Yoga Nidra and Creating a Sankalpa
I completed my Yoga Nidra training last year and it’s been wonderful to share it with others since. If you’re not familiar with Yoga Nidra, I share some thoughts on it below . If you’re ready to jump ahead to create your Sankalpa, scroll down.
Yoga Nidra is often referred to as “yogic sleep” or ”yoga of sleep.” It is not a practice, although it is often referred to as such (even I refer to it as a practice sometimes), it’s actually a state of being. And to make things more confusing, contrary to the references above, the Nidra state of being is NOT about sleeping, but occupying the space BETWEEN wakefulness and sleep.
This in-between space we affectionally refer to as “the void. ” My teacher provided this etymological breakdown:
Ni: means “the void.”
The 2nd part of the word is derived from “dru” which means to draw forth.
So the word Nidra literally means to draw forth from the void. The void may sound scary, but it is the energy of the new moon, the wombspace, fertile soil for planting. It is the place of possibility and creation.
It is in this space that we’re able to connect with the seed of who we are, our inner most radiance, and draw that back from the void to integrate with our conscious mind and awakened state.
Obviously, we live in a very active/yang world. Yoga Nidra invites us into the non-doing, into rest and receiving which is so needed. Some studies have shown that 30 - 45 minutes of Nidra can provide similar benefits of 4-8 hours deep sleep. Of course, there is no substitute for real sleep!
Creating a Sankalpa
An essential component of Yoga Nidra is a Sankalpa. A Sankalpa is an intention and so much more. It is a personal heart felt vow or resolution. It is a commitment we go after with our whole heart. It can be described as a personal mantra embodying that which we want to bring into this life.
Some suggestions to create your Sankalpa:
Set aside some time for self reflection.
Let your awareness rest in your heart and notice the longing that is there.
Create a statement that is positive and in the present tense, because it is already happening.
If one doesn’t come right away, don’t worry. You can always start with an affirmation that feels right in the moment and adjust or build from there. Some simple starters:
“I am nourished.” “I am supported.” “I am loved beyond measure”
"I live as my truest, most authentic self.”
Our Sankalpa is something we keep for ourselves and to ourselves. Once you create a Sankalpa which feels right for you, you might work with it for a few weeks, a few months, a year, or maybe your whole life. It is not something we necessarily change from day-to-day.
As it relates to Yoga Nidra, we speak our Sankalpa while we’re in the theta and delta states. In these states we are most receptive and can more easily create change in ourselves. This is similar to hypnosis.
In addition to Yoga Nidra, I like to include my Sankalpa in my daily meditation. It has become my North Star. I hope you try it!