self-confidence and clarity.
Imagine yourself bringing this outcome into reality and take a few more breaths to increase your receptivity to this positive resolution.
Next,
Clasp the hands together and open the palms towards the heart.
Relax the forearms so that the hands tilt upwards until the index fingers just cross one another,
Creating a peak,
And the thumbs are oriented vertically.
Hold the open palms a few inches in front of the heart center.
This is Vajra Pradhamma Mudra,
The Mudra of unshakable confidence and trust in the self.
As you begin to feel the effects of this gesture,
Trust that you have the strength,
Courage,
And ability to bring the imagined positive outcome into reality.
Be confident that you can create your own reality based on your visualization.
Allow a sankalpa to coalesce into a short,
Simple statement phrased in the present tense,
I am,
I can,
I will.
State it aloud three times with full awareness,
Then state it again silently three times.
Trust that your sankalpa will manifest with patience and repetition and use this intention whenever you practice yoga nidra.
Take a few more breaths to firmly implant this heartfelt wish into your consciousness.
Then place the palms together over your heart,
Bowing the head and repeating the word Namaste.
