Quick Tips for Setting an Intention

At the start of many flows, you’ll hear your yoga guide utter some variation of “form a silent intention for your practice.” What does this mean, exactly? And what are you supposed to do? 

Intention-setting is a core element of yoga. It’s where its healing and transformative powers originate. Discover how to compose and use yours to deepen your connection with yourself, your desired path, and even those around you and the universe as a whole. 

What Is an Intention? 

Many people conflate “setting an intention” with a specific desire they wish to manifest. However, for purposes of setting in intention for your yoga practice, zoom out and adopt a more holistic and realistic lens. An intention, or sankalpa, as it is called in the yoga nidra tradition, is not exactly like writing a letter to Santa with your wish list attached. 

Rather, an intention or sankalpa in the yoga tradition is a connection between your soul and all that there is, has been and ever will be. It is a heartfelt cry from the depths of your being of who you are or most wish to be inside, a manifestation of “om” or “I am,” a remembrance of your self and your true nature. It’s communion with the Creator as you understand Them to be, an invitation, “I am here, made of the sacred stuff of the universe, ready and willing to receive my Divine lessons and purpose. 

Setting your intention is very much like opening a prayer in that aspect, and since no one knows all the languages Divinity speaks, your sankalpa transforms the work you do on the mat into an act of devotion, of reverence, much like attending a church service. Only, instead of connecting with the words of another human who may or may not have your best interest at heart, you listen to the still, silent voice arising from within. 

When you set a positive intention, youare manifesting in a way — but the changes you hope to bring don’t only affect your external world. It’s a team effort, and the connection between you and the universe, or the Divine, or that still, small voice inside, is what guides the transformation. 

That’s what gives your intention power. It’s aligning your will with the flow of the universe, inviting a greater holistic awareness of your objectives as you navigate daily life, facilitating choices that might just bring you closer to any goals you may have — without feeling like you’re sacrificing anything essential to who you are or exerting extraordinary effort. 

What Does a Well-Formed Intention Sound Like?

A well-formed intention is an affirmative statement, and if your brain is wired anything like mine, it must also contain a basis of truth. Saying, “I am the Queen of the Universe,” won’t result in a heavenly host descending from the clouds and handing you a scepter, along with the keys to the kingdom. 

However, if what you want to connect with is a sense of your own power, an intention of, “I am the Queen of My Universe, fully in charge of my energy and how I choose to direct it,” may facilitate improved feelings of strength and confidence. It might be the perfect intention to set when dealing with difficult, yet influential people, like your boss or in-laws, compels you to talk to your mat. It serves as a reminder, one you reinforce with every breath of your flow, that while you can’t control their behavior, you can control how you respond to it. 

As you can probably tell from reading my articles, I tend toward verbosity (sorry). While there’s no right or wrong length for an intention, it can be as short as one word. Despite writing about recovery, I am still very much in the process of mine. There’s a lot between childhood trauma and medical neglect, which even if unintentional, led to teen and adult trauma, addiction, and life-altering chronic illness. Accordingly, my primary objective for talking to my mat is simply to nurture my nervous system, and my simple, one-word intention is: Serenity. 

State your intention as if it is already happening, as if the energy you need already exists, it’s simply a matter of directing it. There’s no need to include “I wish that,” or “I hope that.” Form your intention as if it is already here, already reality. For example, “I am strong,” “I demonstrate integrity in all that I do,” “I maintain serenity in the face of life’s storms,” or, “I choose to respond mindfully instead of reacting impulsively.” 

21 Quick Examples of Setting an Intention to Inspire Your Practice 

1. I celebrate and honor my inner strength.

2. I ignite the light within me. 

3. I take joy in the small things.

4. I am grateful for the divine light within. 

5. I am open to receiving the wisdom of the Universe.

6. I treat all beings with love and respect — including myself. 

7. I live my truth and reflect integrity in all I do. 

8. I am as adaptable as water changing course. 

9. I trust in my own capabilities. 

10. I send loving-kindness to myself and all other souls. 

11. I direct my energy towards things that bring me peace. 

12. I choose to act with compassion over fear. 

13. I embrace challenges as opportunities for growth. 

14. I am grateful for my body. 

15. I give thanks for the power to quiet my mind. 

16. I invite healing to myself and all those who need it. 

17. I remain open to unexpected blessings from the universe. 

18. I seek the goodness in everyone I meet and in every circumstance. 

19. I believe in the power of transformation and welcome needed change into my life. 

20. I invite the spirit of play in my practice. 

21. I honor the perfection of this present moment. 

Of course, at Only in Sedona Yoga, we occasionally add the lead phrase “I talk to my mat” in front of our intentions. You’ll often hear me say, “I talk to my mat to invite the spirit of serenity into my life.” 

Setting an Intention for Your Yoga Practice 

Intention is what elevates your yoga session from a mere physical exercise to a full-on, mind-body-spirit communication with the universe and the divine within. It adds power to your practice and facilitates the transfer of the wisdom acquired on the mat into your daily life.

Have fun setting your unique intentions. Please feel free to share any that speak deeply to you in the comments.