The Power of Intention and Meditation

A gentle guide to Sankalpa, stillness and self connection

In our busy modern lives, many of us are constantly thinking about what we should be doing next, what we need to fix, and who we should become. Meditation and intention offer something very different. They invite us to slow down, soften our focus, and return to what is already within us.

This is where the ancient practice of Sankalpa becomes so powerful.

What Is a Sankalpa?

In Western culture, we often set New Year’s resolutions. These are usually based on trying to change ourselves because we feel we are not enough in some way. We aim to become better, fitter, calmer or more successful, yet many of these resolutions quickly fade.

A Sankalpa is different. It is a positive, heartfelt intention that reflects the truth of who you already are beneath the noise of everyday life. It can be set at the beginning of your day, before a yoga practice, or before meditation. Rather than trying to fix yourself, a Sankalpa gently aligns you with your natural state of balance and wellbeing.

The word Kalpa means a sacred promise. San refers to truth or the highest good. A Sankalpa is therefore a meaningful commitment you make to yourself that can quietly guide your day, your year and your life.

The Two Types of Sankalpa

There are two main kinds of Sankalpa.

The first is an intention that affirms something already present within you, such as “I am at peace” or “I am healed.” These help you reconnect with qualities that already exist at a deeper level.

The second type focuses on something you wish to nurture or move towards. These intentions may support personal goals, growth or life changes and can be supported by smaller steps that feel realistic and achievable.

Choosing an Authentic Intention

An intention should feel honest, gentle and possible. If an intention feels false or uncomfortable, it may create tension in the body and resistance in the mind. In these moments, it helps to soften the wording.

For example, rather than “I am happy,” you might choose “I have the ability to feel happy” or “I welcome happiness.” This makes the intention more supportive and believable.

As you repeat your intention, notice how your body responds. A sense of ease suggests alignment, while tension suggests the wording may need adjustment.

Focus on What You Wish to Cultivate

Intentions are about what we want to grow, not what we want to avoid. Rather than focusing on what you do not want, choose words that reflect what you wish to nurture.

Instead of “I do not want to be stressed,” try “I am calm” or “I welcome ease.”

Intentions are most effective when stated in the present tense. This recognises that the qualities you seek already exist within you, even if they are not yet fully expressed.

Keep Your Intention Simple

Simple intentions are the most powerful. Long or complicated phrases can be difficult to remember and harder to stay focused on during practice.

Clear and gentle statements such as “I am calm” or “My body is healthy” are easier to return to and integrate into daily life.

Meditation and the Body

Sitting still for meditation is not always easy, especially for bodies shaped by busy modern lifestyles. This is where yoga and other mindful movement practices can be incredibly supportive.

Yoga postures were originally designed to prepare the body for meditation by releasing tension, strengthening posture and calming the nervous system. When movement is linked with slow, conscious breathing, the mind naturally becomes quieter and more focused.

The Science of Stillness

Modern research has shown that meditation supports both physical and emotional wellbeing. It is associated with lower stress levels, improved sleep, reduced blood pressure and a calmer resting heart rate.

Meditation is not a medical treatment, but it is a powerful complementary practice that supports the nervous system and overall health.

Creating a Regular Practice

A regular meditation practice gently draws awareness inward and allows us to listen to what the body and mind already know.

By setting aside time in a quiet space and practising daily or weekly, we reconnect with ourselves and allow intentions to grow naturally.

When intention setting is combined with yoga practice, it becomes anchored in the present moment and gently integrated into everyday life.

Thought Starters

What matters most to you?

What would you like to nurture in your life?

What feels ready to be released?

What makes you feel proud?

What words would you like to align with?

What are you grateful for?

Example Intentions

I am at peace

I am balanced

I am calm and patient

I am full of courage

I embrace change

I am healthy

I am full of love

Allow your intention to be something personal, meaningful and supportive. Your Sankalpa becomes a gentle thread that weaves through your practice and your life, guiding you back to your natural state of balance and calm.