“pratipakṣa bhāvanā” Cultivating opposite, positive thought

Pratipaksha Bhavana (Think Positive)

In the journey of our life, we often encounter negative thoughts (anger, jealousy, hatred etc.), anxieties, and frustrations that can disrupt our inner peace and result in suffering both at the physical and mental levels. One of the most effective techniques to counter such mental roadblocks called “pratipakṣa bhāvanā” is presented by Patanjali in the Yoga Sutras. It is a profound concept that offers a transformative approach to managing our thoughts and emotions, ultimately leading to inner peace and harmony. The term pratipakṣa bhāvanā entails cultivating an opposite or a counter thought or emotion.

In essence, pratipakṣa bhāvanā teaches us how to consciously shift our perspective from negative or harmful thoughts to positive and constructive ones. This practice is rooted in the recognition that our mental states profoundly influence our well-being and overall quality of life.

At its core, pratipakṣa bhāvanā is a form of cognitive reprogramming, empowering us to transcend habitual patterns of negative thinking and emotional reactivity. When we learn to apply this concept consciously in our day-to-day life, it can greatly help us in shaping our inner landscape, fostering greater resilience, clarity in thoughts, and emotional balance.

Let us take a look at the two sutras given by Patanjali in the Yoga Sutras that give a deeper insight into the definition and application of the concept of pratipakṣa bhāvanā.

Sutra 2.33¹

“When disturbed by negative thoughts, opposite [positive] ones should be thought of. This is pratipakṣa bhāvanā.”

This sutra is presented in the context of the five yamas (non-violence etc.) and five niyamas (cleanliness etc.) which are the first two of the eight limbs of yoga. The idea here is that having embarked on the path of yoga, we are trying to practice the guidelines of yamas and niyamas. However, we are constantly distracted by negative thoughts, those that are the opposite of the yamas and niyamas. For example, intention to hurt someone, telling a lie, stealing, indulging in sexual misbehavior, or being greedy are negative tendencies related to the five yamas. In a similar manner, we can think of the negative acts related to the five niyamas.

The sutra states that to counter such discursive thoughts, we must learn to cultivate the opposite thoughts and emotions. For example, when confronted with a thought to hurt someone, we can counter that with the thought of love and compassion. This attitude can be developed with constant practice and reflection.

Sutra 2.34²

“When negative thoughts of acts such as violence, etc. are either done by oneself, caused to be done by someone else or even approved of; whether incited by greed, anger or delusion; whether indulged in with mild, moderate or extreme intensity; they result in infinite misery and unending ignorance. Reflecting thus is pratipakṣa bhāvanā (cultivating the opposite).”

Of the ten yamas and niyamas, Patanjali offers the example of “violence” which is the opposite of the first yama, ahimsa (non-violence). Of course, the sutra should be applied to all the remaining yamas and niyamas as well. Here, violence can be done in three different ways – by oneself, caused to be done by others, or offering approval of an act of violence. Each one of these can be instigated by one of three negative emotions – greed, anger, or delusion. Each of these negative emotions can further by divided into mild, moderate or intense. Thus, violence can be done in one of twenty-seven ways (3x3x3). One can do further subdivision of mild, moderate and intense – mild-mild, moderately mild, or intensely mild – thus presenting eighty-one different ways to commit violence. This can become innumerable once we consider all the different options that are available.

The thought of pratipakṣa bhāvanā involves recognizing the fact that any one of these negative thoughts and resulting actions will result in intense suffering and push us into deep darkness of ignorance.

Constant practice of Pratipaksha Bhavana will help re-engineer the neurotransmitters in the brain so the mind can focus on more positive thoughts. This will develop positive samskaras (impressions or thinking patterns) in our mind. When our actions are driven by positive samskaras, it helps curb anxiety and stress etc. to a large extent.  The practice of Pratipaksha Bhavana is thus a life-affirming thought process that nourishes mental health and brings about positivity and conviction in our thoughts and actions.

Here are a few examples of how we can apply pratipakṣa bhāvanā when faced with different situations in life:

Negative emotions

As discussed in another article, the six most mentioned negative emotions are – Kama (lust/craving), Krodha (anger), Lobha (greed), Moha  (delusion), Mada (arrogance, vanity), Matsarya (jealousy).

Let’s say that in a given situation, you feel anger rising in your mind. Instead of dwelling on it, practice Pratipaksha Bhavana by intentionally generating thoughts of compassion, forgiveness, or understanding. Remind yourself that everyone has their struggles, and their behavior and actions are driven by their own samskaras (past impressions).  If you respond with kindness, it might actually help them change their behavior.

Overcoming Fear or Anxiety

Imagine a situation wherein you have been asked to plan a big event at work, something that haven’t done before. You are overcome with a sense of fear and anxiety about the possible outcome of the planning effort. In such a situation, applying pratipakṣa bhāvanā by visualizing a positive outcome, feeling confident and empowered, and focusing on your strengths will help you stay calm and focused.

Breaking Bad Habits

Let’s say you’re trying to quit smoking or reduce sugar intake. When cravings arise, practice Pratipaksha Bhavana by thinking about the benefits of a healthier lifestyle, imagining fresh air filling your lungs, or savoring the taste of nourishing food.

Enhancing Self-Confidence

If self-doubt creeps in, counter it with affirmations. Remind yourself of your achievements, capabilities, and unique qualities. Visualize success and believe in your abilities.

Replacing Negative Self-Talk

Whenever you catch yourself thinking negatively about yourself (e.g., “I’m not good enough”), or you are overcome with feelings of guilt etc., consciously shift to positive self-talk. Mentally, affirm your worth, acknowledge your efforts, believe in your abilities and focus on growth.

As stated above in sutra 2.34, any negative feeling like anger, jealousy etc. is a source of suffering for us. Such feelings do not help us in any way. Thinking thus will help us cultivate the values of Pratipaksha Bhavana so we can counter negative thoughts with positive ones.

1. Sutra 2.33: वितर्कबाधने प्रतिपक्षभावनम्॥३३॥ vitarka-bādhane pratiprakṣa-bhāvanam ॥33॥
2. Sutra 2.34: वितर्का हिंसादयः कृतकारितानुमोदिता लोभक्रोधमोहपूर्वका मृदुमध्याधिमात्रा दुःखाज्ञानानन्तफला इति प्रतिपक्षभावनम्॥३४॥ vitarkā hiṁsādayaḥ kr̥ta-kārita-anumoditā lobha-krodha-moha-āpūrvakā mr̥du-madhya adhimātrā duḥkha-ajñāna-ananta-phalā iti pratiprakṣa-bhāvanam ॥34॥