Ahimsa: The First Step in Yoga-Inspired Life
The true purpose of yoga is to calm the mind. When the mind is calm, we are able to reach samadhi, the blissful sense of universal oneness. Ahimsa, also known as kindness, is both the cornerstone and the beginning of yoga.
Kindness leads us to speak truth and be our most authentic self; to not steal from others, whether it’s belongings, time, or resources; to act with moderation; and to be considerate and to only take what we need and nothing more. Expressing kindness reduces a person’s sense of suffering, their dukha and increases their sattvic, harmonious energy.
Modern research shows that living a kindness-forward life enhances happiness by releasing positive neurotransmitters like dopamine and oxytocin. Both yogic philosophy and contemporary science affirm the profound impact of kindness on personal well-being and the health of our communities.
Expressing Ahimsa as Kindness
In the Yoga Sutra 2.3, ahimsa is described as a “consideration for all living things, especially those who are innocent, in difficulty, or worse off than we are.”(7) In essence, ahimsa means kindness.
We are ultimately responsible for our actions, words, and intentions. How we respond to everyday life is a choice. When kindness guides our behavior, we express sincere respect and love for others, ourselves, and the environment. Our actions carry energy, and only we can choose the kind we offer.
The psychological definition of kindness is “a benevolent and helpful action intentionally directed toward another person… motivated by the desire to help, not to gain explicit reward or avoid punishment.”(1)
Though kindness and niceness may appear similar, their motivations differ. Being nice often means being agreeable or pleasant, but it doesn’t necessarily involve sincerity or benevolence. Typically a surface-level interaction, niceness can be seen as a social strategy and self-serving while being kind is innately selfless. Kindness comes from an internal well-spring of compassion and consideration for others.(6)
More than acts, kindness is a mindset and a way to be in the world. When our thoughts, intentions, words, and actions are guided by a sincere regard for others and the world, ahimsa becomes a natural expression of who we are.
The way we behave is guided by our intentions and being kind is a simple choice. Kindness doesn’t have to be expensive, or even cost any money. Kindness is often free.
Yet despite its accessibility, a 2021 UK survey of 60,000 discovered that people may hesitate to be kind because they worry their “offers of kindness may be misinterpreted.”(2) A fear of being misunderstood is fairly common and a difficult hurdle to cross. But it is not hopeless.
Misunderstanding involves two people, the perceiver and the messenger. Perception is often an automatic response, shaped by habit and with little critical thinking. If the message isn’t clear enough, then misunderstandings will occur, not from intent, but from perception.
Heidi Grant Halvorson, associate director at Columbia Business School’s Motivation Science Center, shares that there is a large divide between what we think we are saying to what people hear and understand. She describes this as the “illusion of transparency.” She explains:
“We assume other people know everything we know; we routinely feel we said more than we actually did. But the truth is, aside from very basic and strong emotions like fear, disgust, and surprise, it is very hard to read one another.”(5)
Clear communication and trust take time and patience. When speaking, articulate your intentions with gentle clarity. And it’s okay if someone doesn’t want to accept your kindness. Active listening is also a profound expression of ahimsa.
The Neuroscience of Kindness
Neuroscience research from the Mahatma Gandhi Institute of Education for Peace and Sustainable Development suggests that human beings are born with a natural inclination toward kindness. For instance, toddlers often attempt to help others complete tasks, without being prompted or rewarded. Their actions are not “guided by social advantage or obligation,” but instead arise from an innate sense of empathy and care.(10)
Kind behaviors have a fascinating impact on brain chemistry. For example, expressions of kindness stimulate the release of endorphins, hormones that reduce pain and stress while boosting energy.(4)(10)
Even simple gestures, like holding the door open or offering someone your place in line, trigger the release of dopamine, the “feel-good” neurotransmitter associated with pleasure and reward. This neurochemical response reinforces kind behavior, encouraging us to repeat it. When you are kind, your brain releases dopamine, which will make you feel happy.(3)(10)
Witnessing kindness also affects the brain. Observers produce oxytocin, the “love hormone” that fosters connection, trust, and positive emotions. This ripple effect can inspire others to act kindly, creating a cycle of compassion and care.(8)(10)
Kindness alters brain chemistry in ways that reduce pain and increase joy, energy, and resilience. Even small shifts in how we respond to others can enhance our physical and mental health, strengthening the communities we live and work in.
