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  6. Relaxation Meditation 09

Session 9/10


Welcome back to your Relaxation using Yoga Nidra course. If you haven’t already settled in to your comfortable posture and closed your eyes, take the time to do that now.

Remember that this shouldn’t be a difficult position to lie in for the duration of your practice. It should be so comfortable that you can be completely at ease with the body. So comfortable that it might be possible, in some moments, for you to forget that the body is here at all.

Make any adjustments you need to reach that feeling of comfort.

And then start to come to the breath.


In these first few moments, sink into the feeling of reconnecting with the breath. The breath carries energy and directs energy; and when you pay attention, the breath can guide you on how your body is feeling; how your energy is working; and how stressed, or relaxed, you are.

Observe the natural rhythm of the breath, as it is right now.


Now, it’s time to start working with a Sankalpa. It’s a kind of personal vow, or a resolve, which you make for yourself and which you use during the deeply relaxed, meditative state brought about by Yoga Nidra.

When you come to the final practice in this course you’ll work very closely with your Sankalpa. In this practice, you’ll make use of this peaceful, comfortable space to create your Sankalpa.

A Sankalpa is an intention formed by the heart and the mind. It’s a statement that you create for yourself, and then carry with you and repeat to yourself to remind you of the path you’re on.

It’s personal to you.

In a moment, you’ll have time to draw on your heart and mind to create your own Sankalpa.

Phrase it as ‘I am becoming…’ something, rather than ‘I want to be’, or ‘I’ll try to be,’ or ‘I am’.

For example, it might be I am becoming calm and confident, rather than I want to be calm and confident.

Using the words ‘I am becoming’ takes the pressure off a little bit. It’s certain — you are certain that you are becoming that thing. But it’s also a reminder that the journey is never complete. You will work with your Sankalpa for the rest of your life, and it will ebb and flow.

Come to the breath, again.

And then bring the awareness to the centre of the ribcage. Starting at the bottom of the ribcage, allow the awareness to travel up through the centre and then out, across the chest.

And then take the awareness deeper inside the chest.

Become aware of the heart.

Can you feel it beating?


Now, gently, bring the awareness to the space between the eyebrows.

Perhaps, as you notice it, this space relaxes a little more — maybe it becomes a little wider.

Hold the awareness here. And then again, take it deeper.

Notice the place about 6 centimeters behind that space between the eyebrows; inside the head.

Keep refocusing the awareness here — just for a few moments.


And then allow your Sankalpa — your personal intention — to arise.

Don’t overthink it.

I am becoming…

 [Brief Pause]

I am becoming…

[Brief Pause]

It doesn’t have to be perfect. It doesn’t have to encompass everything that you want to be. It only needs to feel right, in this moment.

You don’t need to tell anyone else what your intention is, so there’s no need to feel self-conscious. Be honest with yourself about what it is that you’d like to change. About how you’d like to grow. About what you feel is holding you back, or preventing you from feeling whole and at ease in your life.

Take one more minute to develop your Sankalpa.

[Pause 1 min]

And then start to notice the breath again.

Don’t worry if you haven’t got it yet. If you’d like to take more time here, in this space, to settle on your intention, please do. There’s no rush.

Your practice is complete. Start to welcome deeper breaths into the body. Deeper inhales, and longer exhales.

Slowly start to move the fingers and the toes. There really is no rush.

And then stretch the arms overhead. Shifting the body from stillness to movement.

Blink your eyes open when you feel ready.

A Sankalpa is an intention formed by the heart and the mind. It’s a statement that you create for yourself, and then carry with you and repeat to yourself to remind you of the path you’re on.

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