In Patanjali’s Yoga Sutra we find mention of the most important practice for minimizing harmful emotional reactivity. And no, it’s not asana, or the physical postures of yoga. He refers instead to the Brahmaviharas, otherwise known as the four immeasurable thoughts. The four are loving-kindness, compassion, shared joy and equanimity. Learn more about the Brahmaviharas, their connection to the yoga sutra, and their near and far enemies. Understand why these four form the foundation of emotional intelligence and freedom from the “churning of the mind.”

Sara-Mai Conway is a writer, yoga and meditation instructor. In addition to writing and teaching with Mindfulness Exercises, Mindworks, Modern Elder Academy and on retreat, she offers donation-based community classes in her small coastal town in Baja California Sur. Her yoga classes are informed by her 10+ years of practice in Tibetan Buddhism and her studies of yogic philosophy.

Learn more about Sara-Mai here: https://www.bajasurfyoga.com/saramai-conway

00:44 - Guided meditation led by Sara-Mai (grounding and intention setting)
05:44 - What are the Brahmaviharas?
07:00 - What is the Yoga Sutra? 
08:30 - What is Yoga?
13:29 - The yogic path as the antidote to our confusion
14:55 - The three poisons (ignorance, attachment, aversion)
17:06 - A review of the 8 limbs of yoga
22:12 - The most powerful meditation (according to Patanjali)
22:55 - The Brahmaviharas in relation to their far and near enemies
35:03 - The Brahmaviharas as the solution to emotional reactivity
39:04 - Group discussion on the relevance of the Brahmaviharas
39:40 - How we cause our own suffering
42:42 - QUESTION - How might you apply the Brahmaviharas to people who cause harm?
47:28 - QUESTION - How would you introduce this concept to someone who might be averse to talking about “Brahmaviharas?
50:20 - On ethics/morals as the foundation for mindfulness
52:30 - Expanding our circle of who we share compassion with
54:12 - QUESTION - What if people aren’t ready to hear they have an infinite capacity for love?
58:24 - The experience of interbeing, and how that helps us recognize our true nature
1:01:06 - The groundwork that needs to be done before we can open to infinite love
1:05:15 - Guided meditation on the Brahmaviharas 
1:27:05 - Discussion on the meditation practice and why it feels good to share
1:32:50 - How we might work with the Brahmaviharas as mindfulness teachers
1:36:40 - Dedication