Sankalpa: The Power of Intention

At the beginning of a yoga class, the teacher will often invite us to close our eyes, connect with our breath, and set a sankalpa or intention for our practice. This could be what we hope to gain from our practice or what we are trying to cultivate in our life. Though the act of setting a sankalpa takes only a moment, its influence extends far beyond the session, guiding our actions and mindset both on and off the mat. 

The Sanskrit word sankalpa translates to “intention, resolve, or vow” and is often expressed as a declarative statement that simply begins with “I am.” Depending on what you are trying to bring into your life, your sankalpa can be the same for every practice until you feel the need to change it. Or it can be different for every practice.

There are two types of sankalpa: a focused intention or a heartfelt desire. A focused intention serves as part of a broader goal, like a milestone one is hoping to reach. For example, maybe your focused intention is to be more mindful when you are spending time with your family. So your sankalpa might be “I am present.” By being in the moment during yoga practice, you strengthen the mental muscle required to carry that awareness into everyday life.

Heartfelt desire, on the other hand, emerges from a deeper place. The term is attributed to Dr. Richard Miller, developer of iRest Yoga Nidra, who explains that heartfelt desire “doesn’t come from the intellectual mind.” Instead, we have to listen to our deepest selves, “our heart of hearts,” to hear our innermost calling. Our heartfelt desire speaks to our Higher self, even our purpose in the Universe.(2)(8) One way to discover our heartfelt desire and develop a sankalpa is with the introspective practices of svadhyaya, like journaling or meditation. 

Part of living a yoga-inspired life is living with intention, to be mindful and purposeful with our words and actions. A compassionate-forward way of being isn’t easy. What is easy are feelings of frustration, anxiety, and confusion taking control. It’s easy to become overwhelmed in stressful situations and moments. Remaining calm and centered requires patience, understanding, and focus. Moving with an intention helps keep our energy focused with a purpose and be calm in moments of stress.

The Power of Positivity

Our intentions may originate in the mental and intellectual subtle bodies, yet they hold the power to reshape the physical brain by influencing thought patterns and behaviors. During our lifetime, the brain continuously adapts, forming neural pathways in response to both internal reflections and external experiences. This shaping and reshaping of the brain is called neuroplasticity. Some of those pathways may become deeper, ingrained patterns but they are not permanent. New pathways are always being forged. In this way, intention is a transformative force.(4) 

It is nearly impossible to set a goal or make a plan without first establishing an intention. An idea, when nurtured, grows into a purpose and evolves into action. Intentions foster an inner strength that directs energy toward higher aspirations, serving as both the compass and the path forward. By consciously setting an intention, we cultivate a mindset shift; redirecting our thoughts toward clarity and resilience, even in moments of negativity or uncertainty.

Cultivating a positive mindset is important, especially when life takes an unexpected turn. According to an article from John Hopkins Medicine, the combination of “hope and positivity help people make better health and life decisions and focus more on long-term goals.”(3) 

A 2010 review published in Clinical Practice & Epidemiology in Mental Health examined optimism’s relationship with mental health, physical well-being, coping strategies, quality of life, and risk perception. Despite certain limitations in the reviewed studies, the data revealed that individuals with “low levels of optimism or even pessimists” tended to experience a lower quality of life compared to optimists.

The researchers further concluded “optimists are significantly more successful than pessimists in aversive events and when important life-goals are impaired.” They advocated for optimism-based approaches in psychology and psychotherapy, suggesting that such principles should be integrated into treatments and prevention programs.(1)

Negative thoughts and feelings can trigger the sympathetic nervous system, activating the fight-flight-or-freeze response. This reaction can intensify existing challenges or create an illusion of danger that feels real. Left unchecked, negative thinking may fuel anxiety, amplifying worry and fear. Setting an intention offers a powerful tool for shifting focus and redirecting energy toward clarity and resilience instead of uncertainty.(7) 

Where Emotion Lands in the Body

Research demonstrates that our bodies are affected by emotions and feelings, which can affect our energy levels, headspace, and how we handle situations. In 2013, a team of researchers mapped human emotions using a computer-based, topographical self-report method and identified where emotions manifest in the body. They prompted emotional responses in 773 participants through words, short stories, movies, and facial expressions.

The study mapped 14 emotions—anger, fear, disgust, happiness, sadness, surprise, neutral, anxiety, love, depression, contempt, pride, shame, and envy—illustrating their locations in the body through warm and cool color gradients.

