Inspiring & Provocative Questions for Your Path Toward Greater Health, Wellbeing, & Awakening:
Holding a perspective of what you most desire and aspire for in your life and in your health and wellbeing, reflect on the following questions. See if you can reflect in such a way where you do not judge or think negatively about yourself, and instead, see with clarity and compassion where you are out of alignment with your truest and higher Self:
What are things in my life I continue to do, even though I know I should not do them?What are things in my life I am not doing, even though I know I should?
Woven deep in the teachings of numerous spiritual traditions across the world are guiding principles that, although they might look and sound different across traditions, invite and encourage us to take full responsibility for our lives. This idea and practice of ownership and responsibility goes beyond the surface level of managing daily responsibilities — it encourages us to look deeply into the conditioning, habits, patterns, and belief systems that shape our thoughts, intentions, actions, decisions, choices, and paths in life.
Specifically, taking ownership and responsibility for one’s life is a central theme in yogic philosophy and practice. The ancient teachings of yoga remind us that we are the creators and architects of our own experience.They remind us we have the power to step out of the role of being a passive observer, or a ‘victim of circumstances’, and instead, to become an empowered and active participant in the creation of our reality and lives.
From a yogic perspective, this ownership involves systematic and deep self-reflection, cultivation of self-awareness, cultivation of discipline, and a willingness to confront the truths of current behaviors and where they come from. In other words, it involves seeing that the roots of current behaviors exist INSIDE us, not outside. Therefore, a necessary first step on this path is acknowledging that while we may not control every external circumstance, we do have the power to choose how we respond to other people, to challenging situations, and to the unfolding of life around us.
When we start taking responsibility for our lives in these ways, it’s possible to start to see the potential for awareness, presence, and growth in every moment. Instead of being bound by the limitations of old habits and conditioning, we begin to open ourselves to the possibility of transformation. This process can be challenging, but it is also incredibly empowering and rewarding.
One of the greatest obstacles to personal growth is the force of habit. Habits are like ruts in a road – once you’re in them, it’s hard to get out! The human brain is wired for efficiency, and as a result, we often fall into patterns of thinking and behavior that no longer serve us. Some of these patterns are a result of learning to cope with traumatic experiences from our childhood or more recent past, while some are simply the result of unconsciously doing the same things over and over and in the same ways for many days, weeks, months, and years. In both examples, we often miss noticing the momentum that gets going in these old ways of being that aren’t aligned with who we are and who we want to become. And then one day, we find ourselves wondering “how did I get here?” And “how do I now change?”
Yogic teachings provide aspects of both a philosophical and practical framework for this kind of self-awareness and personal transformation. Insights from modern neuroscience also offer critical insights into the biological processes that support habit change. Understanding the science behind habit deconstruction and formation, for example, can provide perspectives and tools for creating the kind of lasting change in our lives we most desire.
So, what are habits?
Habits are essentially patterns of behavior that are stored in the brain’s basal ganglia, the region responsible for habit formation and automatic behaviors. When we perform a habit, our brain saves energy by relying on these established neural pathways, which have at their roots a system of linking cues and rewards (think of how you would train a dog with treats!). This is why breaking an old habit or creating a new one can feel so difficult – our brains are designed to stick to familiar patterns of efficiency and reward.
However, research also shows that with consistent effort, it is possible to create new habits and rewire the brain (e.g., by engaging goal-directed areas of the brain such as the prefrontal cortex). The process of habit change also involves a phenomenon called “neuroplasticity,” which is the brain’s ability to reorganize itself by forming new neural connections and pathways. Neuroplasticity allows the brain to adapt in response to new experiences and behaviors, which is why it is possible to break old habits and develop new ones. This principle, sometimes also referred to as "neurons that fire together, wire together," accurately reflects how new habits can be formed and old ones broken by consistently practicing new behaviors.
