As we begin the new year, many of us reflect on resolutions and aspirations. In yoga, the equivalent of resolutions is sankalpa, which means "focused intention." This stands in contrast to vikalpa, meaning "divided intention."
Without setting clear intentions, we’re often pulled in multiple directions, leaving us feeling scattered and overwhelmed. A sankalpa, however, is not just a one-time resolution—it’s a daily practice of aligning with your purpose and values. Personally, I like to set my sankalpa right after waking up, even before coffee, to frame my day with perspective and clarity.
Here’s a traditional yoga meditation for Sankalpa, and creating intention:
Sankalpa Meditation (6-10 minutes)
Begin your meditation by focusing on gratitude. Take a moment to experience sincere appreciation for the many blessings in your life. This practice shifts the mind toward seeing things as they truly are, fostering joy in the present moment.
• Reflect on the big things, like family, friends, health, or opportunities.
• Notice the small things, like the cool air on your skin, the rhythm of your breath, or even the sound of rain.
Without gratitude, even extraordinary moments in life can go unnoticed. But when we take time to be thankful, we open our hearts to the richness of life as it is. Life itself is a profound gift, and we’re fortunate to have the senses and awareness to experience it.
Next, turn your attention to karma—our actions and their effects. This step involves both offering and asking for forgiveness.
• Offer forgiveness: Visualize someone who has caused you harm or pain. Imagine them standing before you. Take a deep breath and, with sincerity, say, “I forgive you.” Understand that forgiveness is not about excusing harm but about freeing yourself from the burden of resentment.
• Ask for forgiveness: Now, consider moments where you may have unknowingly or knowingly caused harm to someone. Visualize that person and mentally say, “I ask for your forgiveness.” This practice fosters humility and clears the emotional space for intention to take root.
Forgiveness is a gift we give to ourselves as much as to others. It allows us to move forward unburdened, with greater clarity and compassion.
3. Manifestation: Envision Your Dreams
With your heart open and your mind clear, turn to the final phase: manifestation.
• Ask yourself: What do I truly want? This could be a specific goal, a feeling, or a state of being.
• Visualize yourself fully achieving this intention. See yourself in that moment of success, accomplishment, or fulfillment. Feel the emotions that arise as if it has already happened.
By envisioning your dreams with sincerity and detail, you align your thoughts, emotions, and actions with your deepest intentions, creating the foundation for transformation.
This three-part meditation can be a daily practice to anchor your Sankalpa, strengthen your resolve, and guide your journey toward a more intentional life.
While we can’t control everything—like the weather or external circumstances—yoga reminds us to focus on what we can influence:
The attitude we bring to each moment.
The foods and substances we consume.
The movements and activities we engage in.
The thoughts and beliefs we nurture.By consistently exercising agency over these areas, we align our lives with our values and create momentum for positive change. These small, intentional victories build the foundation for a life lived with purpose and clarity.
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