This is what's behind the "wish" practice from Yoga Nidra

You may have heard the word Sankalpa more than once, especially in connection with your yoga practice. But what is behind it? The term has several meanings: the most common translations are "wish," "will," "intention," "desire," "resolve," and "decision."

Although Sankalpa is now often used as a guiding principle in a wide variety of yoga classes, the practice of anchoring one's own resolutions is mainly used in Yoga Nidra (yoga healing sleep, a guided meditation technique). There, Sankalpa is compared to a seed placed in good, fertile soil. The inner repetition of Sankalpa is like watering the seed and nurturing the plant so that it can grow and flourish.

Why focus on a Sankalpa in Yoga Nidra?

In the practice of Yoga Nidra, we can experience a state in which we are connected to our innermost essence. These are moments of stillness and silence when the unconscious mind is particularly receptive and ready to receive an autosuggestion. Sankalpa is an autosuggestion that we impress upon ourselves. It is a self-formulated resolution that points the mind in a direction in which it can develop. For it to work, this resolution must authentically resonate with our inner and outer selves. That's why finding a Sankalpa is a process that can take weeks and sometimes even months.

Finding your individual Sankalpa: A long process

Sankalpa finding often takes place in secret and is aimed more at inner growth than fulfilling material desires. In the search, ideas of the "desired state" can help us: a sick person wishes to be healthy, a stressed person longs for more tranquility, someone who struggles a lot in everyday life wants more ease,... The list can be continued endlessly.

A Sankalpa is essentially the answer to the question "What is really important to me in life?" or "What do I want to achieve in life?". The answer to this question varies from person to person; therefore, a Sankalpa is something very personal—a trail that only you follow. When you are searching for your Sankalpa, do not put pressure on yourself. Take your time to sort out your answers. There may be so many wishes to be fulfilled in the beginning—all equally important—that you have to "sieve" them first.

You may find that you have a life issue on the one hand, and a smaller project on the other, for which you just need a development boost. Thus, a distinction is made between a life Sankalpa and a small Sankalpa.

A life sankalpa contains a major life theme that does not lose its relevance; you hold on to it throughout your life.

You can use a small Sankalpa for ongoing projects. What kind of support do I need right now to move forward? What quality could help me now for project XY? The important thing is that your Sankalpa is in conformity with your inner and outer lives, and then the mind is willing to realize your Sankalpa.

How do I formulate a Sankalpa?

Step 1:
Consider whether you are looking for a life Sankalpa or need support for a smaller project (e.g., starting your own business, developing a new product, changing jobs, moving, etc.).

Step 2:
Ask yourself where you want to go and why. What is especially important to you? Allow yourself enough time to find the answers to these questions. Try incorporating meditation, Yoga Nidra, and journaling into your life—all practices that make inner knowing transparent

Step 3:
Formulate your resolution into a short, positive sentence that begins with "I am." Then follow with a description of your desired state, just as if your wish had already come true. Three examples: "I am healthy." "I am full of zest for life." "I am enough." Try to find words that inspire you, make you feel intuitively good, and give you courage.

Step 4:
Now it's time to practice so that your Sankalpa can take effect. The best moments for anchoring your intention are those of deep contemplation. This state can be achieved through meditation or Yoga Nidra.

Step 5:
Once you have found a Sankalpa, stick with it for a few months to let it work and observe the changes in your life. After just three to four weeks of practice, the effect of the Sankalpa should become noticeable in your daily life and bear fruit.

Step 6:
It may be that an already-chosen Sankalpa needs to be changed. Therefore, it is extremely important to sharpen your perception of how the chosen practice is developing in your life. Is it still coherent? Has it come to pass as you wished? Do you feel rushed or stressed by your resolution? Then it's time to think about another Sankalpa.

A note:
You always keep a Sankalpa just for yourself. However, if you need help with the wording, you can talk to a trusted teacher.

Do I necessarily need a Sankalpa to move forward in my life?

No, definitely not.

In some traditions of Yoga Nidra, working with resolutions is an integral part of the practice. You can try it and let it work on you. That's how I did it, too. After a few months, though, I realized that my resolution was stressing me out rather than giving me the support I was hoping for. I felt restless in my daily life and had difficulty enjoying my free time. So I dropped my Sankalpa.

Upon further exploration of the topic in teaching and in my recent Yoga Nidra training, my feelings about Sankalpa have been confirmed: I no longer incorporate it into my practice. Because the thought of a Sankalpa constricts me. And I cannot reconcile this feeling with the idea of inner freedom that yoga practice in all its forms means to me. This is my personal experience over the years. In sharing this experience with you, I encourage you to always question whether working with a Sankalpa enriches your practice. Yoga Nidra unfolds its effects even without intentions or desires.