The Practice That Ends Overthinking

Hey there, Yogi! 🤍 

Autumn brings beauty, the stillness, the reflection, but also, for many, a quiet heaviness.

We start thinking more, feeling more, worrying more. Thoughts loop endlessly: What if… Why did I… What next?

We’ve all been there. And the more we try to stop thinking, the louder the thoughts seem to get.

But yoga offers something far deeper than trying to silence the mind.
It teaches us to witness it.

Let’s learn about it from oday’s issue about Drashta Bhava: “the Seer’s/Witness’s perspective.”

Yoga Deep Dive
What It Means to Become the Witness

When life feels heavy, especially this time of year, most of us try to “fix” the mind.
We read, reflect, analyze, overthink the overthinking.

But the truth is, you don’t need to fix the mind, you just need to see it.

In yoga, there’s a beautiful idea called Drashta Bhava, which means the state of the Seer.

It’s the part of you that watches what’s happening without getting swept up in it.

You’ve felt it before; that small space between an emotion rising and you reacting to it.

That’s the witness.

When you observe your thoughts rather than chase them, something subtle shifts:

• You start responding instead of reacting.

• Your nervous system begins to downshift.

• You realize you are not your worry, your plans, or even your emotions.

Modern psychology describes something similar, it’s called meta-awareness.

When you’re aware of your thoughts instead of lost in them, your brain activates its calm, rational center (the prefrontal cortex) and your stress response slows down.

You literally shift from survival mode to presence mode.

Think of it like sitting in the back seat of your mind, watching the scenery go by instead of grabbing the steering wheel every time a thought speeds past.

So, next time your thoughts start racing, try this simple shift:

You’ll notice something surprising: when you stop fighting your thoughts, they start losing their power.

That’s the heart of Drashta Bhava: peace through perspective.

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Practice of The Day
The Seer’s Seat (Witness Meditation)

Time: 10 minutes
Posture: Easy Seated (Sukhasana) or Supported Hero Pose

1️⃣ Settle the Body

Sit comfortably. Place your hands on your knees, palms open. Feel the weight of your body supported by the ground.

2️⃣ Anchor the Breath

Take slow, even breaths, in through the nose, out through the mouth.
Notice how the body breathes by itself.

3️⃣ Observe the Mind

Without judgment, start noticing what arises: a to-do list, a feeling, an itch, a sound.
Label it softly: “thinking,” “remembering,” “feeling.”

Each label is an act of freedom. You are naming from the outside, not being swept inside.

4️⃣ Rest as the Witness

Now stop labeling.
Imagine you’re sitting behind a waterfall — the water (your thoughts) keeps moving, but you stay dry, quiet, and still.

Yoga in Everyday Life
From Overthinking to Seeing Clearly

Bring this same witness quality into your daily life:

• When irritation arises; notice it, breathe, and name it: “anger is here.”

• When doubt creeps in; say: “a story is forming.”

• When joy appears; feel it fully, knowing it too will pass.

This is Drashta Bhava, calm presence within life’s movement.
The more you practice, the less the mind rules you.

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✨ That’s it for today!

As fall unfolds, remember: slowing down is nature’s rhythm, it’s not something you need to fight.

Overthinking doesn’t end when the mind gets quiet.
It ends when you stop believing every thought that appears.

Before reacting to anything; a message, a comment, a feeling, pause.
Take one breath and ask:

That’s the witness. That’s yoga beyond the mat.

With care,
~The Yoga Daily Team