Cultivating Peace

Reflections on Yoga Sutra 1:33

How do we stay grounded in equanimity and protect our inner peace In these turbulent times? When anger and resentment are on full display and civility feels diminished, how do we keep compassion alive and hold onto our shared humanity?

As the holiday season begins, I’m reminded of one of my favorite teachings from the Patanjali Yoga Sutra 1:33. This sutra describes the four “keys”, a practical, heart-centered framework for maintaining a clear and serene mind by cultivating specific attitudes toward different kinds of people and situations.

Sutra 1:33 "Maitrī-karuṇā-muditā-upekṣāṇāṁ sukha-duḥkha-puṇya-apuṇya-viṣayāṇāṁ bhāvanātaḥ citta-prasādanam"
Translation: By cultivating friendliness toward the happy, compassion for the suffering, joy in the virtuous, and equanimity toward the non-virtuous, the mind becomes clear and serene.

Why This Sutra Matters

Yoga extends far beyond the asana practice. It is also a training of the heart. Our inner world is shaped by our thoughts, which influence our emotions and reactions. When we meet people who are joyful, suffering, admirable, or acting from ignorance, our response can either disturb the mind or steady it. Yoga Sutra 1:33 gives us four simple, powerful tools: four lenses that soften the heart and soothe the nervous system.

1. Maitri: Friendliness Toward the Happy

When someone else succeeds or enjoys good fortune, we might feel envious. Maitrī invites us to instead practice genuine goodwill. Celebrating the happiness of others expands our own capacity for joy. There is no loss in wishing someone well; in fact, it frees us. 

Practice:
The next time someone shares good news, silently offer:
“May your happiness continue.” If a coworker receives a promotion, the first instinct might be to compare his/her achievement to yours. Pause a moment, congratulate them sincerely, and wish that more good things come their way.

2. Karuṇa: Compassion for the Suffering

Compassion is not pity. it is the recognition of shared humanity. When others are hurting, we are asked not to turn away or to judge, but to lean in with tenderness while maintaining healthy boundaries.

Practice:
When witnessing someone’s struggle, say to yourself:
“This is a moment of difficulty. May they receive what they need.”  If a friend is going through a hard time, resist the urge to immediately fix it. Instead, listen with softness, without rushing or judgement.

3. Mudita: Joy in the Virtuous

When we see goodness in others such as kindness, generosity, integrity, "mudita" invites us to appreciate rather than dismiss or feel threatened by it. Celebrating goodness strengthens both around and within us.

Practice:
Notice a simple act of kindness today and mentally uplift it: “Beautiful. May this goodness grow.”
If you witness a stranger helping someone, take a moment to honor the goodness you’ve witnessed and wish for that kindness to ripple outward.

4. Upeksa: Equanimity Toward the Non-Virtuous

This is often the most challenging key to unlock. "Upekṣā" doesn’t mean ignoring harmful behavior or becoming indifferent. It means maintaining clarity in the mind, releasing judgment and anger so they don’t disturb our peace. When people act in harmful ways, reacting with anger or self-righteousness only agitates our own mind. Equanimity helps us stay steady, and not get swept into someone else’s emotional storm. It instead creates space for wise, grounded action.

Practice:
When someone behaves negatively, internally acknowledge: “This is the result of their conditioning. I will stay steady.” When encountering  a rude person in the store: remind yourself that you don’t know what kind of day they’re having and you don’t need to mirror their energy. Or if a family member snaps at you: remember it may be stress talking. You don’t have to carry their agitation.
This simple acknowledgment doesn’t excuse harmful behavior. It prevents you from absorbing it and staying rooted in your own energy.

A Sutra for Everyday Life

Together, these four key attitudes create a profound emotional practice: Friendliness, Compassion, Joy, Equanimity.  They help navigate relationships with grace and clear the inner space where meditation deepens. They remind us that peace is not the absence of challenge—it is the presence of steady, intentional response