Cultivating Ahimsa with Svadhyaya
With ahimsa, the yogi leads a kindness-forward life, rooted in compassion and empathy. It begins within how we treat ourselves in thought and feeling and naturally extends outward to how we treat others.
Through svadhyaya (self-study), journaling becomes a tool to uncover the inner blocks, or kleshas, that may prevent us from living as our kindest self. Reflection helps us soften those barriers, making space for peace of mind and alignment with the yoga path.
Modern science affirms what yogis have long known: kindness transforms us. When we express kindness or even simply witness it, our brain chemistry shifts. Acts of kindness release dopamine and endorphins, lowering stress while boosting energy and joy. Witnessing kindness sparks the release of oxytocin, the “love hormone,” deepening our sense of connection and happiness.
So, let’s explore ahimsa through the self-reflective practice of journaling.
Below are a few prompts to guide your practice. Included are the options for a gentle entry or a deeper dive. There’s no right or wrong way to use them. Choose one or two that speak to you, let your thoughts flow, and return to the others whenever you feel called. Take your time, there’s no rush. This is a practice of kindness, not pressure.
Journal Prompts to Cultivate Ahimsa
A moment of choice
Gentle entry: Think of a small moment when you chose kindness. What happened, and how did it make you feel?
Deeper dive: Recall a time when you consciously chose kindness or non-violence. What was the situation? What guided your decision? How did it feel in your body and heart? How might that moment have touched the lives of others?
The inner voice
Gentle entry: Notice the voice inside your head. Is it kind or critical today? How might it sound if it were a little gentler?
Deeper dive: Ahimsa begins within. Reflect on the voice inside your head that can be critical. What does it often say? How does it make you feel? Would you speak to someone you love in the same way? Try practicing pratipaksha bhavana, reframing the inner dialogue by stepping outside yourself and imagining a kinder perspective.
Kindness witnessed
Gentle entry: Write about a time you saw someone do something kind. What stayed with you about that moment?
Deeper dive: Think of a time you observed an act of kindness, whether directed toward you or someone else. Who was involved, and what happened? How did it affect everyone present? In what ways did this moment embody ahimsa?
Imagining an ahimsa world
Gentle entry: Imagine a kinder world. What’s one thing you notice in this vision that feels peaceful or hopeful?
Deeper dive: Envision a world where everyone practiced ahimsa. What does it look and feel like? How do people interact, how do communities flourish, and how might you feel living in such a space? What small steps could we take today to move closer to this vision?
Setting intentions
Gentle entry: Choose one small way you’d like to practice kindness this week, for yourself or for others.
Deeper dive: Consider ways you can embody ahimsa in your daily life. What specific intentions feel meaningful to you? Perhaps speaking more gently, practicing patience, caring for your energy, or offering compassion to yourself? Write them down as commitments you can return to.
Once your journaling session has come to an end, an ahimsa inspired meditation is a great way to close this self-reflective practice. I invite you to join me for a 12-minute loving-kindness meditation. Like everything suggested here, this meditation is optional and for you to engage in at your leisure.
Thank you for joining for ahimsa-focused self-reflection.
Namaste!