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

1. Choose a short, present-tense, positive phrasing tied to a value, not a wish.
2. Bring it to mind briefly during the deep-rest state, then release it.
3. 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.