135. Styana, our mental sluggishness.
In the yoga journey, a common thread of wisdom shared by the ancient yoga and meditation masters is recognizing and overcoming obstacles that arise along the path. One of the most concise and systematic articulations of these challenges comes from Patanjali’s Yoga Sutra 1:30:
"Vyadhi styana samsaya pramada alasya avirati bhranti darshana alabdha bhumikatva anavasthitatvani chitta viksepah te antarayah."
व्याधि-स्त्यान-संशय-प्रमाद-आलस्य-अविरति-भ्रान्ति-दर्शन-अलभ्ध-भूमिकत्व-अनवस्थितत्वानि चित्त-विक्षेपाः ते अन्तरायाः।
This sutra outlines the nine obstacles or distractions (antarayah – अन्तरायाः) that hinder the practitioner’s progress on the spiritual path. The root of these obstacles is the quality of tamas (तमस्), the heavy dullness and inertia that clouds the mind and energy. When tamas predominates, it creates a downward spiral of lethargy and confusion, out of which these nine obstacles manifest.
One of the first obstacles that Patanjali addresses is Styana (स्त्यानम्), which translates to mental dullness or apathy. When we are stuck in styana, it can feel as if the mind is weighed down, unresponsive, and lacking enthusiasm. This is different from physical laziness; styana refers explicitly to an unwillingness to engage mentally or emotionally with our practice or life. When the mind is caught in this state, even tasks that are typically enjoyable or stimulating become burdensome.
One contributing factor to the onset of Styana is diet. What we eat directly impacts our minds and bodies. Certain foods can increase tamas, making us feel sluggish and lethargic, while others promote clarity and lightness (sattva). The yogic tradition emphasizes the importance of a sattvic diet, which includes fresh fruits, vegetables, whole grains, and pure water, to promote mental clarity and physical vitality. On the other hand, tamasic foods such as processed snacks, fried items, and stale or overripe foods contribute to the heaviness and dullness that can make styana more pronounced.
How do we manage our styana? One effective remedy is to cultivate vigour or virya (वीर्यम्) to counterbalance the inertia. This can involve introducing activities that invigorate both the body and mind, such as exercise, yoga asanas, or pranayama (breathwork). The movement of prana (life energy) through dynamic action helps shake off dullness and reignite a sense of energy and engagement.
Another crucial practice for overcoming Tatyana is cultivating tapas (तपः), which means discipline or self-discipline. Tapas doesn’t mean forcing ourselves to do something out of sheer willpower but rather a gentle and steady commitment to keep showing up, even when enthusiasm wanes. When we engage in tapas, we build the capacity to endure discomfort and to move through mental dullness with steadiness and grace.
Patanjali also suggests the use of mantra-japa (मन्त्र-जपः) as an antidote to styana. Mantra-japa involves repeating a sacred sound or syllable, such as OM (ॐ), with full attention and awareness. The mantra's vibration helps anchor the mind, breakthrough tamasic inertia, and reawaken clarity. When done with focus and devotion, chanting can shift energy, lifting the mind out of dullness.
Additionally, a more modern yet equally powerful practice against Tatyana is journaling. In her book The Artist’s Way, the great teacher Julia Cameron recommends a specific form of journaling called Morning Pages. This practice involves writing three pages in a stream-of-consciousness style first thing in the morning. This unstructured, free-flow writing allows one to clear the mind's cobwebs, process lingering thoughts, and regain mental clarity. Putting pen to paper, like chanting, helps move stagnant energy and dissolve mental dullness.
This weekend, consider adding some invigorating activity to your routine to cultivate tapas. Whether going for a brisk walk, engaging in a yoga practice, or starting a mantra-japa session, taking small steps toward activity can shift the mind and set a positive tone. Tapas is the key to breaking the cycle of Tatyana, and once momentum is gained, the mind naturally moves toward greater engagement and awareness.
As you explore these practices, remember that even small actions—chanting a single OM or writing a few lines in a journal—can profoundly impact over time. The more we cultivate tapas, virya, and awareness, the less power Tatyana has over us, and the more we can experience the deeper mental and spiritual clarity that Patanjali promises.
