Blog 6

The Power of Sankalpa

Your secret weapon for transformation in Yoga Nidra (and life)

Ever wanted to stop or reverse unhealthy thought patterns or behaviours so you can live to your true potential?

How excited would you be if I told you, you already have the skills to achieve whatever you want to achieve within you?

Welcome to the power of the Sankalpa – your very own transformational tool that enables you to make lasting changes so you can live your life in line with your own deepest values.

In this blog we are going to explore the Sankalpa in detail, looking at what it is, why and how we set one and when and how to use it to its full effect.

Are you ready to make some changes? Let’s dive right in…

What is a Sankalpa?

Derived from the Sanskrit word ‘san’ (connection to highest truth) and ‘kalpa’ (vow or determination), the word 'Sankalpa' means 'intention', 'resolve' or 'vow'.

So much more than just a wish or a goal – a Sankalpa is a heartfelt desire that reflects your highest truth and deepest values. It is a promise you make to yourself to connect and manifest who you are meant to be, aligning you with your inner purpose, allowing true transformation and spiritual growth.

Think of it as your North Star

– a guiding principle that helps direct your life in alignment with who you truly are and what you genuinely want to create.

Unlike a typical goal that focuses on external achievements, a sankalpa focuses on your inner state of being and how you want to show up in the world.

For example, instead of "I want to lose 10 pounds" (which is goal-focused), a Sankalpa might be "I am healthy and vibrant in my body" (which is being-focused).

Can you feel the difference?

Where did the Sankalpa come from?

The use of Sankalpas in yogic philosophy can be traced back to the ancient Indian texts like the Vedas and the Upanishads, which describe it as a powerful, creative, intention rooted in the highest truth.

Sankalpas were not historically used in yoga nidra practice until the 1980s, when they were introduced to the practice by Swami Satyanander, but they are here to stay, and for good reason.

Why do we set a Sankalpa?

Setting a Sankalpa is like programming your subconscious mind with positive, life-affirming intentions.

By sowing the seeds of change you can move away from old thought patterns and habits that no longer serve you, known as ‘Samskaras’, and move into the new you.

But why is this so powerful, especially during yoga nidra?

During yoga nidra, we enter that magical liminal space between waking and sleeping – the same state where our subconscious mind is most receptive to new programming. It's like having VIP access to the control room of your mind when the usual mental chatter and resistance are offline.

Your subconscious mind doesn't distinguish between what's real and what's imagined, so when you plant your Sankalpa during this deeply receptive state, it begins to work behind the scenes to channel your energies in a different way and make it your reality. Pretty amazing, right?

Is there some science behind this?

Absolutely! While ancient yogis understood the power of intention intuitively, modern neuroscience is backing up this wisdom with compelling research.

A recent 2025 study published in Healthcare journal[1] specifically examined yoga nidra and sankalpa practice, highlighting how it stimulates a hypnagogic state that facilitates cognitive restructuring processes that ‘positively influence body, mind and emotions, enhancing health and recovery’.

The study found that effective Sankalpas can ‘stop or reverse unhealthy thought patterns, resulting in greater mental health’.

It also stated that ‘it might also foster intrinsic motivation and enhance emotional intelligence by strengthening mental resilience’. 

This particular research focussed on the benefits to athletes, but, of course, you don’t have to be an athlete to feel the positive effects.

Rewiring your brain

We all have thought patterns and habits that we’d like to change, and the good news is our brains are not fixed. Studies on neuroplasticity show that our brains are constantly rewiring themselves based on our thoughts, beliefs, and repeated mental patterns. When we consistently focus on a positive intention, especially in a relaxed state, we literally create new neural pathways that support that reality and help us live according to our highest potential.

Research by Dr. Joe Dispenza has shown that when we combine clear intention with elevated emotion (like the peaceful, receptive state of yoga nidra), we can create measurable changes in our brain structure.

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 precisely why planting your Sankalpa during the deeply receptive state of yoga nidra is so powerful.

How Does a Sankalpa Help Your Yoga Nidra Practice and Beyond?

In your yoga nidra practice, a Sankalpa serves as an anchor and a purpose. It gives your session direction and meaning, helping you move beyond just relaxation into active transformation. Each time you return to your Sankalpa during practice, you are strengthening that neural pathway and deepening your commitment to positive change.

But the magic doesn't stop when your practice ends. A well-crafted Sankalpa becomes a compass for daily decision-making. When faced with choices throughout your day, you can ask yourself, "Does this align with my Sankalpa?" It helps you stay true to your authentic self and make choices that support your highest good.

Sankalpas help you stay true to your authentic self and make choices that support your highest good.

Many of my students at Revival Nidra report that working with Sankalpas has helped them break old patterns, develop healthier habits, improve relationships, and feel more aligned with their life’s purpose. It's like having a personal transformation coach working 24/7 in your subconscious mind.