Ahimsa Reduces Suffering and Fosters Harmony
According to yogic philosophy, duhkha, or suffering, originates from avidya, a form of ignorance rooted in misperception. Expressions of ignorance are ego, attachment, aversion, and fear; collectively known as the kleshas. These mental blockages obscure clarity and truth.
The yogic path offers a way to dissolve these obstacles and reduce suffering. It provides guidance on how to interact with the world, care for ourselves, cultivate physical and mental well-being through asana and pranayama, and meditate to experience universal oneness. Through these practices, the yogi moves toward a calm and steady mind.
The journey begins with the yama, and the first yama is ahimsa. Leading a kindness-forward life lessens suffering and increases happiness and lightness, also known as sukha. The more sukha a person cultivates, the more sattvic or harmonious energy. The energy of sattva can be described as an inner peace where there is no suffering, only light.(7)
Speaking with kind words and tones is a direct expression of ahimsa. Mindfulness practices, such as journaling, deepen our awareness of thoughts, actions, and motivations. Doing good simply for the sake of goodness, without expectation or reward, is a sincere embodiment of ahimsa.
In moments of conflict or disagreement, we can choose to approach them with peace and respect. This, too, is an opportunity to express kindness. However, ahimsa does not mean accepting harm or abuse. It includes the right to protect oneself. Standing up for your well-being, while remaining respectful and empathetic toward others, even in disagreement, is still an expression of ahimsa.
By transforming our actions through kindness, ahimsa reshapes our behaviors and influences our samskaras, the mental impressions and patterns that guide our responses. These patterns can be positive or negative, but they are not permanent.
When we change our behaviors, we create new samskaras, new patterns of being. In modern terms, this is the process of neuroplasticity: the brain’s ability to form new neural pathways. Change requires intention, focus, and dedication.(9) The good news is that the more we cultivate healthy behaviors, the easier it becomes to release the ones that no longer serve us. Part of the reason is the brain releases dopamine, the feel-good hormone, as a reward for our new healthy behaviors.
Though the path of transformation may be challenging, when guided by ahimsa, we gain the strength to persevere and the clarity to move toward calm, joy, and light.
Concluding Thoughts
Living a kindness-forward life and expressing ahimsa through every action, word, and intention cultivates inner peace and deepens our sense of happiness. In yogic philosophy, ahimsa reduces suffering by fostering lightness and harmony. Kindness leads the yogi toward the blissful, calm mind of samadhi, fulfilling the true purpose of yoga.
Scientific research affirms this ancient wisdom. Kind behavior stimulates the release of dopamine and endorphins, the neurotransmitters that reduce pain, boost energy, and elevate joy. Even witnessing an act of kindness can trigger the release of oxytocin, inspiring connection and compassion in the observer.
The more we express kindness, the more it becomes second nature. As we develop kindness-based habits, our neural pathways evolve, transforming negative samskaras into positive ones. This intersection of yogic philosophy and neuroscience offers a rich space for healing; one that empowers us to release trauma and live with greater joy and clarity.
And it all begins with a simple, profound choice: to be kind and act with sincere consideration for others.
Bibliography
1 - American Psychological Association. “APA Dictionary of Psychology: Kindness.”
2 - BBC Radio 4, The Anatomy of Kindness. “Ten Things We Learned from the World’s Largest Study of Kindness.”
3 - Cleveland Clinic. “Dopamine.”
4 - Cleveland Clinic. “Endorphins.”
5 - Columbia Magazine. “Please Don’t Let Me Be Misunderstood.”
6 - CNN Health. “Being a Nice Person is Not the Same as Being Kind. Why the Difference is So Important.”
7 - Desikachar, T.K.V. The Heart of Yoga, 80-90, 84, 88, 98, 174-175. Inner Traditions International, 1995.
8 - Harvard Health. “Oxytocin: The Love Hormone.”
9 - Sieff, Jessica. “The Neuroscience of Behavioral Change: Why Intention, Attention and Persistence Matter.” Notre Dame News, January 31, 2023.
10 - United Nations Educational Scientific and Cultural Organization, Mahatma Gandhi Institute of Education for Peace and Sustainable Development. “Building Kinder Brains.” Pages 4, 8, 11, 12.
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