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
We recently returned from our beautiful Breathe In Budapest Yoga Retreat in collaboration with the incredible Green Yogi Traveler, and I am still lingering in the moments… a sweet balance of yoga and breathwork practices, our serene Margaret Island location, the relaxing effects of the thermal baths, a week of walking and exploring such a historically rich city and its outskirts, and the contagious laughter and joyous community of our retreaters. ❤️ Thank you (Köszönöm in Hungarian), Budapest, you truly exceeded our expectations!
Here are my top 12 things to see and do in and around Budapest:
1. Shoes on the Danube
A must see in Budapest are the Shoes on the Danube Bank. This is a moving and profound experience. Along the river are 60 pairs of bronze shoes anchored to the ground in memory of the 20,000 Jews who between December 1944 and January 1945 were forced to take off their shoes and line up on the bank of the river to be shot and killed by the Arrow Cross Militiamen, subsequently falling into the Danube which carried their bodies away.
The shoes are a chilling reminder of the horrors of the Nazi regime.
2. The Parliament Building
The Hungarian Parliament Building in Budapest has to be one of my favorite sites. You will want to view it up close, from across the river, and from all sides. You can also go inside for a tour. Take an evening Danube River Cruise to view the stunning night views.
3. Fisherman’s Bastion
Also known as, Halászbástya, this beautiful monument rises up adjacent to the Danube river and provides a spectacular panoramic view of the Pest side of Budapest (the part of Budapest on the East side of the river). The Fisherman’s Bastion is right next to the gorgeous Matthias Church and a short walk to the Buda Castle.
4. Buda Castle
Within walking distance from the Fisherman’s Bastion is the Buda Castle. We didn’t pay to go inside but walked through and courtyards and around the periphery.
From the castle, you can ride the Buda Hill Funicular down to the chain bridge.
5. Szechenyi Chain Bridge
At the bottom of the funicular, walk across the beautiful chain bridge and find yourself back on the Pest side of Budapest. Walk about 10 minutes East from the Chain Bridge and view or tour the St. Stephen’s Basilica.
6. Heroes’ Square
Heroes’ Square is about 2 miles from the river. Walk down Andrassy Avenue and take in the stunning architecture and shops that line this famous street. Many say that Andrassy Avenue reminds them of the Champs Elysees in Paris.
At the end of the street, you will find the larger than life Heroes’ Square. After enjoying the monument, walk through Varosliget Park to Vajdahunyad Castle. We enjoyed our farewell dinner at the stunning Varosliget Cafe.
8. Szechenyi Thermal Baths
This is the largest medicinal bath in Europe and it is fed by two thermal springs. The water is warm and healing – the perfect way to unwind and relax. The architecture is lovely as well.
9. Take a Cave Tour
Budapest is the capital of caves. It is the only capital in the world which has caves of significant size and length underneath its buildings and streets. More than two hundred caves are known under the Buda side of the town. However these caves also have a special place in the world because of their unusual thermal water based development. The hydrothermal caves of Budapest were created by the same thermal springs that supply the famous spas of the capital and the entire area is on the tentative list of UNESCO World Heritage Sites.
We toured the Buda Castle Caves and the Pal-Voigyi and Szemlo-Hegyi Caves.
10.Visit the scenic Visegrad (the original capital of Hungary) and Szentendre (an artsy town with fun shops), just outside of Budapest.
11. Stroll through Margaret Island
We were blessed to stay on Margaret Island during our stay in Budapest. Margit-sziget is located in the middle of Budapest on the Danube River, a beautiful park island 2.5 km long (1.6 miles) and 500 meters wide. Formerly known as Nyulak-sziget, its name originates from Saint Margaret of the Árpád dynasty, who lived here in the 13th century. Today, the island is a green oasis offering opportunities for sports and relaxation, historical monuments – such as medieval ruins – and unique flora and fauna. It is not accessible by car, but easily reachable via the Margit and Árpád bridges.
12. Eat Traditional Hungarian Food
Traditional Hungarian food is hearty, comforting, and deeply flavored with sweet red paprika, garlic, onions, and sour cream. We enjoyed Goulash Soup, Chicken Paprikash, Porkolt (beef or pork stew), grilled river fish, and duck. Lángos were a favorite – a deep fried flatbread, crispy on the outside and soft on the inside, traditionally rubbed with garlic and topped with sour cream and grated cheese. Desserts included Chimney Cake, Drummer Cake (Dobos Torte), Studel, and Palacsinta (a thin crepe-like pancake rolled up with sweet fillings like walnut cream, fruit jam, and cocoa).
Every one of our retreats is such a blessing to pray over, plan, orchestrate, and experience with a collective group of amazing humans! We will continue to explore and create new offerings as long as the Lord guides and provides.
In 2013, 2017, and 2022 I was blessed to visit the 9/11 Memorial in New York City — all incredibly moving experiences. One of the amazing stories to come out of the 9/11 tragedy is that of the Survivor Tree. A poem written by Faith A. Johnson describes it well:
The Survivor Tree
A miracle of botany, human spirit, and community, In face of great adversity, Back to life and breathing free, It is known as the Survivor Tree.
Buried under twisted steel, Determined branches hands could feel Its blackened trunk, leaves no more, And yet some life inside its core.
Where once its blossoms did embrace, A Callery Pear showcased this place, Where towers stood and life was loud, A city and a country proud.
October day, the tree was found, Amidst confusion, sadness sounds, Came hopeful plans to nurse the tree, Back to vibrant life, healthy.
And so it was that Callery Pear, Moved to the Bronx, now home was there, Cleaned of ash, cushioned in soil, Human hands would gently toil.
To bring the tree back its life, Overcoming hurts and strife, Just as our country proving strong, The tree grew tall, with branches long.
And next to it, a flag did fly, Reminding all that dreams don’t die, Our roots of freedom running deep, Our nation’s strong, and memories keep.
Of loved ones lost, forever gone, Yet, in our hearts, love carries on. A Callery Pear, Survivor Tree, Came back to where it used to be.
It reaches high into the sky, And to the heavens leads our eyes, Grow strong, our dear Survivor Tree, For our America, Land of the Free.
Oftentimes, stories like this hit a heart string. We all have a survivor story. What haveyou overcome? Are you currently in the midst of a struggle or a change? Choose persistence, choose peace, choose strength, choose faith, hope, and love. You are a survivor and will come out thriving! Cultivate the seed that was placed in you until the last small twig has grown.
Bamboo lives underground for five years before it is seen by anyone. It spends five years cultivating a complicated weave of roots in the dirt, until it knows, without a doubt, it is strong enough to sustain the elements of the world. It knows it’s bamboo from the moment the seed plants in the earthly womb, yet is patient as it develops slowly and steadily. One day, when the preparation is complete, the bamboo sprouts — and swiftly shoots up in the air 82 feet! We are like bamboo — strong and resilient — rising beautifully in time.
Be inspired by a piece of my survivor story, The Door Knocker. ❤️
“Out of suffering have emerged the strongest souls; the most massive characters are seared with scars.” ~ Kahil Gibran
