Setting a Sankalpa: Moving Toward a Pain-Free Life with Intention

The Problem with Resolutions and Why They Fall Short

Photo by Ashley Inguanta on Unsplash

Every January, millions of people commit to resolutions: lose weight, quit smoking, exercise more. Yet how often do these resolutions stick? Gyms are packed in January but noticeably empty by March. Why? Because most resolutions are fuelled by dissatisfaction—by the belief that happiness and self-worth will come after achieving a goal.

This approach frequently backfires. When we set goals rooted in what we dislike about ourselves, we unconsciously operate from a place of self-criticism, even self-loathing. We fight our bodies, perceiving them as enemies. And fighting oneself is draining. Inevitably, we run out of willpower, give up, and feel defeated.

The cycle repeats, reinforcing the belief that we’re “not enough.”

The Power of Sankalpa: A Different Approach to Change

In yoga, there’s a concept called Sankalpa, which translates to “intention.” Unlike resolutions that focus on fixing perceived flaws, Sankalpa invites us to tune in, listen, and choose a direction aligned with our core values and needs.

Instead of setting a goal like “I will lose 10kg,” a Sankalpa might sound like: “I choose to care for and respect my body.” This subtle shift creates a profound difference. Rather than working against yourself, you begin working with yourself, cultivating self-compassion and nurturing lasting transformation.

Consider this: if you respect and care for your body, you’re naturally inclined to nourish it with wholesome food, engage in mindful movement, and rest when needed. It’s not about striving for a number on a scale but about fostering a kind and supportive relationship with yourself.

Embracing the Journey, Not Just the Destination

When setting goals, it’s tempting to fixate on the outcome, assuming that reaching the destination will bring happiness and relief. But lasting transformation occurs along the way, not simply at the end.

Imagine climbing a mountain. The summit offers a breathtaking view, but the journey to get there is where the growth occurs. Every step tests and strengthens you, reshaping your perspective. The summit merely crowns the effort you’ve invested throughout the climb.

For those living with chronic pain, the goal of a pain-free life can seem distant and overwhelming. By shifting your focus to the small, intentional steps—practising mindfulness, journaling, or exploring emotional triggers—you engage deeply with the process. It’s through this practice of meeting yourself with curiosity and compassion that true healing begins.

Understanding Resistance: Why Change Feels Hard

Change doesn’t just require effort; it can feel threatening to the part of us that finds comfort in the familiar. Even when the familiar includes chronic pain, the brain may resist change, fearing the unknown.

This resistance often shows up as inner blocks:

• A belief that change is too difficult or will take too long.

• Fear of losing control or stepping into uncertainty.

• Fatigue from years of managing pain, making the idea of progress seem exhausting.

Recognising resistance as a natural response rather than a failure allows you to approach it with curiosity and kindness.

Progress Isn’t Linear: Learning from the Four Stages of Competence

Let’s revisit the analogy of learning to ride a bike. At first, you’re unaware of what you don’t know—Unconscious Incompetence. Then, as you try, you become painfully aware of your lack of skill—Conscious Incompetence. Through practice, you begin to find your balance—Conscious Competence. Finally, with time, riding a bike becomes effortless—Unconscious Competence.

The same applies to healing chronic pain. At first, understanding the connection between mind and body may feel foreign. But with patience, persistence, and practice, new neural pathways form, and what once felt impossible becomes second nature.

Sankalpa in Practice: A New Way to Approach Change

To set a Sankalpa, ask yourself:

• What qualities would I like to cultivate within myself?

• How can I align my daily actions with this intention?

• What would it look like to meet my challenges with self-compassion rather than self-criticism?

You might also reflect on these questions:

• What was missing from my life last year that I’d like to cultivate more of?

• What do I deeply need in this moment?

• Is there a quality or mindset I wish to develop?

For example, if your Sankalpa is “I honour my body’s needs,” your actions might include:

• Taking short breaks during the day when you feel fatigue setting in.

• Nourishing your body with healthy meals.

• Engaging in gentle, restorative movement without pushing through discomfort.

This approach reframes progress as a series of self-compassionate steps rather than an all-or-nothing push toward a rigid goal.

Why Ebbing and Flowing Between Activation and Rest Matters

True healing requires balance. Just as the tide naturally rises and falls, your nervous system is designed to shift between activation (facing challenges) and deactivation (resting and recovering).

When your system becomes stuck in a state of chronic activation—endlessly bracing against perceived threats—your body’s ability to heal is compromised. Similarly, staying perpetually inactive deprives you of the resilience and strength that comes from engaging with life.

By learning to move fluidly between effort and ease, tension and relaxation, you restore balance to your nervous system. Practices like breathwork, yoga, and mindfulness help you retrain your system to regulate itself, creating the conditions for deep, sustainable healing.

Your Path Forward

Progress isn’t about perfection; it’s about persistence and patience. By setting a Sankalpa, you create a guiding light—a reminder of who you are becoming, not just where you are headed. Each small, intentional step brings you closer to a pain-free life.

So today, ask yourself: What intention can I set to support my healing? Let your Sankalpa be your compass, guiding you through the ups and downs of the journey with grace and compassion.

If this resonates with you, share your Sankalpa in the comments. What quality are you cultivating on your path to healing?

If you’d like support on your journey, I’d love to hear from you. Feel free to reach out, and we can have a friendly chat to see if my personalised approach is the right fit for you.