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The Niyamas - Svadhyaya: Study True Identity

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Witness to Shift

‘From self-study of sacred text (svadhyaya) one attains communion with the Divine.’ - The Yoga Sutras of Patanjali, Sutra 2.44

The word ‘Svadhyaya’ means 'self-study' and this Niyama teaches us that our true identity is divinity, not all the fears, social conditioning and belief systems weighting us down and holding us back.

In this blog, we'll explore the importance of Svadhyaya and how it can enhance the quality of our lives.

Brief Yoga History: Yoga Sutras + 8 Limbs of Yoga

The true meaning of Yoga is the union of body, mind, soul, and spirit to reduce suffering.

According to the practice, we often suffer because of not knowing our true Self and the illusion of separation of our individual consciousness from Universal Consciousness.

So taking a step back... where do the Niyamas come from?

The five Niyamas are the 2nd Limb of Yoga, within the 8 Limbs of Yoga, which are 30+ concepts that come from the Yoga Sutras. If you'd like to dive deeper into the other Limbs, I have written the additional blogs below so far:

1st Limb of Yoga - The Yamas

2nd Limb of Yoga - The Niyamas

Saucha / Purification
Santosha / Contentment
Tapas / Self Discipline
Svadhyaya / Self Study
Ishvara Prandihana / Surrender - coming soon!

3rd Limb of Yoga - coming soon!

4th Limb of Yoga - coming soon!

6th Limb of Yoga - Dharana

7th Limb of Yoga - Dhyana

8th Limb of Yoga - Samadhi

The Yoga Sutras contain 196 verses, which discuss the aim of yoga and how you strive for freedom, liberation and self-realization - the 8th Limb of Yoga, also called Samadhi.

The Yoga Sutras were transcribed by a man (and most likely many of his colleagues and students) named Patanjali, presumably from India, living somewhere between the 2nd and 4th century BC, and act as a practical guide to assist you on your journey of remembering the ultimate union.

According to the Sutras, beginning the pursuit of self-realization is the most significant step in life – as they make us aware of our pitfalls and how to overcome them.

The Meaning of Svadhyaya

A dynamic and multifaceted LIFE-LONG practice that encompasses increasing self-awareness, personal growth, intellectual curiosity, emotional intelligence, spiritual exploration, and the integration of all types of knowledge into daily life.

Svadhyaya invites people to embark on a journey of self-discovery, learning, and transformation that empowers them to lead more authentic, fulfilling, and purposeful lives.

"We forget who we are. We think we are the boxes we are wrapped in and forget we are the Divine 'hiding' inside. We can find clues about our boxes by watching our projections, by the process of tracing our reactions back to a belief, and by courageously looking at life as it is. This creates the pathway towards freedom" ~ Deborah Adele, The Yamas & Niyamas

How To Apply Svadhyaya to Your Practice & Life

ON the mat:

Mindful Movement: Pay close attention to your body as you move through yoga poses. Notice any sensations, areas of tension or resistance, and areas of openness or ease. Practice moving mindfully and with intention, focusing on the quality of your movement rather than just going through the motions.
Breath Awareness: Cultivate awareness of your breath throughout your yoga practice. Notice the rhythm, depth, and quality of your breath as you move through different poses. Use your breath as a tool to anchor your awareness in the present moment and to deepen your connection with your body and mind.
Observation Without Judgment: Practice observing your thoughts and emotions without judgment or attachment during your yoga practice. Notice any mental chatter, distractions, or reactions that arise, and simply observe them without getting caught up in them. Cultivate a sense of inner witness or observer, allowing thoughts and emotions to come and go without getting swept away by them.
Reflection: Take moments of stillness and reflection throughout your yoga practice to check in with yourself. Notice how you're feeling physically, mentally, and emotionally, and acknowledge any insights or realizations that arise. Use these moments of reflection to deepen your understanding of yourself and your practice.
Exploration of Edge: Explore your edge in yoga poses with curiosity and self-awareness. Notice when you're pushing yourself too hard or holding back out of fear or resistance. Find the balance between effort and ease, and practice with sensitivity to your body's feedback.
Modifications and Variations: Honor your body's needs and limitations by making modifications and variations as needed during your yoga practice. Listen to your body's signals and adjust your practice accordingly to support your well-being and prevent injury. Use props and modifications to make poses more accessible or challenging as needed.
Gratitude: Cultivate a sense of gratitude for your body, breath, and the opportunity to practice yoga. Express gratitude for your strengths, your challenges, and the lessons they offer. Cultivate an attitude of appreciation and acceptance for yourself and your practice.

