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intention

An online immersion for 27 days of practice

 
 

Welcome to Intention!

First off, thank you for saying yes to this journey. This online immersion will help you create intentions for three main aspects of your life in this moment: your soul, your path, and your relationships. You can revisit this practice any time you are setting a new intention. Whether you switch jobs, or start a new relationship, or just need a reset, these practices are applicable. You can come back to your Soul Sankalpa any time you feel out of alignment, like a spiritual chiropractic adjustment!

On a subtle level, I’ve weaved in a journey through the koshas, the five “sheaths” (body, energy, mind, intellect, bliss). We will use the practices of meditation, journaling, and relaxation to penetrate these layers and plant our intentions deep into being. Combined with healing binaural tones, these practices create different states in the brain, giving us access to the subconscious and an opportunity to form new neural patterning. As a result, your intentions will be stemming from the deepest part of your being, and will be in alignment with the desires of your soul.

This immersion is designed for 27 days of practice. Over the course of this time, you may find that some days you do more, some you will do less. See if you can allow the practice to come from love and self-care, rather than fear or stress if you miss one. This is not a to-do list. Even just sitting with one of the meditations, free writes, or relaxing for ten minutes, is a beautiful practice! Ideally, these practices become an easeful and consistent part of your routine. I hope you continue to reap the benefits of Intention long after this cycle and see how these intentions influence other areas of your life.

My deepest intention is for you to experience joy, personal growth, and authentic power. Please feel free to connect with me if you have any questions.

Kat

 
 

What is my Sankalpa?

A sankalpa is a short, positive intention. In general, a sankalpa differs from a goal or resolution in that it is open-ended and not always with a singular, tangible accomplishment. It is an energetic thread that infuses your life with meaning and purpose. With sankalpa, we don’t answer the question “what do I need?”, we ask “what can I give?”. For many of us, goals and resolutions come from the ego. In the art of sankalpa, we use meditation and relaxation practices to bring our minds into a state of ease and openness. It is from our “atman” (soul/highest self) that we recognize and realize our intentions.

soul sankalpa

Your Soul Sankalpa is linked to your life’s purpose, it should make your heart sing! It is related to your dharma, your true nature. It is the feeling of joy and freedom often associated with childhood. Your Soul Sankalpa is what you were put on the planet to embody. When we step into this power, we are of the greatest benefit to ourselves and others.

Examples: “I am dedicated to being of service to others”, “I create art that evolves the collective consciousness”, “I am a bridge for bringing communities together”.

Path Sankalpa

Your Path is how you put your Soul Sankalpa into action. More specifically, it is how you embody your life’s intention through your work. For example, if your Soul Sankalpa is “I am dedicated to being of service to others”, that could manifest in your being a doctor, a teacher, or a parent. Your Path Sankalpa is therefore more specific, it might be about your current job, a change within your current position, or setting intentions for a new path.

Examples: “I only take on jobs that respect my current rate”, “I put honesty first with my clients”, “I make space for relaxation in my work day”.

Relationship Sankalpa

While your Soul and Path focus on the self, your Relationship Sankalpa is an intention for how you connect with others. In this immersion, you will choose one relationship to work with. Our relationships give us a clear mirror in which to view ourselves and to uncover our deepest patterns. If you would like to form a new relationships (romantic or otherwise), this intention will be helpful as well.

Examples: “I am committed to leading by example in my family”, “I only say yes to romantic partners who deeply respect me”, “I set clear and compassionate boundaries with my children”.

At the end of each section, you will formulate your sankalpa and then go through the checklist below.

 
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sankalpa checklist

i. Is my sankalpa concise and clear? Take out any extraneous wording.

ii. Is it worded in a way that I feel empowered? (i.e. taking responsibility for my actions, an “I” or “my” statement).

iii. Does it light up my body when I say it out loud?

iv. Is it for the benefit of myself and all beings?

v. List 3 actions that bring you closer to this Sankalpa (completable within a time frame up to 3 months). Unlike your Sankapla, these actionable steps should have a clear beginning and end. Examples: I will take a solo road trip to the desert. I will have coffee with 5 career inspirations. I will spend 10 minutes having tea with my partner each morning.

 

Once your sankalpa is clear, write it down and begin to use it at the beginning and end of your meditation and Yoga Nidra practice like a mantra. Mentally repeat each sankalpa before and after your practice.

