I visited teen yoga teacher Lauren McCabe in Pasadena, CA last week and observed her class of middle school girls. It was so great to see these 12 and 13 year old girls get a great yoga experience tailored to them. They had lots of fun while doing yoga with both challenge and relaxation. I can’t wait to share with you what transpired in her class and will do so in an upcoming short video.
Meanwhile, I discussed with Lauren the kinds of things she teaches her students. I was particularly moved by how she teaches pratipaksha bhavanam and the effect for her students. Here’s how Lauren presents it to her students. (I have summarized our verbal conversation in this explanation.)
Lauren McCabe in Padmasana (Lotus) on the virtual ceiling
I first explain the pratipaksha bhavanam is mentioned in the yoga sutras. I describe it as a method to covert negative thoughts to positive thoughts, a way to regulate how we spend our mental energy.
I see my students having negative thoughts about school or assignments and I also know there are social pressures which cause them to think negatively about themselves or others. I teach this as a way to filter out and slowly eliminate all the negative thoughts they may be having.
On the day I teach it, we make a list of the main thoughts we’ve been having that day.
Then we go through our list of thoughts and mark them positive and negative.
They are astounded by how many negative thoughts they have.
I then teach them the concept of pratipaksha bhavanam. I talk to them about how ideally a yogini is one who can maintain a state of peace and contentment regardless of external circumstance. If you could be on an idyllic beach in Hawaii and and be miserable or in Los Angeles on a crowded freeway and happy, then external circumstance doesn’t really affect us as much as internal condition. So how we think is very important.
After this discussion, we go back through the list again and revisit our negative thoughts. With each one on our list, we convert or replace it with a positive version of that thought. As an example, a negative thought such as, “I really don’t want to get out of bed, I’m tired” could be converted to “I’m excited to see somebody today” or “I’m excited to do something today” or an “I’m looking forward to a certain experience.”
After we’ve done this individually, we share our examples. I ask the class if they had negative thoughts on their list that were too difficult to replace. They share those tough thoughts with their peers who offer possible positive thoughts. This creates a community among us that is supportive for growing our positive thinking and becoming aware of how are negative thinking limits us. I love when they share are vocally supportive of each other.
I also prepare them that pratipaksha bhavanam is much like a physical practice. I remind them of the first time they did Downward Dog Pose and how it was hard, but got easier. Teenagers can easily relate to this because they quickly gain flexibility in the poses and have experienced improvement. Converting negative thoughts to positive is challenging at first. I assure them that they will get better at the skill and find that their life really does change.
It works well to include pratipaksha bhavanam as a query within a yoga practice to follow up with the concept. I will intentionally include a very challenging pose and then ask, “Even though this pose is challenging, can you smile? Can you maintain an inner experience of peace?”
Their “yoga homework” is to practice pratipaksha bhavanam. Recognize their negative thinking and covert it to a positive outlook. In our re-convening class we discuss whether it was hard or easy, whether it was helpful, and whether we have examples to share. The results are promising and touching.
Lauren McCabe teaching Virabhadrasana II (Warrior II)
I heard one student reframe her frustration with her dad who was late to pick her up from school. She caught herself thinking how much her dad was wasting her time and transformed her thought to “I realize that I love my dad.” Now, she says they can laugh about that time he was late.
We searched on Google for pratipaksha bhavanam and this is the explanation we found:
When our mind just cannot let go of the worries of the day, in business, family or life in general and we are disturbed by negative thoughts, the technique of Pratipaksha Bhavanam in Sutra’s 2.33 and 2.34, states opposite or positive ones should be thought of. This control helps to obstruct those thoughts we do not want. If a thought of hatred comes up about something, or someone, or in relation to a responsibility you need to take care of, consciously you bring up a thought of love, or at the very least removing yourself from the environment. Create a safe space or positive atmosphere by reading something inspiring, or being with people we love or are special to us.
Another way to control negative thoughts and their outcome is to think of the consequences if you react to a situation negatively. What will be the after effects? Reconsider what will happen to yourself or the people you are having the negative thoughts about. Try to see the situation from another perspective. We can bring pain or misery to someone by our conduct and actions either directly or indirectly, even by approving of a third party exerting our anger on another by bad mouthing or spreading hurtful gossip. The practice of Pratipaksha Bhavanam is seeing negative situations in the opposite way, this being positive and will cultivate a balanced mind. Take another view and reframe your perspective on the situation. It can only make life easier and the path to a positive yogic lifestyle attainable.
Tags: middle school yoga, postive thoughts, replacing negative thoughts, teenagers, yoga philosophy
