A Sankalpa is an intention we set during Yoga Nidra to bring about positive changes in our lives.
It's a short present tense affirmation such as I am awakened,
I am healthy,
I accept myself as I am.
In this journey we will tap into your heart's true desire.
Avoid trying to decide or mentally force your Sankalpa.
It won't carry the same strength.
A Sankalpa should arise naturally from the heart.
Let your mind relax and allow the voice of your heart to emerge.
Getting ready to discover your Sankalpa While you can practice in any posture,
Lying flat on your back is ideal for longer sessions.
Ensure your head,
Neck and shoulders are aligned.
Place your arms by your sides with palms facing up.
And position your legs straight with your feet slightly apart.
Notice yourself settling in.
Let go of anything that has happened before this moment.
Embrace any thoughts of what may come after this practice.
Focus all your attention on this experience.
First I will guide you in relaxing your body.
Take a few deep breaths.
Allow yourself to feel fully supported,
So you can completely relax.
Now gently direct your awareness through your body.
Begin by bringing your attention to the crown of your head.
Be aware of the scalp and the tissues beneath.
Be aware of the bone of the scalp at the crown of your head.
Bone of your forehead.
Bone between your eyebrows.
Bones surrounding your eyes.
And the cheekbones,
Jaw joint,
Tip of the chin.
Then come back up to the crown of the head.
Let your awareness travel down the back of the scalp to the base.
And move to the top of your spine.
Move down through the vertebra of your neck to your upper back of your middle back.
Then lower back to the sacrum and down to the tailbone.
Feel awareness inside the tailbone.
Awareness moves from the inside of the tailbone,
Up through the sacrum,
Through the center of the spine,
Up through the lower spine,
Middle spine,
Upper spine,
To the top of the neck.
Continue again down,
Over to the right shoulder joint,
Right upper arm bone,
Elbow joint,
Bones of the lower arm,
Wrist joint,
Bones of the right thumb,
Index finger,
Middle finger,
Ring finger and little finger.
Retrace your awareness to the wrist,
Lower arm bones,
Elbow joint,
Upper arm bone,
Return to the shoulder joint,
Right collarbone,
Left collarbone,
Left shoulder joint,
Left upper arm bone,
Elbow joint,
Bones of the lower arm,
Wrist joint,
Bones of the left thumb,
Index finger,
Middle finger,
Ring finger and little finger.
Retrace your awareness back to the wrist,
Bones of the lower arm,
Elbow joint,
Upper arm bone,
Back to the shoulder joint,
Left collarbone,
Back of the neck,
Top of the spine at the base of the skull.
Move down through the vertebra of your neck to your upper back.
Be aware of your shoulder blades and the ribs curving out from the spine to the front of your body.
Bring your awareness back to the spine.
Moving down through the vertebra of your middle back,
Lower back to the sacrum and down to the tailbone.
Now let your awareness follow the pelvis to the right and left hip joints,
Upper leg bones,
Knee joints,
Bones of the lower legs,
Ankles,
Heels and the bones of the feet.
Awareness of your big toes,
Second toes,
Third toes,
Fourth toes,
Little toes.
Trace your awareness back up through the toes to the bones of the feet,
Up through the lower leg bones,
Knee joints,
Upper leg bones,
Through the pelvis,
Up to the heart center.
Now focus on your heart center.
Feel your heartbeat.
Notice how your chest moves with each breath.
Slowly begin to regulate your breathing,
Counting down from 5 as you breathe within your heart.
Imagine the air flowing in and out through your heart.
In 4,
3,
2,
1.
Breathe out 4,
3,
2,
1.
Continue breathing in this way through your heart for one more minute.
Now release everything and allow yourself to settle into stillness.
Deeply surrender to gravity.
There is nothing to think about.
This is not a thinking practice,
It's a practice of feeling.
Slowly feel.
Listen with your entire being,
Letting the words resonate with you energetically rather than mentally.
Release everything you believe you know.
Breathe in and visualize a golden glowing light arising at the heart center.
With each breath allow this beautiful glowing light to fill the heart center.
Clean this radiant light and let the heart space overflow with its brilliance.
Each breath brings more of this light into the heart center,
Filling it completely.
As the heart center overflows with glowing light,
Let it spill out,
Spreading to every part of your body.
This beautiful glowing light flows out in all directions,
To your arms,
Legs and beyond.
Now bring your awareness back to the heart center,
The epicenter of this radiant light.
Allow an image of a person,
Place or activity you love deeply to arise in this glowing light at the heart center.
Something or someone that fills you with life and joy.
Do not overthink it,
Let the image naturally arise in the heart center and absorb the positive feelings it brings.
Let these feelings fill you with joy,
Permeating every part of your being.
Experience absolute joy.
In this warm radiance of joy and light,
Ask yourself,
What do I truly desire?
What is my heart calling me toward?
There is no need to think,
Just feel.
If your mind intervenes,
Simply let it pass and allow your heart to speak freely.
Imagine yourself being or doing what your heart deeply desires.
What does it look like?
How does it sound?
How do you feel?
Try to see it as vividly as you can.
Now focus on the feeling it evokes.
How do you feel?
Put this feeling into a few simple present tense words as your sankalpa.
Finish the sentence I am or I have.
Check these words again,
Do they truly resonate with you?
Or is something still not quite right?
Repeat the words in your mind and notice the feeling they evoke.
Do they fully align with that space of joy and light?
If the words don't feel just right,
Adjust them until they do.
And if they do,
Rest in that beautiful feeling.
Repeat the sankalpa,
Ensuring it resonates fully and that the joy remains undiminished,
Perhaps even growing.
Rest in the feeling of your sankalpa for a few moments.
Allow it to deeply sink in,
Permitting every part of your being.
Rest in the beautiful,
Joyful feeling of your sankalpa now.
Now bring your awareness back to your breath.
Notice the breath in your nostrils.
Feel the subtle movements in your body as you breathe.
Begin to gently wiggle your fingers and toes.
Stretch your body from head to toe when you are ready.
If you are lying down,
Slowly roll on your right side.
Take a few breaths here.
Recall your sankalpa if you have discovered one.
If not,
Know that you can return to it another time.
Carry your sankalpa with you throughout your day.
You can return to it at any moment.
Trusting that your sankalpa will manifest,
Feel it deeply.
Take a deep breath in and exhale.
When you are ready,
Gently open your eyes and carry your sankalpa with you as you return to the room and to your day.