For instance, happiness radiates throughout the entire body, with vivid yellow concentrations in the head and chest. Love displays a similar warmth but is centered from the hips upward. Anger appears as orange and yellow hues, surging from the mid-chest and extending into the arms. Depression, in contrast, is depicted in deep blue tones, with darkened regions in the body’s core. Sadness and shame also show blue across the limbs, with a reddish-orange center trailing up to the head.(5)

Five years later, the same research group expanded their study, involving 1,026 participants and analyzing 9,821 brain-imaging studies. This led to the development of a two-dimensional map identifying five distinct clusters of subjective feelings: positive emotions, negative emotions, cognitive processes, somatic states and illnesses, and homeostatic states. The researchers mapped 100 subjective feelings across different areas of the body, all represented in warm tones.

Examples of positive emotion-based feelings include relaxation, touch, togetherness, success, happiness, and gratitude. Most of these emotions concentrate in the torso and head, with relaxation and touch extending throughout the body. In contrast, negative emotion-based feelings, such as guilt, despair, sadness, and anger, primarily manifest in the head and chest.(6)

Positive feelings tend to show up in the torso; from the hips, reaching up to the top of the head. While some negative feelings rest in the same area, they tend to begin mid-chest, heavy around the heart. Positive feelings can lessen heavy emotional weight and foster both mental and physical ease. Intention setting, like sankalpa, is a way to redirect our energy by guiding thoughts and emotions toward a more uplifting, aligned state.

Why A Sankalpa is in the Present Tense

A sankalpa is not a wish or a prayer. It is an intention, a resolve, a vow. Spoken in the present tense, it is a declaration. Each sankalpa carries the energy and determination to manifest meaningful action, alongside the wisdom needed to implement those actions.

The belief that “you already are who you need to be to fulfill your life’s purpose” is why sankalpa almost always begins with “I am.”(8) This thought process might be a little strange because our intention typically comes from a desire to evolve and grow. However, according to yogic philosophy, we are already the changed version of ourselves, waiting to be realized.

Regardless if it is a focused intention or heartfelt desire, listening to your innermost self is key to finding your sankalpa. The introspective practices of svadhyaya are a helpful tool to uncover a sankalpa.

Another reason we say our sankalpa in the present tense is so we can feel it in the body. Thinking to yourself, “I will be strong,” is a wish for a future you, unrealized. Shift that thought to “I am strong,” and you may notice your spine straightens, maybe your shoulders broaden, your chin lifts. Present tense gives us a sense of embodiment, makes it feel real. We not only remember our resolve with our mind but also have the memory in our bodies. 

Even though a traditional sankalpa is a simple statement in the present tense, “I am,” it can be more nuanced. If you are trying to cultivate inner strength but also want to have a soft heart, your sankalpa may be “I am strong and gentle.”

If you are struggling with balancing life’s responsibilities with enjoying time with family and friends, your sankalpa can reflect that; “I am focused when I need to be and I am at ease when I need to be.” The more you declare your intention, the easier it will be to step into your realized self. 

Concluding Thoughts 

Setting a sankalpa is a simple, yet powerful act. Regardless if the sankalpa is either a focused intention or goal or a heartfelt desire, the statement of “I am” is a declaration that embodies the future self as the realized self. A yogi-inspired life is greatly enhanced when it is led with intention. It offers clarity, gives direction, and helps us find our way if we ever get lost or distracted. 

The energy behind our intentions holds the power to shape and reshape our lives; even influencing our brain’s structure. Research suggests that emotional weight is often carried in the heart and head, affecting our mental and physical well-being. By consciously cultivating positive thoughts and feelings, we can ease that burden.

Listening to our innermost selves with introspective practices will bring forth our life’s purpose, our intention for being. A sankalpa isn’t something we imagine but instead, something inside of us waiting to be heard and realized.

Bibliography

1 - Conversano, Ciro, Alessandro Rotondo, Elena Lensi, Olivia Della Vista, Francesca Arpone, and Mario Antonio Reda. “Optimism and Its Impact on Mental and Physical Well-Being.” Clinical Practice & Epidemiology in Mental Health (2010).

2- iRest Institute. “Expanding our Understanding of Heartfelt Desire and its Important Purpose in our Lives.”

3 - John Hopkins Medicine. “The Power of Positive Thinking.”

4 - Marzola, Patricia, Thayza Melzer, Eloisa Pavesi, Joana Gil-Mohapel, and Patricia S. Brocardo. “Exploring the Role of Neuroplasticity in Development, Aging, and Neurodegeneration.” Brain Sciences 13, no. 12 (2023).

5 - Nummenmaa, Lauri, Riitta Hari, Jari K. Hietanen, and Enrico Glerean. “Bodily Maps of Emotions.” PNAS 111, no. 2 (2013): 646-651.

6 - Nummenmaa, Lauri, Riitta Hari, Jari K. Hietanen, and Enrico Glerean. “Maps of Subjective Feelings.” PNAS 115, no. 37 (2018): 9198-9203.

7 - University of Michigan Health, Michigan Medicine. “Anxiety: Stop Negative Thoughts.”

8 - Yoga International. “How to Create a Sankalpa.”

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