SVADHYAYA – Self-study

Svadhyaya – the fourth Niyama – translates to “self-study” or “self-reflection” (‘sva’ = own, self, or human soul, and ‘adhyaya’ = lesson, lecture, or reading). It entails examining your own thoughts, behaviors, and beliefs to deepen your self-awareness, expand your consciousness, and cultivate a deeper connection with yourself and the world around you.

The concept of Svadhyaya encompasses both introspecting to gain insight into the true Self as well as the study of sacred texts. It prompts us to delve into our own being, exploring our habits, thoughts, and emotions. By understanding the workings of our ego, represented by the lowercase ‘self’, we become aware of its tendencies toward judgment, fear, and doubt. In many pieces of writing regarding the practice of yoga, when we see the word self written with a small ‘s’, it refers to ourselves in this physical form, our ego, and who we consider ourselves to be on a daily basis. When you read the word ‘Self’ with a capital ‘S’, this is likely to refer to the true Self, or the divine within us.

This Yoga Sutra says: “Study thy self, discover the divine”.  This underscores the significance of self-reflection in connecting with our inner divine essence. It suggests that through self-study and reflection on sacred words, one can attain communion with the underlying natural reality or force.

The more we realise what we are not, the closer we come to realising who or what we truly are. By studying ‘the conditioned self’ and recognizing our habits and thought processes, we realise how much of what we do and think is far from who we really know we are. When we listen to the ego, we often do things that don’t always align with our true beliefs or intuition. The ‘little me’ or ‘small self’ is mostly concerned with survival, which usually entails getting what it wants in all situations, and proving it is indeed ‘the best’ despite what consequences that might have for us. The small self judges, criticises, fears, conditions, doubts and is essentially the cause of the ‘chitta vrittis’, or ‘fluctuations of the mind’. By paying attention to, or studying our ‘self’, we become more aware of the things we do that harm us, and also those which serve us and bring us closer to that process of uniting with the true Self.

There are thousands of yogic texts containing fascinating, inspiring and transformational writing about the practice of yoga in all its many forms. Some of the most popular and well-known texts which are still studied today include The Yoga Sutras of Patanjali, The Bhagavad Gita, and The Hatha Yoga Pradipika. While these ancient yogic texts are valuable resources for spiritual growth, not everyone who practises is going to be able to make time to delve into this ancient wisdom. Modern-day practitioners can cultivate Svadhyaya in their daily lives in various ways. Engaging with articles, books, or online resources that deepen understanding of Yoga principles and help us move closer towards ‘Self-realisation’, is a form of self-study. By deepening our own knowledge, understanding and connection to Yoga by continuing to read, research, be curious about Yoga, we therefore cultivate our own practice of Svadhyaya.
However, simply accumulating knowledge isn’t enough; reflection is key. It’s essential to contemplate how the teachings resonate with our experiences and apply them to our lives. Through reflection, we integrate yogic wisdom into our daily routines and embody its principles.

Studying the breath is integral to Svadhyaya. By observing our breath during Yoga practice, we gain insight into our current state of being. Tension held in specific areas of the body often reveals underlying fears or worries, highlighting areas for introspection and self-awareness. Where do you hold tension? The jaw, forehead, neck, shoulders and upper back are common places we tend to store our fears and worries.

Practical ways to practice Svadhyaya

• Don’t wait for a crisis to happen, pushing you to make time for self-reflection.
• Observe yourself without judgment or criticism, cultivating Ahimsa (non-violence). Pay attention to your thoughts, behaviors, and physical sensations, noticing patterns and tendencies. Observe the way you react when plans change, the way you hold yourself when walking or sitting, or even just the way in which you get dressed each morning… it all tells the story of who and how you are in this moment. By questioning and reflecting on your actions, you can gradually unravel harmful patterns and move towards greater well-being and self-awareness. This enables you to move from reaction to response.
• Cultivate Satya (honesty) in order to view yourself from an honest standpoint.
• Cultivate Tapas (discipline) because taking an honest look at ourselves isn’t always something we like doing.
• Seek and value alone time for self-reflection. Tolerate being with yourself.
• Dedicate daily time to journaling or reflective writing, exploring your thoughts, emotions, experiences, and insights. Ask yourself probing questions and contemplate your values, beliefs, and aspirations. “Ask large questions, and you will live a larger life and interesting journey.” – Dr. James Hollis
• Practice mindfulness meditation to observe thoughts, emotions, and sensations without judgment, deepening your understanding of yourself and your inner world.
• Explore your inner landscape through introspection and self-inquiry, reflecting on strengths, weaknesses, desires, fears, and behavior patterns, fostering self-acceptance and self-love.
• Take a moment in the morning to reflect on your dreams.
• Reflect on the stories you are telling about yourself. What is your narrative? You need to have a larger story than what happened to you, a larger story than the story that your culture or family of origin gives you… what is that story? “You are not what happened to you, you are what you chose to become.” – Carl Jung
• Are you living your live of someone else’s? Are you living the stories, your programming? How can you live a larger live in a way that is more fulfilling?
• Identify where you have been living up to role expectations, suppressing your authentic self. Deconstruct those expectations and find your own path.
• Ask the mystical question: “What wants to emerge through me?”
• How do you define yourself other than your work?
• What is your relationship with nature? “The further we move away from Nature, the further we move away from our own nature too.” – Sadhguru
• Own your shadow side.
• Look for people that can see what you cannot see, pointing out your blind spots. Seek feedback from trusted friends or mentors to gain insights into yourself and your behavior. Be open to constructive criticism and use it as an opportunity for personal growth.
• Observe your interactions with others and reflect on how you communicate, relate, and respond in various situations. Pay attention to patterns of behavior and communication and consider how they impact your relationships and well-being.
• Treat every life experience as a learning opportunity, extracting valuable lessons from successes, failures, challenges, and achievements.
• Cultivate an attitude of gratitude by regularly reflecting on the blessings, opportunities, and lessons in your life. Keep a gratitude journal or practice gratitude meditation to deepen your appreciation for life’s gifts and cultivate a positive mindset.
• Integrate the insights and lessons gained from Svadhyaya into your daily life. Apply them to your relationships, work, and daily activities to foster personal growth, self-awareness, and spiritual development.