The Yoga Sutras of Patanjali offer timeless wisdom to guide us on and off the mat. Sutra 1.33, a verse often celebrated for its practical and universal relevance, teaches us the power of loving-kindness:
Maitri karuna muditopeksanam sukha dukha punya apunya visayanam bhavanatah citta prasadanam.
Translated, this sutra suggests cultivating attitudes of friendliness (maitri) toward the happy, compassion (karuna) for those who are suffering, joy (mudita) for the virtuous, and equanimity (upeksha) toward the non-virtuous. Practicing these attitudes leads to clarity and serenity of mind.
Loving-Kindness as a Daily Practice
The principle of maitri, or loving-kindness, invites us to foster goodwill and warmth toward others. While it’s easy to feel kindness toward loved ones, how do we extend this to strangers, coworkers, or even those who challenge us?
Here are ways to integrate the spirit of Sutra 1.33 into your everyday life:
Friendliness to the Happy (Maitri)
When others share their joy, respond with genuine happiness. Avoid comparing or diminishing their achievements. A simple acknowledgment, like saying, “I’m so happy for you,” strengthens connections and reminds us of the abundance around us.
Compassion for the Suffering (Karuna)
Instead of pity, offer empathy. Small acts—a kind word, a listening ear, or a thoughtful gesture—can uplift someone in need. Remember, compassion extends to yourself as well; be gentle when you stumble or struggle.
Joy in the Virtuous (Mudita)
Celebrate the good in others without envy. Let their actions inspire you to cultivate your own virtues. For instance, seeing someone practice generosity might encourage you to give your time or resources to a cause you value.
Equanimity Toward the Non-Virtuous (Upeksha)
Staying neutral doesn’t mean condoning harmful actions; it means choosing not to let negativity disturb your peace. Respond mindfully, with clear boundaries, but without anger or resentment.
Anchoring Loving-Kindness with Yoga
Practicing asana, pranayama, and meditation can help you embody and sustain these attitudes in your daily life. By intentionally connecting your physical and mental practices to the principles of loving-kindness, you create space for these qualities to grow naturally. Here’s how:
Asana for Openness and Connection
Certain poses help to cultivate openness, empathy, and receptivity. Here are a few examples:
- Heart-Opening Poses: Camel pose (ustrasana), cobra pose (bhujangasana), and bridge pose (setu bandhasana) physically open the heart space, helping to release tension and foster emotional vulnerability. While practicing these poses, visualize yourself offering love and kindness to the world around you.
- Grounding Poses: Child’s pose (balasana) and warrior II (virabhadrasana II) remind us to stay grounded and steady, even when faced with challenges. These poses can help you embody equanimity (upeksha).
- Balancing Poses: Tree pose (vrikshasana) or eagle pose (Garudasana) encourage focus and emotional steadiness, qualities that are essential when practicing compassion and equanimity in daily life.
Pranayama for Loving-Kindness
Breathwork can be a powerful tool for calming the mind and nurturing positive emotions:
- Anulom Vilom (Alternate Nostril Breathing): Balances the nervous system and clears mental agitation, allowing you to approach situations with greater equanimity.
- Ujjayi (Victorious Breath): Often used during asana practice, this breath fosters a sense of calm and connection, helping you stay present with others in kindness and compassion.
- Metta Breathing: While inhaling, silently repeat, “May I be filled with loving-kindness,” and on the exhale, “May others be filled with loving-kindness.” This simple practice cultivates goodwill toward yourself and others.
Meditation to Deepen the Practice
A regular meditation practice allows you to reflect on and embody the attitudes described in Sutra 1.33:
- Metta Meditation (Loving-Kindness Meditation): Sit comfortably and silently repeat phrases like, “May I be happy. May I be healthy. May I be free from suffering.” Gradually extend these wishes to loved ones, acquaintances, and even those who challenge you.
- Mindfulness Meditation: Focus on your breath or a mantra to develop equanimity and awareness. When thoughts of anger or envy arise, observe them without judgment and gently bring your focus back to the present moment.
- Visualization: Imagine sending light and warmth from your heart to others. Visualize your compassion spreading like ripples in a pond, touching everyone around you.
A Gentle Reminder
Yoga Sutra 1.33 isn’t just about creating harmony with others; it’s also a pathway to inner peace. By practicing maitri, karuna, mudita, and upeksha, we nurture a balanced and serene mind—a gift we can carry through life’s ebbs and flows.
Try weaving these attitudes into your daily routine. Watch how the world softens as your perspective shifts, creating a ripple effect of loving-kindness around you.