 
 
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Easeful Meditation

10 minutes

Make space. Create your temple space for your practice. This is a space you can return to for your practice. Let it be free from clutter and distractions. Set up a little altar with some beautiful flowers, sacred objects, and incense. Find a time when you will not be disturbed and turn off your phone. Create a comfortable space to sit or lie down.

Do the Easeful Meditation below. Alternatively, you may also set a timer for 10 minutes, and use one of the tracks from the meditation playlist below. This healing music is specifically designed to bring the brain waves into a meditative state. This Easeful Meditation is perfect for all levels of experience and includes binaural solfeggio tones to further relax the mind.

Follow this practice with one of the Free Writes.

 

When sitting, it's helpful to use a meditation cushion and have something soft under your knees and ankles. You can also use a chair. Sit with a straight spine and rest your hands in your lap or on your legs.

 
 

Free Write

7 minutes

The Free Writes below are structured prompts that are especially beneficial post-meditation. These prompts are divided into three sections — Soul, Path, and Relationships. They are intended to be done in order. At the end of each section, you will formulate your sankalpa for that respective area.

 

Set a timer for 7 minutes. Try to write continuously without stopping, editing, or analyzing.

 
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Soul

Day 1. What am I the most passionate about in the world?

Day 2. What are my core values and beliefs (i.e. non-negotiable qualities)? List ten and detail what each one looks like to you.

Day 3. Were my natural gifts supported and encouraged when I was a child? What positive or negative messages did I receive (from parents, teachers, society, etc.) about these gifts? How do I want to express them in this lifetime?

Day 4. What fears do I have about sharing these gifts? Where do these fears show up in my life?

Day 5. What is weighing on my heart in this moment? If I were to die tomorrow, what has not yet been expressed or fulfilled in my life?

Day 6. Write down every single thing that makes you feel healthiest and joyous, (food, people, clothing, exercise, healing modalities, etc.) How many of these do I experience currently and how often? What would I like to make space for?

Day 7. If you could create your own personal archetype, what would that be? Describe in as much detail as possible. This is a vision of your most authentic and embodied self. How do they carry themselves in the world? What do they wear? What qualities do they embody? (e.g. The Conscious Warrior, Disciplined Creative, Relaxed Entrepreneur, Fierce Queen, Playful Crone)

Day 8. What are 3 limiting stories or behaviors that have been imprinted on myself that are obstacles to my growth? Where did I learn this growing up — was is something that was done to me or modeled for me?

(e.g. “I am always going to be a shy person", “I’m not a creative person”)

Day 9. Listen to the Sankalpa contemplation below.

What is my Soul Sankalpa? Refer to the Sankalpa Checklist.

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Path

Day 10. List every career path you’ve ever had (income generating, passions, “day jobs”, etc.). Where am I currently in my career?

Day 11. Make two columns for your career: “wants” and “needs”. First list “wants”, then list “needs” for your career in this moment. What needs are being/not being fulfilled? Are there some wants that you thought were needs and vice versa? Cross of anything that is not absolutely necessary.

Day 12. What was my relationship to money growing up? What is it currently? What do I envision for my main source of income (where it comes from & how much).

Day 13. What is my dream path? Be specific — income, location, space, hours, type of work, screen time, etc. Pare it down to 5 priorities.

Day 14. What fears do I have about this path? What are 3 ways I can actively confront those fears? (e.g. fear of speaking -> start a vlog)

Day 15. What can I shift or eliminate from my current work schedule that does not bring me joy, health, and happiness?

Day 16. Who do I know who has a similar job or path? List 3 well-known people who embody this path. Then, list 3 people you can reach out to and grab coffee with this month to pick their brain. Better yet, shadow them at work.

Day 17. What are 3 limiting stories or behaviors that have been imprinted on myself that affect my career/relationship to money? Where did I learn this growing up — was is something that was done to me or modeled for me?

(e.g. “I’m always going to feel behind", “I am not qualified enough for xyz”)

Day 18. Listen to the Sankalpa contemplation below.

What is my Path Sankalpa? Refer to the Sankalpa Checklist.