Both ancient spiritual texts, as well as various modern day research, give differing information when it comes to how long it takes to create a new habit. We all have seen things saying it’s 21 days, 40 days, 66 days, and perhaps even longer. It’s helpful to see these numbers as having both some practical truth, as well as representing something more symbolic when it comes to living a life dedicated to spiritual transformation. But habit formation timelines are not ‘one size fits all.’ Current research shows that habit formation varies greatly depending on the complexity of the habit (e.g., how long it’s been repeated in the brain/nervous system/body and why it was created in the first place), the individual and their unique ‘make up’, the environment the individual is living within (e.g., do they have encouragement and support?), and the consistency of repetition and/or conscious practice to change the habit. Across several sources, a range of 18 to 254 days is cited as a good range to work with when setting goals to change old habits and create new ones. This wider range highlights the importance of consistency and persistence, rather than reinforcing the idea that habits solidify within a short, fixed timeframe or number of days for everyone. In other words, it is only by repeating a behavior regularly that the neural pathways are reinforced in such a way that actually supports a new habit by making it easier for the brain to choose this new behavior over time (e.g., like the ruts in the road metaphor). Also over time, this repetition shifts control of the behavior from goal-directed areas of the brain (such as the prefrontal cortex) – where one has to think about and put in effort every time they want to do that activity, for example – to habit-based areas like the basal ganglia. Ultimately and eventually, with repetition, the behavior becomes more automatic and less reliant on conscious decision-making.
Most of us are often aware of how some or even many of our old habits keep us stuck in limiting beliefs, negative self-talk, or unhealthy routines, preventing us from stepping into the fullness of our potential; however, both yogic teachings and modern day research shows how awareness alone isn’t enough to overcome or change patterns. In combination with awareness, beginning to consciously see different options and choices, and acting on those choices, is also required.
From a yogic perspective, we can look to the Niyamas (personal observances) from Patanjali’s Yoga Sutras and the 8 limbs of yoga for inspiration and guidance, and what we find there are two complementary parts of the process as (1) growing in self-awareness through the principle of svadhyaya, or self-study and (2) tapas, or disciplined effort (sometimes also referred to as ‘burning enthusiasm’!).
Svadhyaya encourages us to reflect on our behaviors and tendencies, cultivating an understanding of what drives our actions. This self-awareness is one of the keys to breaking free from old habits. Once we can see our patterns clearly – and even observe habits without judgment – we begin to create the space needed to eventually make different choices.
We are then called to embody the practice of tapas, or disciplined effort. Tapas represents the heat and friction of positive change. The fire that arises when we challenge our old habits and work toward new, more aligned ways of living. For example, have you ever decided to do something challenging – like try a different way of eating or a new yoga or exercise routine – and within a certain number of days, you start feeling really good? And then feeling good not only reinforces the new behaviors, but inspires you to also make additional small or larger changes in other areas of life? Almost like you all of a sudden have more time, energy, and inspiration to do more than just the original change? This is the heat, fire, and power of tapas!
At Namaspa, we believe that the path to transformation is best walked in community. That’s why we offer programs like 40 Days to Health and Vitality (in-person and online, October 8-November 19) – to provide the support, structure, and inspiration needed to create meaningful change. Namaspa’s 40 Days program is designed to help participants take ownership of their lives in the very ways discussed in this blog: by cultivating self-awareness, changing old patterns, and creating new, healthy habits – all in a supportive community environment. Over the course of seven weeks, we will explore the yogic teachings of the yamas and niyamas – yoga’s ethical guidelines – as well as dive into developing new routines and habits around holistic health and wellbeing (e.g., yoga, mindfulness and meditation, breathing techniques, healthy eating, and consistent movement/exercise).
Each week (Tuesdays, 7:00-8:15pm PT), participants come together to reflect on experiences, share insights, and support one another in their journey. The group meetings add an important element of accountability and encouragement, which can be a powerful motivator when working to break old habits and create new ones.
Also, by committing to an intentional phase of reflection and practice in a container like the 40 Days program, the brain receives the time and repetition needed to create lasting change.
Taking responsibility for one’s life is not about perfection; it’s about progress. And it’s about taking opportunities to recognize where we currently are, to acknowledge the habits and patterns that no longer serve us, and to take empowered steps toward creating a life that aligns with our highest values and intentions.
We invite you to join us on this journey – whether it’s through the 40 Days program, attending classes, or joining a workshop, we hope you feel inspired to live your fullest, healthiest and best life!
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