All the time we are bombarded by sensory input in the form of images, words, sounds, tastes, smells and sensations. We cannot avoid it and sometimes we even reach out for it by switching on the TV or scrolling through social media posts in the belief that we are relaxing. The raw data is perceived by the mind which immediately sorts through its huge catalogue of experiential memories with which to compare with the most recent sensory input. Associations are made between past and present, labels are assigned, and the experience is analysed and judged as either ‘good’, ‘bad’ or ‘neutral’. Instantaneously we believe that we have understood the meaning of the image our eyes have seen, or the sound or ears have heard, and we immediately decide how to respond.
If we perceive the situation as positive we may grasp at the experience or if we decide it is negative we reject it. In so doing, the mind’s original narrative about the experience is reinforced and a deep imprint is made ready to be reflected back out again in the future. The mind carries on in this way, like an echo chamber, unless and until we direct it to do otherwise. We tend to listen to our own thoughts and for the most part accept the mind’s self-created narrative is real and true, so the knot of sensory input, association, judgment and narrative become even more tightly bound together.
This system can be helpful because it enables us to function in every day life. However, once something has been perceived, analysed, judged and imprinted in the mind, the associations tend to stick. So if our mind has misjudged the situation we end up with imprints and knots that are unhelpful, leading to thoughts and beliefs which are not serving us. This may lead to anxiety, fear, anger, depression and feelings of alienation and disconnection. Like a hall of mirrors the mind reflects back to itself a distorted version of the truth and the resulting thoughts can be disturbing or intrusive, often on a repetitive cycle. We may even feel that thoughts define us, as if they are somehow solid.
Through the mindful practice of yoga, we can open up a ‘gap’ – a little more space – between sensory perception and the formation of associations, analysis, judgment and impulses to respond; in that brief moment we can choose a different way, a novel response. In asana (movement practice) we do this by staying in the freshness of direct
experience with each movement, change and bodily feeling. We go in deeply to sensations, suspending analysis and commentary and in that way the body finds new ways to move. When we are practising pranayama (breath extension) we ‘become’ the breath – light and subtle – and we no longer notice the thoughts. In meditation we may use visualisation, words, sounds or imagined feelings, or we may work directly with the thoughts or the spaces between and around them. Crucially, though, we do not follow the thoughts even though we acknowledge them. The result of all these yoga practices is that spaces in the mind open up, the thoughts may slow down or thin out, they may become less intense and the repetitions are fewer so we feel some relief.
For some time after our formal practice ‘on the mat’ we carry over the ability to ‘mind the gap’ into our every day life. We find that we have a moment more to recognise our mind’s response to words and images and it is in that gap that we have choices and potential to move away from negative thought patterns. The good news is that the more we practice ‘on the mat’ the easier this becomes, we feel more comfortable in our own skin, more connected with our environment and those we come into contact with.
Eventually, through insight meditation, we start to look at the nature of the mind itself and we discover that our thoughts are not solid, that they do not define us, however disturbing and intrusive they are. Only then do we begin to understand that with commitment and perseverance there is a possibility of liberating ourselves from thoughts altogether. It is one thing to write or read this but quite another to realise this! The only way to transform intellectual understanding into irrefutable wisdom that we can trust and rely on, is to do the
practice and find out for ourselves.
Finally, yoga is not all about ‘calming’ (‘re-balancing’ might be a more appropriate description) so there are practices suitable for all mental health conditions including movement, breath work and sometimes meditation. It is important to find the right practices at the right time under the guidance of an experienced Mental Health Yoga teacher. If you would like to find out more about Yoga for Mental Health for yourself or someone else then please get in touch.
