Svādhyāya in the Yogic Tradition

 

In the yogic path, journaling can be a powerful way to practice Svādhyāya, the study of the self. This word comes from Sanskrit and is one of the five Niyamas, the inner observances described in the Yoga Sūtras of Patañjali.

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There are different points of view when it comes to Svādhyāya. Some teachings say that when we study the self, we should focus only on the pure light of the soul. From this perspective, Svādhyāya has nothing to do with the body, the mind, the ego, or even the spirit. This way of seeing things belongs to more advanced stages of the yogic path. We will touch on this briefly at the end of the page.

But for the vast majority of people, it is important to first get to know the body, the mind, the ego, and the soul that we are living through. If we try to go straight to the true self without understanding these layers, we may fall into spiritual bypassing. At some point, life will invite us to slow down and return to these parts of ourselves. Only by knowing the vehicle we are traveling in can we truly feel and understand who we really are.

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Svādhyāya in that case means looking within, observing our mind, our habits, our emotions, and how we move through life. It is not about judging ourselves. It is about becoming more honest, more clear, and more connected to who we truly are.

Journaling is a simple and beautiful way to bring this practice into our daily life. When we write, we create a moment of pause. We open a space where we can observe ourselves with honesty and gentleness. Bit by bit, we start to see the patterns that guide us. We begin to notice what lifts us, what drains us, and what helps us stay balanced.

It doesn’t need to be long or complicated. Just a few lines every day can open the door to deeper self-understanding.

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How to Practice Svādhyāya Through Journaling

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Of course, there are no strict rules. Your journal is your own. But in the yogic tradition, it is often suggested to practice Svādhyāya in a quiet place where we feel safe and calm.

Before writing, it can help to take a few minutes to connect inward. You can sit in silence with your eyes closed. You can also practice Trataka, by gently gazing at one fixed point for a moment. This point (called Drishti in yoga) can be anything, but it’s recommended to choose something positive and uplifting, like a flower, a tree, or a candle flame. Just keep your gaze soft and steady until your thoughts begin to slow down.

You can also practice seedless meditation, simply observing your breath and sensations without trying to change anything.

Another gentle way to start is with yogic breathing. Inhale slowly from the lower belly up into the chest, and exhale gently from the chest down to the belly. Continue this for a few minutes with your eyes closed. This will give you space to feel and fresh energy to begin your journaling with more presence and clarity.

It’s not about doing something big. It’s about coming back to yourself, softly and simply.

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What Can We Write in Our Journal?

 

There are many ways to journal. Some people like to write freely about their day, while others prefer a more structured approach. For example, you might enjoy filling in a chart with colors. This can help you see how different aspects of your life are moving and changing. Over time, it becomes easier to understand what is influencing what. You may start to notice how your food, sleep, mood, or daily habits affect one another.

Journaling can also be a way to find out what is good for you and what is not. You might decide to try ten days without eating meat, or ten days without gluten, or ten days going to sleep at exactly the same time. If you follow the different parts of your daily life during this time, you can compare how you felt before, during, and after. This gives you a clearer view than just relying on memory. Your journal becomes a tool for awareness and a guide to making choices that support your well-being.

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Here are some things you can observe and write down:

• What you ate and drank
• How you slept
• What time you went to bed and woke up
• How your energy felt during the day
• Your general mood or emotional state
• If you had time in nature
• If you practiced yoga or meditation
• The phase of the moon
• Where you are in your menstrual cycle (if it applies)
• One beautiful moment
• One challenge
• One insight

You can also use a small chart like this one to rate how you felt in different areas from 1 to 10. After giving a number, you can write a few words to describe your experience.

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Simple Daily Journal Chart

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This is just a suggestion. You can create your own categories, symbols, or colors. Make it playful, creative, or simple. What matters is that it helps you connect with how you really feel. Colors are often used to make it more clear how we evolve over time. For example, you could use green for balanced days, blue for calm, red for high energy, or grey for low energy. This can help you notice patterns in a more visual and intuitive way.

 

10 Gentle Questions for Daily Reflection

 

You can pick a few of these each day, or answer all if you like. What matters is not perfection — it’s the habit of meeting yourself.

1. What feeling was the most present in my day today?

2. Did I feel connected to myself today?

3. Did I feel connected to nature today?

4. Is there something I’m grateful for today?

5. What drained my energy today?

6. What gave me energy today?

7. Did I eat with awareness today?

8. Did I take time to breathe or move my body with love?

9. Is there something I need to let go of?

10. What is one thing I would like to repeat tomorrow?

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The Moon, the Seasons, and Our Inner Weather

 

In yoga, we understand that we are not separate from nature. The moon, the sun, the seasons — they affect our energy. That’s why it's helpful to write down things like:

• What moon phase are we in?

• Did I got enought sunlight today?

• Am I in a moment of expansion (like spring) or rest (like winter)?

Journaling helps us become more in tune with the natural rhythms ; both outside and inside of us.

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Chakra Healing through Journaling

 

Journaling can be a beautiful way to explore and balance your chakras. It helps you connect with yourself and grow from within. What matters most is not finding the perfect answer, but being honest with your questions and giving yourself space to sit with them.

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If you feel ready to go deeper and are interested in joining my online yoga classes, I offer a free introduction call. In this call, we take time to understand your needs and expectations. If we feel aligned, I will then share a list of reflective questions and offer my full support to guide you on your journey of self-growth, chakra healing, and self-discovery.

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This path takes time. There’s no need to rush. Let your body, heart, and soul move at their own pace.

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Beyond the Mind: Meeting the Self

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In its most subtle form, Svādhyāya is the study of the Self beyond the body and mind. It is the quiet recognition of the unchanging presence within us — the witness, the light, the peace that is always there. Through meditation, stillness, and inner silence, we come closer to this true Self. It is not something we have to create, but something we remember. It is made of love, awareness, and deep peace. When we touch this space, even for a moment, we feel whole. Let your practice of journaling, of self-reflection, of simply sitting and breathing, be a doorway to this inner truth. The more you turn inward with honesty and care, the more you will discover the beauty that is already inside you. Keep going. You are not far.

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