When I went through yoga teacher training, yoga philosophy was one of the most challenging parts for me. Specifically, reading Patanjali’s Yoga Sutras often seemed tedious. I think it was largely the particular translation that we were assigned. Still, I was able to pick out gems. Regarding the fourth Niyama, Svadhyaya, a nugget of truth stood out to me: “Study thy self, discover the divine” II.44

One of my core strengths, according to Clifton Strengths is Intellection. An aspect of Intellection is introspection, which is closely related to Svadhyaya. Svadhyaya translates as “self-study.” I value self-study highly and find it to be a crucial part of striving to grow and to live my values.

Some people are more naturally inclined toward self-study than others. When elevated to an intentional practice, though, anyone can do it and benefit from it.

Peace Pilgrim said, “There is a criterion by which you can judge whether the thoughts you are thinking and the things you are doing are right for you. The criterion is: Have they brought you inner peace?”

I have often used a variation of this question when evaluating options: “Will this bring me more stress or more peace?” or “Is this bringing me more stress or more peace?"

The answers to these questions are subjective, but that is the point. Svadhyaya calls for us to go inside ourselves to find answers from the deepest core of ourselves.

Decades ago, I engaged in an intentional process of determining my own core values. Until the last year, they remained unchanged at four: Compassion, Excellence, Integrity and Fitness. As I committed to grow through our family’s mental health and substance use struggle, I added Resilience to the mix within the last year or so. Then, as I realized that I was going to be retiring from my full-time University position and making a difference my own way, I knew that my health—not just my fitness—was going to be a key priority. “Wellness” seemed like a better fit, broader and more encompassing than Fitness. Most recently, as I was rocking my grandbaby and thinking about this blog post several days ago, I knew that I needed to add Presence to my list of core values. Not only is it my theme for 2025, but it is also a value that I want to carry into the remainder of my time on the planet. It is so important to be present for our lives—to really pay attention to each moment and engage with the people, animals and activities that comprise them. Otherwise, we may look up and realize that we have missed it all.

Through an ongoing process of Svadhyaya, my core values today are Compassion, Excellence, Integrity, Wellness, Resilience and Presence.

Defining core values is only one manifestation of Svadhyaya. The main thing is to live intentionally, rather than on autopilot. Yoga itself is the union of mind and body, of thought and action, of intention and function. Svadhyaya is one way of ensuring that we practice yoga in its deepest sense.

Here are some ideas for practicing Svadhyaya in your own life:

· Set aside specific times daily, weekly or at some other interval to find quiet space and listen to your inner guidance. This can look different for each of us. I do my very best thinking and receive my greatest inspiration on my bike. When the weather cooperates, taking off on a bike ride with a provocative question in mind gives me excited chills because I know that there is a strong chance that I will be able to relax into the answers as I pedal. This can also be done in a journal or on a meditation cushion or on a walk, among many other options. The important thing is to honor it as sacred time and allow yourself to become still enough inside (even if you are moving on the outside) to welcome the answers into your life.

· Find a Self-Study Buddy. For more extroverted people or those who like to have an accountability partner, you may find Svadhyaya more accessible when you partner with someone you trust who also wants to learn more about her or himself. You can “interview” each other and share your responses. Even those of us who love to do this type of work alone may have experienced the benefits of speaking our truths out loud to a therapist or coach. This suggestion is different, though, because it is a mutual process, where you are each seeking your own answers from within. Your Buddy is simply holding space and making the process more inviting, and, perhaps, more effective for those who draw from the energy of others.

· Keep a list of prompts. I love a good question and often transform thought-provoking quotes into questions in my mind and turn them into a form of Svadhyaya, evaluating myself against them. Regardless of how or when you decide to engage in Svadhyaya, here are some starters for you.

o Is (the life I am living, the choice I am making, the job I am doing, etc.) bringing me more peace or more stress?

o What values are most important to me?

o (Once you have defined your core values) In what areas am I living in alignment with my core values? Where am I not?

o What do I choose as my theme for this year (or other time frame)?

o Am I living as the person I want to be/become?

o What is my purpose?

o What is my personal mission?

· Hold micro check-ins with yourself. The PAUSE is one of the greatest tools we have for Svadhyaya and simply for living as an intentional and effective human. Viktor Frankl described it this way, “Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and freedom.” We can train ourselves to pause before reacting in any situation. It’s not easy, and I haven’t fully mastered it, but I am better at it than I used to be. In this Pause we can check in and ask ourselves:

• Is this the best response?
• Will saying this be helpful, or is it simply giving voice to my anxiety? (Particularly useful in communicating with loved ones experiencing mental health and substance use struggles.)
• Is there a better way to handle this situation?

These are only some of the ways you can incorporate Svadhyaya into your life. The gist of it is acting from a place of intentionality, rather than reacting spontaneously to life’s surprises, CHOOSING how we go through life because we have taken the time to check in with ourselves and figure out what fits.