160. Karuṇā. Turn on the compassion.
In Yoga Sutra 1:33, Patanjali offers us a universal method to cultivate inner peace and mental clarity by adopting specific attitudes toward different situations. This sutra, expressed in Sanskrit as:
“Maitrī-karuṇā-muditā-upekṣāṇāṁ sukha-dukha-puṇya-apuṇya-viṣayāṇāṁ bhāvanātaḥ citta-prasādanam”
translates to:
"By cultivating attitudes of maitrī (friendliness) toward those who are happy, karuṇā (compassion) for those who are suffering, muditā (joy) for those who are virtuous, and upekṣā (equanimity) toward those who are non-virtuous, the mind becomes serene."
Each of these four qualities aligns with a specific human experience, guiding us on how to approach both ourselves and others with a peaceful mind:
Maitrī (मैत्री) – Friendliness toward those experiencing sukha (सुख) or happiness. This practice helps diminish envy and cultivates genuine joy for others’ well-being.
Karuṇā (करुणा) – Compassion for those in dukha (दुःख) or suffering. This approach softens our heart toward others’ pain, allowing us to connect without judgment or distance.
Muditā (मुदिता) – Joy toward those who are puṇya (पुण्य) or virtuous. Celebrating others’ successes and virtues reduces feelings of resentment or comparison.
Upekṣā (उपेक्षा) – Equanimity toward those who are apuṇya (अपुण्य), or experiencing non-virtuous states. By adopting an attitude of non-reactive acceptance, we cultivate inner stability and avoid getting pulled into negative cycles.
Swami Satchidananda highlights the universal applicability of this sutra, urging us to remember it for daily life: “Whether you are interested in reaching samādhi or plan to ignore Yoga entirely, I would advise you to remember at least this one sūtra. It will be very helpful to you in keeping a peaceful mind in your daily life.” By anchoring ourselves in these attitudes, we transform even ordinary interactions into opportunities for cultivating peace.
The concept of Karuṇā, or compassion, resonates with practices found in Metta meditation from Buddhism, also known as Loving-Kindness Meditation (LKM). LKM encourages us to generate feelings of kindness and compassion for ourselves and others, and has been shown in studies to reduce stress and increase well-being. As you approach the weekend, perhaps try to focus on cultivating Karuṇā, or compassion, especially in situations where you encounter suffering, whether in yourself or in others.
The Bhagavad Gita also emphasizes cultivating a steady mind through its teaching of samatvam yoga ucyate (समत्वं योग उच्यते) — “yoga is balance of mind.” Patanjali’s approach in this sutra aligns with this idea of steadiness, helping us to respond with calm intention and kindness instead of reacting impulsively to each situation.
In practicing this sutra, consider making just one quality, such as Maitrī (friendliness), a single-pointed focus for the day. Reflect, act on it, and see how this concentrated intention can transform your interactions and sense of inner peace. Through Maitrī, Karuṇā, Muditā, and Upekṣā, we cultivate a stillness within that radiates outward, harmonizing our relationships and grounding our minds in peace.
