by Stephanie Stelly
“Yoga” is a Sanskrit word that comes from the root word “yuj” that translates as, “to yoke” or “to unite.” Yoga can unite us within our own bodies, minds, and spirits, as well as with the entire universe. We are now coming to the close of an election year as well as entering into the holiday season. The duality that these collective seasons bring upon us can often bring up a lot of mixed emotions and a lot of differences in opinion amongst friends, relatives, coworkers, and just about anyone we may come in contact with. It is fairly easy to allow these dualities to separate us. We see it all of the time on the news, on social media, in Hollywood, etc. There are so many easily accessible avenues that lead us to be more divided. I believe to truly be a yogi, one must work with these collective dualities to deepen our connection with one another instead.
The Merriam-Webster dictionary defines compassion as “sympathetic consciousness of others’ distress together with a desire to alleviate it.” I want to take a deep dive into the first three yoga sutras because, personally, The Yoga Sutras of Patanjali make it so much easier for me to understand how yoga helps us to cultivate compassion.
Yoga Sutra 1.1, “Atha Yoga Anushasanam”, can be translated as, “Now the exposition of Yoga is being made,” or “Now, the teachings of Yoga begin.”
The very first of Master Patanjali’s Yoga Sutras 1.1 highlights that yoga is not only when one is on their yoga mat practicing asanas and not only when studying philosophy of sutras or scripture. One’s yoga practice starts to become their entire lifestyle. It starts to become present in every waking moment with the keyword being “now (atha)” because once one truly becomes connected through body, mind, and spirit when one starts to see that same light in every human being, even if they have not seen it for themselves yet. Yes, this means that light is present even in the friends that may have a difference in political opinion; it also means that light is present in the relatives one might be dreading to see at the next family gathering. All of us have this divine spark within us.
Yoga Sutra 1.2, “Yogas Citta Vritti Nirodahah”, can be translated as, “The restraint of the modifications of the mind-stuff is Yoga,” or “Yoga is the ceasing of the fluctuations of the mind.”
Yoga Sutra 1.2, highlights that once we begin the true practice of yoga we are able to calm our mind. Patanjali explains that through the experience of yoga one is able to calm all parts of the mind, otherwise known as ‘citta’. In this particular commentary of Yoga Sutra 1.2, written by Sri Swami Satchidananda, there are explanations of the three parts of the mind, which are explained as the ego, the analytical mind, and the desiring mind. All three of these parts of the mind are otherwise known as the ‘citta vritti’, or fluctuations of our mind. It is hard to cultivate compassion when we are stuck in our ego. The analytical mind starts to work with the ego to figure out how to gain one’s desires in a sort of race to alleviate one’s own suffering, while the rest of the world takes a back seat. One of the goals of yoga is to put all of this mind chatter at ease. When we are able to quiet our own mind and experience the ‘nirodhah’, or the mental clarity within, then we are able to cultivate compassion for one another.
Yoga sutra 1.3, “Tada Drashtuh Svarupe Avasthanam”, can be translated as, “Then the seer (Self) abides in its own nature,” or “Then the seer rests in their own true nature.”
In my experience, once one starts to practice yoga off of the mat and begins to be able to quiet their mental narrative then one can truly start to cultivate compassion. Patanjali refers to us as “the seer,” otherwise known as the ‘Self’, or the part of “me” that observes everything that is going on. Whenever one is able to observe their body or observe their thoughts or mind fluctuations – the part of “me” that is observing these phenomena is the true version. The one who experiences his or her own true nature is experiencing the truth. The truth is that if you have the access, energy, or ability to participate in politics, to have a family to spend the holidays with, or to even read this article, then those aspects of your life, however challenging they may be at times, can also be the grounds for gratitude practice. The truth is while there are terrible things transpiring in the world we share, there are also so many good, life-affirming things happening: people donate money to charity, start or participate in non-profit organizations, work with the disabled, practice yoga, and much, much more. When we are able to stop clinging to one side of this dualistic nature that is society and the human playing field, then we have the chance to come to balance and allow compassion to grow.
In my experience, true compassion for Self begins when one starts to notice their own patterns of behavior and karmic cycles. Potentially, when one starts to notice a bad habit or compulsion that is reinforcing their suffering, they may replace it with a healthier coping mechanism that benefits them instead. For example, in Tias Little’s book “Yoga of the Subtle Body,” he mentions that people who pick up smoking as a habit may have some level of depression and that smoking gives them a temporary sensation of prying their lung tissue open. Alternative practices that give a healthier form of relief in the lungs could be pranayama or backbending. For myself personally, I can relate to going through cycles of unhealthy and healthy coping mechanisms. There is nothing wrong
with this, it is a very normal part of life for most of us. Every time I fall off of my practices for an old habit that I felt like I may have already moved past, I am reminded of these samskaras, otherwise known as the specific, repetitive traits that altogether create cyclic suffering. It takes a great deal of compassion for one’s own self to see this happening and move through these cycles without judgment. When we start to have compassion for ourselves in these moments we may be reminded of others who have fallen off of the path of liberation and can then have compassion for them as well.