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Relationships

Choose one challenging relationship to work with for this section (familial / friendship / romantic / creative / business)

Day 19. What are the five most important core qualities of a (familial / friendship / romantic / creative / business) relationship for me in this moment? If I could make a list of five relationship ‘agreements’ (i.e. non-negotiable qualities), what would they be?

Day 20. What can I forgive this person for today? Start with “I forgive you for…”

Day 21. What are 3 triggers I have in this relationship?

Day 22. How do I tend to respond when I am triggered? (Do I feel like running? Do I immediately blame myself or the other person? Do I need resolution right away? Do I feel like a victim? Be honest.) What is the predominant emotion (anger, fear, rejection/clinging, self-criticism, etc.) that manifests?

Day 23. What types of similar relationships do I seem to attract? Is there a specific dynamic pattern that’s repeated in other relationships? Where did I learn this pattern in my upbringing?

Day 24. What are 3 clear boundaries I can make in this relationship?

Day 25. What are 3 things I can do to nourish this relationship?

Day 26. How was I shown (or not shown) love in my upbringing? What is my current expression of love in my relationships? (Most likely, it is similar or reactionary to the first question, explore where it is the same or different).

Day 27. Listen to the Sankalpa contemplation below.

What is my Relationship Sankalpa? Refer to the Sankalpa Checklist.

 

Relaxation

20 - 6o minutes

One of my teachers says, “relaxation is a need.” Our bodies and minds do so much for us, but how many of us actually give ourselves the time and space to truly relax? Many of us do not know how to relax without negative side effects: we relax by drinking, smoking, overeating, watching TV, or scrolling through social media. If we are used to being overstimulated, we might try to “relax” by maxing out our nervous system until we are completely burnt out. Relaxation should be what the yogis call sattwic, in the mode of goodness. A good marker if something is truly relaxing, is that you feel as if your batteries have been charged after. There should be no goal to meet in relaxation. So what are options that truly relax the body, mind and nervous system?

Gentle walking, going to a hot spring, having tea, taking a bath, spending time with a conscious friend, lying in nature. This time is for widening our lens of perception and receiving. Turn off your phone for an hour a day and take a walk at sunset, do simple things to reconnect you to the great cosmic mystery we are living in.

Yoga Nidra & Sankalpa

Doing the practice of Yoga Nidra (“psychic sleeping”) and sankalpa are very powerful. In Yoga Nidra, the brain waves enter the theta state, which gives us access to the subconscious mind. This is a space of deep healing where we can rewire the brain by creating new neural pathways. Essentially, Yoga Nidra allows you to embed your intentions in your subconscious mind.

In the Bliss Body recording of Yoga Nidra, we have mixed in 432hz tones, solfeggios, and crystal bowls to bring the brain waves into the theta state. Please enjoy the Yoga Nidra meditation below as part of your practice.

 

The systematic passage of awareness through the brain during yoga nidra is inseparable from the flow of both nervous and pranic energy. As well as clearing old pathways, every time one practices yoga nidra this energy flow forges new connections between brain circuits, and lights up the dark, inactive areas of the brain. Yoga nidra is thus a tool for both physical and spiritual evolution, withdrawing our consciousness from its preoccupation with the outer world and bringing many unconscious functions into the light of conscious control. Yogis have long maintained that the process of self realization is one in which the brain is inundated with subtle energy - sahasrara chakra deluged with kundalini shakti. Yoga nidra is one of the most potent means evolved from tantra for the 'rewiring' of the brain that is the prerequisite of this ultimate enlightenment.

Swami Muktananda Saraswati

 
 

Continue your practice

 
  • Come to your practice space daily.

  • Do your meditation practice (use the guided meditations, listen to one of the playlists, or simply sit in silence).

  • Set a timer and free write, revisit one of the prompts, or start with “what is my intention for today?”

  • Revisit an entire section if you are setting a new intention.

 
 

Meditations

 

enjoy this playlist during your meditation and relaxation.

enjoy this playlist during your free writes.

Listen on YouTube here and here.

Listen on YouTube here and here.

 
 

dedication

 

The results of our practice are only as vast as our intention. Take time after each practice to send your energy and efforts out into the world by reciting the following:

I dedicate any merit I've gained through this practice to the benefit of all sentient beings. May all beings everywhere, including myself, be happy and free from suffering. ॐ 

 
 

Questions? Please contact here.