The Greatest Gift of Yoga

by JJ Gormley, MS, CIAYT, ERYT, Cn

I have been writing about all the benefits of yoga for various health conditions, but the more I think about it and talk with friends about the most incredible gift each has received, the answer for most boils down to the ability to be in the present moment. This fundamental aspect of yoga profoundly benefits one's physical, mental, and emotional well-being.  

Yoga encourages mindfulness by paying attention to the present moment without judgment. By concentrating on breath, alignment, and movement, yoga practitioners learn to focus their attention, which enhances mental clarity and reduces distractions. This awareness helps individuals become more attuned to their thoughts, feelings, and bodily sensations. This ability brings attentive tuning inward to what many call the observer’s mind, the ability to watch yourself make decisions. Some call this the higher mind located at the heart center. (The lower mind, or ego mind, is located at the third chakra, or the solar plexus at the upper belly region.)

When we watch ourselves make decisions, we generally make better ones, and we are calmer and more relaxed when doing so. Being present reduces the mind's tendency to ruminate on the past or worry about the future, leading to calmness and relaxation. Deep breathing and meditation activate the parasympathetic nervous system, promoting a relaxation response and reducing stress levels.

By anchoring in the present moment, and tuning in to the observer’s mind, yoga helps mitigate the symptoms of anxiety and depression, which often stem from dwelling on past regrets or future worries. Mindful awareness of emotions as they arise allows for better regulation and management of those emotions, fostering greater emotional stability. Focusing on the present moment helps practitioners pay attention to their body's alignment and posture, leading to better physical health and reduced risk of injury. Being present allows for more precise and mindful movement, improving the effectiveness and benefits of the physical practice. The observer’s mind, located at the heart center or chakra four, while being aware of the alignment at this area, brings a deeper connection with one’s true self, leading to greater self-awareness and self-acceptance.

The state of presence brings a sense of inner peace and contentment as one learns to appreciate and fully experience each moment. Being present improves interpersonal relationships by enhancing the ability to listen and communicate effectively. Mindfulness practices foster empathy and compassion, improving how individuals relate to others. Yoga, as a means to stay present, integrates the mind, body, and spirit, promoting holistic well-being. Emphasizing the present moment encourages a balanced approach to life, where each action is performed with intention and awareness.

This ability to be mindful puts the heart at the center of decision-making.  Many yoga traditions teach that the heart is the center, and energetically, the heart chakra is at the center of the basic seven-chakra system. Many yoga traditions focus on the alignment at the front of the heart with language about lifting or opening the heart, but for me, I teach an awareness of the back heart as well. It is important that we balance the heart center; this means not only focusing on the front alignment but also the back. Physically, we talk about what the bones in this region are doing to be more balanced, to be in good alignment with good posture. Most of us need to roll the collarbones up but keep the sternum moving down because to move both up creates an “overdone, over-lifted,” and out-of-balance heart. Instead, we must also focus on the back heart, the area for self-compassion (the front heart is for compassion for others) and bring the bottom tips of the shoulder blades in toward each other and softly toward the heart or the ribcage. 

People who are drawn to yoga are usually compassionate toward others and more self-critical instead of self-compassionate. We need to look at the balance at this heart center and bring more mindfulness to our practice, especially around the heart center’s alignment. By balancing it, we can achieve the greatest gift of yoga: being in the present moment with the clarity and wisdom of the observer’s mind.

The essence of yoga lies in cultivating the ability to be fully present in each moment. This gift of presence transforms how individuals experience their lives, bringing about profound benefits across all aspects of their being. By fostering mindfulness, reducing stress, enhancing emotional balance, and promoting overall well-being, the practice of being in the present moment is indeed the greatest gift of yoga.