Set a calm intention (sankalpa)
Hold a brief, positive intention during the relaxed state, then let it go.
Why it works
Yoga nidra traditionally includes a short intention ("sankalpa") repeated in the relaxed state. The plausible mechanism is values-based self-talk combined with state-dependent rehearsal: practicing a calm, affirming framing while deeply relaxed may make it feel more accessible later. This is a soft, optional layer, not the core of the practice.
How to do it
- Choose a short, present-tense, positive phrasing tied to a value, not a wish.
- Bring it to mind briefly during the deep-rest state, then release it.
- Keep it the same over time rather than rewriting it each session.
Evidence
Self-affirmation research shows values-based affirmation can buffer stress, but positive self-statements can backfire for people with low self-esteem. The sankalpa variant specifically is essentially unstudied. (anecdotal)
Generic "I am amazing" phrasing can worsen mood for some; values-anchored wording is safer, and the relaxation itself is the part with real support.
Sources
- Wood, Perunovic & Lee (2009), positive self-statements can backfire for low self-esteem, Psychological Science
Common mistake
Turning the intention into a striving affirmation you grip hard — defeating the relaxed, allowing state the practice depends on.
Practice this with IX Coach
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More practices for Yoga Nidra & NSDR for Recovery
- Guided body scan into deep rest
Follow attention slowly through the body to drop into a relaxed, conscious state.
- NSDR for daytime recovery
Use a short non-sleep deep rest session to recharge without napping.
- Yoga nidra as a wind-down
Use a yoga nidra session to transition from a busy mind into sleep.
- Settle the body with slow breath and stillness
Pair physical stillness with a slow, extended exhale to deepen the rest.
- Make deep rest a regular practice
Schedule short rest sessions consistently rather than only in crisis.