VITARKA BADHANE PRATIPAKSA BHAVANAM.—Sutra 2:33

When disturbed by negative thoughts, opposite [positive] ones should be thought of. This is pratipaksha bhavana.

Pratipaksha bhavana literally translates as “opposite meditation.” The concept is basic. Feel like crap? Having crappy thoughts? Think of something different, and feel better.

Well of course…of course, easier said than done.

Changing thoughts can truly shift emotion, but it is no easy task. As proven by scientific research, our brains tend toward the negative, and it takes work to shift that tendency. We are offered many tools, including the ancient science of Yoga.

The various practices of yoga can develop mindfulness, awareness, and insight into one’s emotions and feelings, fostering an environment that more readily facilitates a change in thought. Often it is easier to change an action rather than a thought, but one must first notice the thought or emotion and have the desire to change it before a constructive action can be taken.

Image by Emilie Ogez via Flickr

To facilitate this inner awareness, Yoga suggests meditation in many forms, including asana (moving meditation), pranayama (meditation on the breath), dharana (meditation of concentration), and dhyana (meditation on God). In general, a consistent meditation practice expands one’s capacity to notice an in-the-moment state of mind and then change it. A consistent meditation practice allows these skills to become second nature.

Yoga also offers the yamas and niyamas, the principles of living that can help one challenge negative thoughts and emotions. For instance, if I am having anger at a family member, I may consider the Yoga yama of ahimsa, or compassion for all living things. Considering ahimsa may soften my anger and help change my emotional state. If I feel envious, being aware of santosha, or contentment, will aid in thought-emotion shifting.

KARMA ASHUKLA AKRISNAM YOGINAH TRIVIDHAM ITARESAM. TATAH TAD VIPAKA ANUGUNANAM EVA ABHIVYAKTIH VASANANAM.—Sutras 4.7 & 4.8

The actions of yogis are neither white nor black, while they are threefold for others. Those threefold actions result in latent impressions that will later arise to fruition only corresponding to those impressions.

According to Yoga Sutras 4.7 and 4.8, there are three types of actions—white (good, positive), black (bad, negative), and grey (mixed). The type of action develops the same type of impression in the mind, fostering corresponding thoughts and feelings. The results may not be immediate, but with practice, positive actions nurture positive thoughts and feelings.

The modern psychological treatment system of Dialectic Behavioral Therapy developed concepts based on the ancient teachings of Yoga. DBT suggests “Opposite Action” as a step toward changing one’s thoughts and emotions. “Opposite Action” is exactly what it sounds like—doing the opposite of what one is feeling. Angry? Want to hit something? Instead, sit down and pet your cat. Depressed? Feel like sleeping? Try going for a walk instead. It is truly a simple concept, but one that is oft overlooked in the “moment” of emotion. Stressed in traffic? Change your breathing and relax your grip on the wheel. These outward actions translate into the mind, just as the mind translates into body.

So, changing our thinking has healing and therapeutic benefits for the mind, and in turn, the body. Changing our body (actions) can change our thinking, and consequently. The pre-requisites are mindfulness (awareness) and intention.

The road of life may be bumpy and hilly, but when the wheels are oiled, navigation runs a lot more smoothly. All the spokes are connected—actions, thoughts, feelings…body, mind, soul. Utilizing them from all ends will develop a well-oiled wheel of healing and positivity!

Such is Yoga!