Embodied Health

As students head back to school, a sense of excitement and anticipation fills the air. New classes, fresh supplies, and the promise of learning new things can be invigorating. However, amidst the hustle and bustle of the academic year, it’s essential to carve out time for self-reflection and personal growth, not just for students of traditional schooling, but for students of life as well.

As an integral part of the 8 limbs of yoga, one of our most important lessons is Svadhyaya, or self-study. The yoga sutras of Patanjali states:

“Svādhyāyād iṣṭa devatā samprayogaḥ”
—Through self-study, one attains communion with the divine. (Yoga Sutra II.44)

Svadhyaya involves introspection and understanding one’s own thoughts, emotions, and actions. This practice encourages us to look inward with clarity and honesty, fostering a deeper connection with ourselves and our surroundings and connecting us with the universal divine.

As the fourth Niyama, or personal observance, Svadhyaya is a powerful tool for emotional resilience and personal development. It asks us to be aware of our fears and aversions, our likes and dislikes, our innate nature and vibration and who we are when no one else is looking and bring those elements into the light, to be considered and examined. This can be intimidating, as many of us are much more comfortable with the “Stories we tell ourselves” about who we are than who we truly are inside.

As Patañjali reminds us:

“Heyam duḥkham anāgatam”
—Future suffering can be avoided. (Yoga Sutra II.16)

When we study ourselves honestly, we begin to see the patterns that lead to unnecessary suffering, and we gain the power to shift them.

It is often difficult to discern the “why” behind our actions and inactions, and often easier to point the lens outward at others and the world, rather than consider just how much control we actually have over our choices. (Hint: it’s more than we realize)

Here are a few ways you can support the practice of Svadhyaya and get to know yourself and what drives you a little better this season:


1. Practice Mindfulness – When we find ways to be present in the moment, it becomes easier to catch ourselves before we act. Set the phone down and notice the world around you. Spend time in silence or meditation, inviting mindful moments into every day.

Try this exercise next time you’re outside: Look at the ground and find the tiniest thing you can see. A miniscule bug, a tiny crack in the sidewalk, a small blade of grass moving with the wind. Focus on this one singular thing for 3-5 minutes. Look at, think of nothing else but this one tiny element in the universe. Then, close your eyes in gratitude for the incredible gifts of this world.

When we practice paying attention, it becomes easier to do so on a daily basis. This makes us more present with our loved ones and ourselves.

2. Be Reflective, Not Reactive – Notice your tendency to immediately react to what is happening. Whether your natural reaction is to fight, flee or freeze when under stress, pausing to breathe and integrate the experience can help you make choices that are more aligned with your true nature, so you have fewer regrets later.

Just because you are always available through technology does not mean you have to respond immediately. If you receive a triggering email or txt message, wait 24 hours at least to reflect before responding. Write as many draft responses as you need, ask a friend or chat GPT to skim your response for potential triggers that could escalate the issue. Consider why you feel the need to respond and what you hope to get back out of your response. Who benefits from your response, and does it matter in the end?

If someone is in front of you creating conflict, close your mouth and take 3 breaths or walk away entirely. It’s ok to ask someone to give you “time to think about it.” Is your ego in charge of your reaction or are you able to see the event through the perspective of the other person as well?

During conflict, your brain’s amygdala becomes highly active, detecting threats and triggering a rapid “fight, flight, or freeze” response to prepare for danger. This can cause your prefrontal cortex to temporarily shut down, impairing your decision-making, empathy, and the ability to process information.

Take some space to let your brain come back online after a moment of conflict and come back with a clear head and open heart. Practice sitting with your emotions and discover why you are having them. Over time, you may just notice that your reactive self is driven by ego rather than truth and love.

3. Be curious – Self-awareness is a journey, not just a destination. Svadhyaya nurtures curiosity and a love for learning. When we engage in self-reflection, we can identify what parts of ourselves are really “in the driver’s seat” of our life and make more conscious, intentional and compassionate choices.

Start a new hobby, engage in a discussion group or connect with a spiritual community. Journal your thoughts, create a gratitude jar or simply talk to yourself in the car on your way to work as if you were speaking to a dear old friend.

As the Sutras remind us:

“Tada draṣṭuḥ svarūpe avasthānam”
—Then the Seer rests in their true nature. (Yoga Sutra I.3)

Through curiosity and practice, we return home to who we are at our core.

Bringing It All Together

This back-to-school season, let us remember that we are all lifelong learners. Whether in classrooms, workplaces, or daily life, the greatest curriculum is the study of the self. Svādhyāya invites us to pause, reflect, and grow—not only for our own evolution but for the harmony of the world around us.

As we step into this new season of learning, may we carry with us the courage to look inward, the humility to learn, and the grace to transform. In knowing ourselves, we uncover the divine spark that connects us all.