As a practitioner of yoga, one is invited to experience inner conflict and space, pain and ease, all the likes and dislikes, simultaneously. While this practice is not easy for the reactive mind, over time, the ability to “see” and not get swept up in one’s own mental patterns creates a space which allows our innate goodness to expand. In his final book of the Yoga Sutra, Master Patanjali writes of the advanced yogi who is no longer limited by their own kleshas (4.28) and who is near the experiential culmination of what a yoga practice can make possible. Coming to practice balance on the mat, in our poses, our breathing, and our contemplations, naturally, and quietly, sends out a sense of balance and even kindness to this world which just might be what is needed this fall, and as we move forward.
Recommendations for Practice:
“The goal of liberation (nirvana) isn’t elsewhere; it’s not a destination set apart from the world of suffering (samsara). If we were to reach enlightenment right now, we would realize that we are still completely embedded with all of life. It’s the wisdom of no escape: we can get untangled from our karmic web, but we cannot extract ourselves from the larger matrix of interdependence with others, so seeing that freedom is possible doesn’t free us from our interconnectivity; it only frees us from our compulsions” – Dr. Miles Neale.
One of my personal favorite practices that helps me cultivate compassion for myself is to practice gratitude. I can often be my own worst critic, but when I open my gratitude journal it is my chance to remember all of my successes and everything I have been blessed with in this life. One suggestion is to start a journal and everyday write down something you are thankful for. It can be something material, spiritual, physical, emotional, or just about anything you can think of. Putting a pen to paper might help one shift to a higher vibrational state of mind.
“We want to keep the currency of kindness in circulation rather than hoard it. Repeatedly generating gratitude will lead to the dawning of the motivation to reciprocate. You will organically want to give back, to pay it forward, to make your life an offering, to make something possible for other living beings who have nurtured and supported you.” – Dr. Miles Neale.
Anatomically, I found it very interesting that in traditional Chinese medicine the lungs were considered to be where grief was held in the body whereas the heart is where joy abides. One can see this dualistic nature of suffering and joy alive in our own chest
cavity as well as in society. My favorite pranayama practice is called samavritti pranayama, otherwise known as equal parts breath or as Tias Little refers to it, equal- ratio breath. He mentions that it is helpful to regulate respiratory, hormonal, and neurological activity. When teaching this practice, remind students to cultivate compassion for themselves and if the exercise starts to feel too stressful or forced to back off and return to a normal rhythmic breath and join in again when it feels right to do so.
“In this pranayama, the inhalation and exhalation are even in length. This breath builds greater equilibrium in the respiratory rhythm while generating greater equanimity in the emotional body. Assume a comfortable seated posture on a four- to six-inch support. Raise the top corners of your chest, countering any anterior drag of your shoulder. Be sure that your collarbones and upper chest spread wide and the region around your Lung 1 and Lung 2 acupressure points are open…Begin with a slow soft breath, equalizing the length of both inhalation and exhalation. Be sure to find a ratio – say a four-second inhale and a four-second exhale- that is appropriate for you and does not cause strain. In time you may extend the duration to as much as a seven-second inhale and seven-second exhale. After you have done the counting breath for five minutes, sit quietly with normal breath before lying down to rest.” – Tias Little, Yoga of the Subtle Body
Asana Recommendations:
Inversions: Headstand, Shoulderstand, or Supported Bridge Backbends: Supported Fish, Wheel
Standing poses: Humble Warrior
Additional Quotes:
“We compare our bodies and shapes to patterns in nature, in order to understand and have a relationship with what appears other than us. We relate to everything through experiences we have with our body. Having new experiences is our primary way to learn. We learn about love by falling in love. To overcome otherness we must first learn to see the essence of the Self in others.” – Sharon Gannon and David Life
“To live consciously, you must have the courage to go inside yourself to find out who you really are and understand that behind all the masks of individual differences, you are a being of beauty, love, and awareness. When Christ said, “The kingdom of heaven is within,” he wasn’t just putting you on. When Buddha said, “Each person is the Buddha,” he was saying the same thing. Until you can allow your own beauty, your own dignity, your own being, you cannot free another. So if I were giving people one instruction, I would say work on yourself. Have compassion for yourself. Allow yourself to be beautiful, and all the rest will follow.” – Ram Dass
“The first being one must have compassion for is oneself. You can’t be a witness to your thoughts with a chip on your shoulder or an axe to grind. Ramana Maharshi said, “If people would stop wailing alas, I am a sinner, and use all that energy to get on with it, they would all be enlightened.” He also said, “When you’re cleaning up the outer temple before going to the inner temple, don’t stop to read everything you’re going to throw away.’” – Ram Dass
“Compassionate action allows you to wake up to some of your motives and to act with more freedom. It gives you the chance to put yourself out on the edge, and if you are willing to take a clean look at what you see there, you can come to know yourself better. You can’t change what is arising at any moment, because you can’t change your past and your childhood. But when you stop being a stranger to yourself, you increase the number of ways you can respond to what arises.” – Ram Dass
Chants/Mantras:
Om Mani Padme Hum translates to “Hail to the jewel in the lotus,” and reminds me that everything I am seeking is already within.
Yoga Sutra 1.1 Atha Yoga Anushasanam
Yoga Sutra 1.2 Yogas citta vritti nirodahah
Yoga sutra 1.3 Tada drashtuh svarupe avasthanam
Book Recommendations:
The Yoga Sutras of Patanjali Translation and Commentary by Sri Swami Satchidananda
Gradual Awakening: The Tibetan Buddhist Path of Becoming Fully Human by Miles Neale PsyD
Yoga of the Subtle Body by Tias Little
Words of Wisdom by Ram Dass
Image is from Green Space Coaching & Mindfulness