How to Set Your Sankalpa:

A Step-by-Step Guide

Creating an effective Sankalpa is both an art and a science. Here's how to craft one that will serve you powerfully:

Step 1: Connect with Your Heart

Sit quietly and place your hand on your heart. Take a few deep breaths and ask yourself, "What do I most want to cultivate in my life right now?" Listen with your whole being, not just your thinking mind. What feels most important for your growth and happiness?

Step 2: Focus on Being, Not Doing

Remember, a Sankalpa is about who you want to be, not what you want to do or have. Instead of "I want to find a new job," try "I am confident and aligned in my career." The external changes will follow naturally from the internal shift.

Step 3: Use Present Tense and Positive Language

Craft your Sankalpa as if it's already true. Use "I am" rather than "I will be" or "I want to be." Also, focus on what you want rather than what you don't want. Instead of "I am not anxious," use "I am calm and peaceful".

Step 4: Keep It Simple and Heartfelt

Your Sankalpa should be short enough to remember easily and feel authentic to you. It should create a warm feeling in your body when you say it. If it feels forced or creates tension, it's not the right one yet.

Step 5: Test It Out

Say your potential Sankalpa out loud several times. Does it resonate? Does it feel expansive rather than limiting? Can you imagine yourself already embodying this quality? If yes, you've found your sankalpa!

Step 6: Stay Consistent

Once you've chosen your Sankalpa, stick with it for at least several weeks or even months. Consistency is key to creating lasting change. You'll know it's time to evolve your Sankalpa when the current one feels completely integrated into your being.

Examples of Powerful Sankalpas

Here are some examples to inspire your own Sankalpa creation:

For Self-Confidence:

· "I am worthy and enough exactly as I am."

· "I trust myself and my inner wisdom."

· "I express myself with confidence and authenticity."

For Health and Vitality:

· "I am vibrant and full of life energy."

· "My body is strong, healthy, and resilient."

· "I nourish myself with love and kindness."

For Peace and Calm:

· "I am peaceful and centred in all situations."

· "I respond to life with wisdom and grace."

· "I am grounded in the present moment."

For Relationships:

· "I give and receive love freely and openly."

· "I attract healthy, supportive relationships."

· "I communicate with compassion and clarity."

For Purpose and Creativity:

· "I am aligned with my highest purpose."

· "Creative inspiration flows through me effortlessly."

· "I trust the unfolding of my unique path."

Remember, these are just examples. Your Sankalpa should feel personally meaningful and authentic to your current life situation and aspirations.

When and how to use your Sankalpa

During Yoga Nidra practice

Yoga nidra lends itself really well to use of a Sankalpa and it can be a good opportunity to work on changing negative thought patterns, limiting beliefs and breaking habits.

Your Sankalpa is typically repeated at the beginning and end of your yoga nidra session, when you're in that receptive state between waking and sleeping. At Revival Nidra, we guide students to connect with their Sankalpa early in the practice and then return to it at the end, allowing it to seal into the subconscious mind.

Some practitioners also like to gently return to their Sankalpa during the practice if their mind wanders, using it as an anchor point.

In daily life

Your Sankalpa can become a powerful tool for everyday transformation. For example:

· Morning Intention: Repeat your Sankalpa when you wake up to set the tone for your day.

· Decision-making: Use it as a filter for choices – does this action align with my Sankalpa?

· Challenging Moments: Return to your Sankalpa during stress or difficulty as a reminder of who you're becoming.

· Evening Reflection: Before sleep, reflect on how you embodied your Sankalpa during the day.

During other practices

You can also work with your Sankalpa during other meditative practices, gentle yoga, or any time you're in a relaxed, receptive state.

Making your Sankalpa work for you

Remember, a Sankalpa isn't about forcing change or being hard on yourself. It's about gently aligning with your highest potential and allowing transformation to unfold naturally. I would suggest working with a few different types of Sankalpa and see what works for you.

Be patient with the process – some shifts happen quickly, while others take time to manifest.

If you find your current Sankalpa no longer resonates, or if you feel you've integrated its energy into your life, it may be time to evolve it. Trust your intuition about when to make changes.

The most important thing is to choose a Sankalpa that genuinely inspires you and feels true to your heart. When you work with intention from this authentic place, combined with the powerful receptive state of yoga nidra, you're setting the stage for beautiful transformation.

Ready to experience the power of Sankalpa?

Working with Sankalpas in yoga nidra practice is truly magical – it's like having a direct line to your subconscious mind for positive change. If you are curious to experience this for yourself, I'd love to guide you through the process.

At Revival Nidra, we spend time at the beginning of our sessions helping you connect with your authentic Sankalpa before diving into the practice. Many students find this guidance invaluable for creating intentions that truly serve their transformation.

Check out my events page to see upcoming sessions, or if you're already working with Sankalpas and have experienced their power, I'd love to hear about your journey. Every transformation story inspires me and reminds me why this practice is so close to my heart.

Your Sankalpa is waiting to be discovered – and your transformed life is waiting to unfold.

Enjoy!

[1] Unlocking the Power of Sankalpa in Yoga Nidra Practice: Cognitive Restructuring Processes and Suggestions for Athletes' Health Selenia di Fronso