Pratipaksha Bhavana (pronounced Prah-tee-pak-shah Bhah-van-ah) is a meditation practice based on the yoga teaching that says, “When disturbed by negative thoughts and feelings, cultivate the positive.” (Yoga Sutra 2:33)

It’s a personal inquiry practice that helps us change our attitude rather than hoping to change the situation or the people involved. We realize that changing the situation may not be possible, but rather, we witness that changing our attitude initiates an internal shift. Pratipaksha Bhavana is a simple and direct way of keeping our mindset positive and our hearts open. 

It is important to acknowledge our thoughts, emotions and sensations felt, even those that seem unpleasant or negative. However, it’s even more important to nourish, water and feed the thoughts and feelings we desire to take root and grow.

Do you feel fear? Cultivate courage. 

Anger? Cultivate love.

Sadness? Cultivate joy.

What is a negative thought or feeling you would like to transform into something positive? 

Negative thought or feeling: ___________________________________________.

Positive thought or feeling:  ___________________________________________.

Try substituting not just a word, but a whole scene or action. Bring in all of your senses. What do you see, hear, touch, smell, and taste… 

What symbol represents the positive thought or emotion you are cultivating? This could be a person, place, an object, or image. Imagine the person, place, object or image by visualizing or sensing with your mind’s eye…

This meditation teaches us to exchange negative thoughts and feelings for positive ones. We can reinforce this by breathing in and out the positive to counteract the negative. This emphasizes the uplifting shifts, enabling them to take root quickly and efficiently. Furthermore, this nurtures our capacity to respond constructively and mindfully in a regulated (versus reactive) manner to people and situations. We can turn it around. ⏎

Breathing in, internally say “I am…” 

Breathing out, internally say the positive trait or quality with sincerity. 

Repeat three more times… 

Feel the shift in your thoughts, beliefs, feelings, actions and reactions.

Summing it all up, friends, I’d say you’ll do best by filling your minds and meditating on things true, noble, reputable, authentic, compelling, gracious—the best, not the worst; the beautiful, not the ugly; things to praise, not things to curse. Philippians 4:8 MSG