A few years ago, I taught Yoga Nidra weekly — a Tantric meditation practice developed by Swami Satyananda Saraswati. The aim was simple: to relax consciously.

Relaxing consciously is different from lying on the sofa scrolling Netflix or having a glass of wine in hand. Yoga Nidra takes you into an active state of dynamic sleep, a space between waking and sleeping where body, mind, and emotions can relax deeply. In this state, the subconscious naturally becomes more accessible. Your awareness remains present, but your usual mental noise quiets down. This heightened receptivity creates a unique opportunity: patterns, habits and intentions can be observed, understood and gently influenced.

It is in this context that Sankalpa finds its place. A Sankalpa is not necessarily a “heartfelt feeling”, although it might come from there once you get beyond all the layers. It isn’t a sudden surge of inspiration either.
It is a clear, conscious intention, a statement of direction that gives your thoughts and actions a subtle but steady orientation. It can support transformation — especially in areas of life that are hard to change in the midst of daily routines — by gently guiding both conscious choices and subconscious habits. Sankalpa might guide you to becoming the person you are deep down, the one you are supposed to be and that touches upon your Dharma.

For women living cross-culturally, this can be particularly meaningful. Moving between places, cultures and expectations often scatters your sense of direction and who you are. A Sankalpa helps you return inward, to a place of clarity and alignment, no matter where you are.

Many of us move through life unconsciously, repeating habits and patterns that no longer serve us. In order to live your authentic way you have to turn inwards to examine what is influencing your decisions, your beliefs. This is important in understanding yourself and that’s where a Sankalpa is highly beneficial.

The power of a Sankalpa lies in its repetition. By stating it during Yoga Nidra, meditation or quiet reflection, you plant a seed in your mind that gradually shapes behavior, focus and perception. Over time, this repetition strengthens the intention and integrates it into your day-to-day awareness.

If there are certain habits, patterns or thoughts you want to overcome – like quitting smoking, cultivating patience, getting rid of anxiety or finding your grounding after transition – a Sankalpa can help. You can either address the underlying reason behind a behavior or focus on the positive outcome that will arise when the behavior changes. For instance, if you want to ground again, you could either explore where did you loose the sensation of grounding or focus on the practical benefits of it: relaxing your body, feeling energy moving through you, steadier focus or more ease in daily life.

A Sankalpa is personal and neutral. There’s no need to judge it, or yourself, based on whether it “feels pure” or “comes from the heart.” The focus is on clarity, practicality and conscious alignment. It’s about creating a subtle but steady guide for your mind and body.

In practice, a Sankalpa works best in a body-up, brain-down regulation state, where the body is deeply relaxed but awareness remains present. This allows your mind to absorb the intention at a deeper level, helping you align your actions and thoughts with your inner being.

How to Formulate a Practical Sankalpa

Keep it clear and specific
Use present tense, positive phrasing, and focus on what you want to develop, change or integrate.
Example: “I am practicing patience in challenging situations.” or “I’m a complete, wise and beautiful woman in full confidence.”

Focus on direction, not perfection
Your Sankalpa doesn’t have to be perfect or permanent. After a while I sometimes add a few words to my Sankalpa when I notice that a change has started, but it’s not yet as complete as I feel it could. So it’s a gentle orientation toward growth while repeating your Sankalpa over a longer period of time.

Repeat and integrate
State your Sankalpa during Yoga Nidra, meditation, or even quietly throughout the day. Repetition helps it embed subtly into your subconscious.

Observe without expectation
Notice small shifts in thoughts, reactions or habits. Transformation rarely happens instantly; Sankalpa works gradually and subtly but in a state of relaxation.

A Gentle Exercise

You can try this today:

  • Sit or lie down in a comfortable position.
  • Take a few slow, conscious breathswith Uyaji allowing your body to relax while your awareness remains present. If your mind keeps racing or your body remains tensed, you can do two or three asanas (yoga exercises) to stimulate that release.
  • Ask yourself: “If there is something about me that I would like to change or improve, what would it be?”
  • Formulate a simple statement, clear and positive. Write it down if it helps.
  • Repeat it quietly to yourself a few times, letting it settle rather than forcing it.
  • Notice how it feelsand create the intention to start using this Sankalpa.
  • Take the first few minutes when you wake up in the morning to repeat your Sankalpa while lying in bed, especially if you won’t do a (short) yoga practice.

A Sankalpa doesn’t promise immediate transformation or pure emotions. What it does offer is clarity, guidance, and a subtle shift in the way your mind and body respond to life. Over time, this quiet, repeated intention becomes a supportive presence, helping you move in the direction you consciously choose.

Sources and Inspiration:

Swami Satyananda Saraswati (2013), Yoga Nidra.
Websites:
https://www.mdpi.com/2227-9032/13/16/1957
https://yogainternational.com/article/view/how-to-create-a-sankalpa/