Pratipaksha Bhavanam
Pratipaksha Bhavanam appears in the yoga sutras of Patanjali. The sutras are a collection of philosophical life teachings that help guide those who study and reflect on them, to live a life of deeper connection and enlightenment. They were the first written scriptures, created around 400 C.E., to set out the yogic path. It is written in four “padas” or parts and each sutra is written as a short thread or aphorism.
Today I want to have a look at Yoga Sutra 2.33.
This sutra teaches:
Vitarka Badhane Pratipaksha Bhavanam
Vitarka Badhane Pratipaksha Bhavanam translated means:
Vitarka = uncertainty, doubt, questionable.
Badhane = opposing, removal, suspended, annulment.
Pratipaksha = opposition, opposite, adversary.
Bhavanam = manifesting, thought, producing, imagining.
So, the way many interpret vitarka badhane pratipaksha bahavanam is;
“When negative thoughts or doubts present themselves, we should cultivate the opposite mental attitude to manifest positivity.”
i.e. we need to actively choose to think opposite thoughts and apply them with feeling, to manifest a positive attitude and outlook on our world.
Are you a glass half full or a glass half empty kinda person?
The energy that we put out into the world is often what we receive back to ourselves. So, if we approach life with a glass half empty mentality then all we will see is what we are lacking in our lives. But if we approach life with a glass half full mentality, we develop an appreciation for the things we already have.
And even though we may have goals or things that we desire (which is perfectly ok), our happiness should not be reliant on attaining these desires and goals.
When we understand, what we already have in our lives is enough, happiness and content with where we are right now comes to us naturally.
In yoga we call this Santosha and is a teaching that forms part of the 8 limbs of yoga. The practice of Santosha is the practice of being content with where we are right now in our lives.
Feelings are the Language of the Universe
When we begin to practice Pratipaksha Bhavanam in our daily lives, we begin to realise that a positive mental attitude begins by understanding that feelings are the language of the universe. And that our feelings, regarding an experience, always originate from our thought patterns.
So, if we change the way we perceive the incident, then we are able to change the way we feel about it.
But that does not mean to say that you always have to be happy and positive 100% of the time. That’s impossible and it is healthy to understand when big emotions need to be felt, expressed and dealt with. In order to prevent bottling them up, which eventually can lead to bigger issues further down the line. When it becomes harder to deal with them.
Practical Ways to Practice Pratipaksha Bhavanam
Modern science refers to the practice of pratipaksha bhavanam, as cognitive reframing or reappraisal but the sutras show it has been practiced for centuries. But how do we apply this teaching on a practical level in our everyday lives?
- First, notice when you have a thought or response that is not in alignment with how you want to identify with the world. Identifying a negative response is the hardest part, as frequently they are subtle inclinations that have been learnt over years. And because they are engrained in us it makes it harder to notice them for what they are. Similarly, that engraining makes it harder to break them and change them into something more positive. So, be patient and kind to yourself, this is a journey that can take a life-time and that’s ok. It will take concerted, persistent effort over time to see the fruits of your labour. But know that once you have identified the thought it becomes easier to notice it next time and continue to do something about it.
- Make peace with where you’re at on your journey and know that it will come with practice. It takes practice to shift your energy and that is what the essence of yoga is all about. Practicing.
- Now begin to think of the negative response or situation with love, kindness and compassion instead. Love is one of the most powerful emotions we have and is more likely to overpower any negative thoughts and feelings.
Gratitude Journaling
A practical way that can help you on this journey is to think about 3-5 things daily that you are grateful for and explore why they make you feel grateful.
Exploring your why is important because it gets you thinking more deeply about why you are grateful for these aspects of your life. Which helps internalise the positive aspects of the 3-5 things you have highlighted and gives them deeper meaning.
It works even better if you write them down each day and review them at the end of the month.
A gratitude journal is a great opportunity to appreciate your qualities and those around you. To highlight and enjoy all that your life has to offer. And is an excellent tool to help you explore where there is balance and contrasts in your life.
Recent Comments