OFF the mat:

Journaling: Set aside time each day for journaling, where you can reflect on your thoughts, emotions, experiences, and insights. Write freely without judgment, allowing your inner thoughts and feelings to flow onto the page. Use journaling prompts or questions to guide your reflection, such as "What am I grateful for today?" or "What challenges did I face, and what did I learn from them?"
Mindfulness Practice: Integrate mindfulness into your daily activities by bringing conscious awareness to the present moment. Practice mindfulness while eating, walking, or engaging in routine tasks, noticing sensations, thoughts, and emotions as they arise. Use mindfulness techniques such as breath awareness or body scanning to anchor your awareness in the present moment and cultivate a sense of presence and clarity.
Self-Reflection: Take time each day for self-reflection, either through meditation, contemplation, or quiet introspection. Set aside a few moments of stillness to tune into your inner world, observing your thoughts, emotions, and inner dialogue without judgment. Notice any patterns or recurring themes in your thoughts and feelings, and consider how they impact your behavior and well-being.
Reading and Learning: Dedicate time to reading books, articles, or other materials that inspire self-reflection and personal growth. Choose topics that resonate with your interests and aspirations, whether it's psychology, spirituality, philosophy, or personal development. Reflect on the insights and wisdom you gain from your reading, and consider how you can apply them to your own life.
Seeking Feedback: Invite feedback from trusted friends, family members, or mentors to gain insights into your strengths, weaknesses, and blind spots. Be open to constructive criticism and different perspectives, using feedback as an opportunity for self-awareness and growth. Consider how you can integrate feedback into your self-study practice to enhance your understanding of yourself and your relationships.
Goal Setting and Evaluation: Regularly set goals for yourself in various areas of your life, such as career, relationships, health, and personal development. Break down larger goals into smaller, actionable steps, and track your progress over time. Periodically evaluate your goals and achievements, reflecting on what's working well and what could be improved. Adjust your goals and strategies as needed to stay aligned with your values and aspirations.
Creative Expression: Engage in creative activities that facilitate self-expression and self-discovery, such as writing, drawing, painting, or music. Use creative expression as a means of exploring your inner world, processing emotions, and gaining insight into your subconscious mind. Allow yourself to express your thoughts, feelings, and experiences authentically through creative outlets.
Cultivating Curiosity: Cultivate a spirit of curiosity and inquiry in your daily life, asking questions and seeking answers that deepen your understanding of yourself and the world around you. Stay open-minded and receptive to new ideas, perspectives, and experiences, embracing the journey of lifelong learning and self-discovery.

Benefits of Practicing Svadhyaya

Self-Awareness: Svadhyaya fosters a deep understanding of oneself, including one's thoughts, emotions, beliefs, and behaviors. By engaging in self-reflection and introspection, individuals gain insight into their inner world, uncovering hidden patterns, motivations, and fears. This heightened self-awareness allows for greater authenticity, clarity, and self-acceptance.
Personal Growth: Svadhyaya serves as a catalyst for personal growth and development. By examining one's thoughts, feelings, and experiences, individuals identify areas for improvement and growth. Svadhyaya encourages individuals to step outside their comfort zones, challenge limiting beliefs, and cultivate positive habits that align with their values and aspirations.
Emotional Intelligence: Engaging in Svadhyaya enhances emotional intelligence and self-regulation. By becoming more attuned to their emotions and reactions, individuals develop greater emotional awareness, resilience, and self-control. Svadhyaya equips individuals with the skills to navigate difficult emotions, manage stress, and cultivate healthy relationships.
Clarity of Mind: Svadhyaya cultivates mental clarity and focus, allowing individuals to quiet the noise of the mind and connect with their inner wisdom. Through practices such as meditation, self-inquiry, and mindfulness, individuals develop the ability to observe their thoughts without attachment or judgment, leading to greater clarity, peace, and presence.
Enhanced Decision-Making: By engaging in self-study, individuals gain a deeper understanding of their values, priorities, and goals. This clarity of vision enables more informed decision-making aligned with one's authentic self. Svadhyaya empowers individuals to make choices that resonate with their true desires and lead to greater fulfillment and purpose.
Self-Compassion: Svadhyaya fosters self-compassion and self-acceptance by encouraging individuals to embrace their strengths, imperfections, and vulnerabilities. Through self-reflection and self-inquiry, individuals develop greater compassion towards themselves and others, recognizing the shared human experience of joy, suffering, and growth.
Spiritual Growth: Svadhyaya is an essential component of spiritual growth and self-realization. By exploring the nature of the self and the universe, individuals deepen their connection to their innermost being and the divine. Svadhyaya facilitates the journey of self-discovery, leading to profound insights, transformation, and awakening.
Lifelong Learning: Engaging in Svadhyaya promotes lifelong learning and intellectual curiosity. By seeking knowledge from diverse sources and exploring new ideas and perspectives, individuals expand their understanding of themselves and the world around them. Svadhyaya fosters a love of learning and a sense of wonder that enriches every aspect of life.

Mantra and Active Meditation Technique for Svadhyaya

Om Namo Guru Dev Namo

As you chant the mantra for Svadhyaya, draw your mind to your inner teacher and something you wish to illuminate through reflection. Remebering that you are divine and anything you are struggling with externally is something to shine a light on internally.

Options include:

Sit or lay down and say or sing the mantra silently or out loud.

Listen to a recording and sing along

Could wear Mala beads and move fingers along beads for each verse.

Conclusion

"The world and others reflect back to us what we are seeing, not what is there. It's as if wherever we look, there are only mirrors that show us pictures of ourselves. We cannot love or hate something about another person or the world unless it is already inside us first. The world gives you what you see. You can experiment with this truth by changing your story about what you see. You will notice the world changes to fit the story you are telling." - Deborah Adele, The Yamas & Niyamas

Would you like to start embodying these amazing concepts to enhance your life and the lives around you?

Check out my 8 Limbs Yoga Tribe!

This is where you get access to weekly virtual classes, videos, discounts on in-person classes, events and retreats, community and support.