We continue our exploration through the Sādhana Pāda, arriving again at Yoga Sūtra 2.33 — a powerful and practical teaching that has everything to do with the life we’re living today.
vitarka-bādhane pratipakṣa-bhāvanam
वितर्कबाधने प्रतिपक्षभावनम्॥२.३३॥
“When disturbed by negative thoughts, cultivate the opposite.”
It’s deceptively simple yet deeply profound. This teaching lives not in theory but in everyday experience. It’s all too easy to be swept up in negative thoughts or drawn into negative conversations—especially in a world that thrives on fear, urgency, and comparison.
Today’s episode is about pragmatics. It’s about how we actually apply this teaching in the real moments of life. And here’s a key insight: the heat of the moment is not the time to plan your positive reframe. If you wait until the storm hits to find your center, it’s already too late.
So what’s the first step in pratipakṣa-bhāvanam? It’s to pause. And breathe.
I recommend this with a little humor too — if you need a laugh and a surprisingly effective reminder, go watch the classic Bob Newhart skit “Stop it.” It’s a two-minute masterclass in not letting your thoughts take over your life.
Watch it here: https://www.youtube.com/watch?v=Ow0lr63y4Mw
Let’s bring it back to practice. When the negative thought arises — maybe it’s “I’m not good enough” or “I always mess this up” — stop. Breathe. And replace it.
Try:
“I’m growing.”
“I’m healing.”
“I’m flexible.”
“I’m strong.”
And if that feels like too much of a stretch, soften it:
“I’m willing to believe I can grow.”
“I’m open to being strong.”
“I’m willing to be willing.”
This is the essence of thought replacement therapy, rooted in ancient yogic mind training. We expand our emotional vocabulary. We build resilience. We create space for inner alchemy.
The opportunity is here, every day — to choose a more elevated thought, a more grounded presence, a more compassionate path.
But we have to choose it.
Again. And again.
