“You are the sky. Everything else — it’s just the weather.” – Pema Chodron

Weekly Focus: Yoga citta vritti nirodhah Sutra 1:2

Sutra 1:2 translates as “Yoga is the stilling of the fluctuations of the mind.” As a practice, Yoga helps us to calm and quiet the rippling mental images and thoughts which disturb our ability to be content and calm. When the waters of the mind are stilled our truest Self is more visible and clear. Let’s break down this sutra together by looking at each word —  yoga, citta, vritti, and nirodhah.

Citta is our consciousness, the totality of the mind. In Yoga, we recognize disturbances of this space — thoughts, images, memories, dreams, illusions — as vritti. Vritti are like ripples on a smooth lake. When these ripples build and build, continually disturbed by outside elements, the lake becomes turbulent, choppy and rough. We cannot see to the bottom and we might be unsure of where exactly we on on the surface, getting turned around or misdirected.

When we work to still these fluctuations or disturbances, we practice yoga. It is through constant attention and observance of our thoughts that we are able to calm, quiet and still the mind, so that the lake becomes smooth, placid and clear. This creates a better view to our deep inner self and connection to our authenticity.

Nirodhah suggests a gentle mastery of the mind. This is a soft dedication and return to training ourselves to pause, observe and reflect before we react. This mastery is gained only through constant attention and practice, a destination that continues along our journey throughout life. The more we practice, the less control vritti has over our mind. We see the world with more clarity, exactly as it is, unfiltered or colored by our mental impressions, memories and stories. We see the world in truth. We see ourselves, exactly as we are.

Finally, we return back to Yoga, from the root word “yuj” — to bring together, union. Yoga helps us to find more union with our unchanging Self. It is through the practice of awareness that we bring all parts of ourselves together in acceptance and peace. Seeing the world in truth means that we do not dismiss our histories, our feelings, our darkness, rather we accept and embrace them kindly. This acceptance helps us to recognize that we can also grow and become more than our individual parts. Our acceptance does not deny where we need to grow, but it allows us to grow with clarity, grace, love and assurance in ourselves. 

Are there certain thought patterns that return to your mind over and over again? What does a turbulent mind feel like for you? How does a clear mind feel?

Passive Pose of the Week: Paschimottanasana (seated forward fold)

Paschimottanasana is a reflective pose that encourages us to to turn inwards and observe. Hold space for silence in this posture.

• Begin sitting on the floor with the legs straight out in front of you.
• Find a comfortable space for the legs, either feet close to touching or maybe a little wider near hips width distance.
• Inhale and stretch your arms up overhead. As you exhale, hinge at your hips and reach your hands for the toes (they may not touch, that’s OK!)
• Let the hands rest wherever they land. 
• Hold the post for 7 – 10 breaths, as long as you feel comfortable. 

There are many ways to support and balance paschimottanasana so that you can sustain and easy breath and focus. Pain, excessive stretch or tension in the body can serve as  distraction or ripple of the mind. By reducing this discomfort to a manageable place you help yourself find a space of clear mental focus. Check out any of the images above for inspiration. If you don’t have an aresenal or props at home get clever with what you can replace items with. Blankets are often readily available, couch cushions can replace bolster, a stack of bath towels can create a firm cushion, books or low stools can replace blocks, the options are endless!

Active Pose of the Week: Parvrita Hasta Padanghtustasana (dancing Shiva)