Sage Patanjali in this Yoga sutras has explained this concept of Pratipaksha bhavanam in the Sadhana Pada.
‘ वितर्कभाधने प्रतिपक्षभावनम् ‘ | PYS 2.33
He further states that
‘ वितर्का हिंसादयः कृतकारितानुमोदिता लोभक्रोधमोहपूर्वका मृदुमध्याधिमात्रा दुःखाज्ञानानन्तफला इति प्रतिपक्षभावनम’ | PYS 2.34
Improper thoughts,(and actions) such as those of violence etc., whether committed physically or caused to be done or abetted, and improper emotions, caused by greed, anger or delusion, present in mild, medium or intense degrees, result in endless pain and ignorance. Hence, there is the necessity of cultivating the opposites.
Let us see the definitions of Yoga as given by sage Patanjali and the result of that.
योगः चित्त वृत्ति निरोधः | PYS 1.2
तदा द्रष्टु : स्वरूपे अवस्थानं | PYS 1.3
Sage Patanjal in his Yoga Sutras says that “ Yoga is to gain mastery over the Mind, so that it helps to reduce the modifications in the mind. He says that when the modifications of the mind reduces, we recognise our true SELF.
Sage Patanjali gives us clear step by step instructions to reduce the modifications of the mind gradually . One of these is Ashtanga Yoga, detailed in Sadhana Pada where he prescribes Yama, Niyama to help us be aware, be mindful of the various emotions to which we are slaves . By regular practice and adherence to Yama, Niyama we overcome this slavery. We will be able to detach ourselves from the emotions, learn to witness the emotions, see them pass by and hence transcend them. This is the process of subtly training the mind to eventually replace its characteristic chanchala nature to Ekagrata. Ekagrata in the mind is key to experiencing our true nature .
Yamas are certain practices to follow during our interaction with the world outside. They are - Ahimsa(non-Violence), Sathya(truth), Asteya(non-stealing), Brahmacharya(directing our activities to a higher reality), and Aparigraha(non -hoarding).
Niyamas are observances for our personal growth and include Saucha(cleanliness), Santosha(contentment), Tapas(perseverance), and Ishwara Pranidhana(surrendering to a higher reality).
During the interaction, our emotions come into play. These could be positive or negative. Negative emotions lead one into a downward spiral. That is why it is important to consciously break away from negative thoughts and emotions and replace it with a positive thought (pratipaksha bhavanam) so that clarity of mind can be sustained and utilised for a higher purpose.
Conscious practice : The practice of Pratipaksha bhavanam, happens only with continuous Abhyasa. When we consciously remain aware of our feelings/emotions, so that it is replaced with the opposite values.
1. When the idea of stealing comes, replace it with gratitude for everything that you already possess for the idea of stealing only comes with an imagined lack of some thing or idea . When a big wave of anger comes to mind, replace it with love. Think of something or someone who evokes love, for eg. your child. Visualise your child hugging you and you will observe that the wave of anger ebbs and and is replaced by a new wave of love.
2. Swami Vivekananda says that if we project hatred and jealousy, they will rebound on us. Since you have put it into motion by feeling those strong negative emotions, no power can avert them and you will have to bear the consequences.
So, understanding that what we throw out or project onto others comes back to us and remembering this, when hit by a wave of negative emotion like hatred and jealousy, ensures that we stop the negative train of thought.
Being aware of the mind, thoughts and emotions will enable one to practice pratipaksha bhavana. Bringing in such a change in looking at and interacting with the world is what Sage patanjali calls Pratipaksha Bhavanam which subsequently leads to chitta prasadanam.
Tool to practice Pratipaksha Bhavanam:
Ahara, Nidra , Bhaya, Maithunam are common to man and animal. Animals act according to their instincts and impulses and it is their privilege. Man being an intelligent being, these natural urges can be mastered, disciplined, purified and sublimated. A man of wisdom alone can achieve this. The glory of man is that he can, by his rational intellect, curb and master the flow of his instincts for carnal pleasures and redirect them to a higher
objective, ultimately sublimating himself into something nobler and more divine.
Human body can seek its fulfilment only in the field of sense objects, it is the intellect that has the capacity to envision higher possibilities. This technique of reversing the process of instinct, to flow in the direction of rational contemplation is called Pratipaksha bhavanam. Through the practise of pratipaksha bhavana, we can re-educate the mind, not to run away with its imagined picture of happiness, eg. the perishable Kamini(carnal pleasures) and Kanchana(wealth) .
Adi Shankara, sees human life to be as uncertain, as a minute particle of water trembling at the tip of a lotus petal. Since Life is uncertain, he exhorts us to be here and now and think about the imperishable , the ultimate reality, the Brahman.
Acharya Shankara says that we are living every hour of our existence amidst the temptations of life, where kamini and Kanchana are the main enchantments. He says that the objects of fascination are so numerous and their enchantments so powerful that it is too irresistible for an individual seeker to resist the temptation. So he advises satsangha,( company of the good). This constant contact directly with learned teachers, sincere seekers, the greatest devotees of the lord, and great books, in one’s early life will give him more courage and strength to sustain his efforts to conquer his base nature. Satsanga will also minimise the temptations he has to face. Inspired by the lofty examples he is in contact with, he will be better able to turn away from the material world and its pitfalls.
Acharya Shankara tells his students that Moksha, freedom can be had here and now, through the discipline of sense organs and mind, and by the practise of pratipaksha bhavana, “may one come to experience the lord that dwells in one's own heart.”
Let us make the art of contemplation a daily abhyasa. Every time a negative thought comes to our mind, we get caught up in it, leading to stress, anxiety, and so on. With the understanding of pratipaksha bhavanam, we can be more aware, mindful when we are caught up in the negative emotions, pause and let go and think of an alternate positive thought. This will help us to lighten our mood, and carry on with our activities in a peaceful way. Let us live intelligently.
- Vijaya Hariharan, Senior Yoga therapist
References - Insights from Raghuramjis satsangh ,Contemplation on Sage Patanjali's Yoga Sutra & Contemplation on Bhaja Govindam