Ahimsa Meditation

Ahimsa is a Sanskrit term that means to cause no injury or to do no harm. Its root syllable, hims, means to strike. Himsa is violence; ahimsa is the opposite.

Ahimsa is at the core of Eastern spiritual traditions—Buddhism, Hinduism, Jainism—and, in a broader context, the teachings of Islam, Judaism, and Christianity. In yoga philosophy, it is the very first step on the path to enlightenment. The Hindu sage Patanjali’s moral and ethical guidelines for the practicing yogi all depend on ahimsa. The basic idea of ahimsa is to do no harm to any living being in action, word, or thought. It is a life philosophy that turns negativity into love. “Non-violence is not a garment to be put on and off at will,” writes one of ahimsa’s most famous adherents, Mahatma Gandhi. “Its seat is in the heart, and it must be an inseparable part of our very being.”

How do we do this? We first recognize that we have an internal witness—our true self or soul—that observes our actions and behaviors. By simply observing our thoughts, words, and actions, we can begin to notice when they’re harmful and gently redirect them to love and compassion. Ahimsa meditation is a great way to develop the habit of watching our behavior, moment to moment.

As an ethical concept, ahimsa evolved in the ancient Vedic texts, eventually becoming Hinduism’s highest virtue. It was already a strictly observed practice in Jainism when the spiritual teacher Mahavira revived and reformed the faith in the fifth century BCE. Jesus and the prophet Muhammad both taught nonviolence, instructing followers to love indiscriminately and abstain from revenge.

Ahimsa also powered some of modern history’s biggest political movements. Mahatma Gandhi’s nonviolent civil disobedience campaign to free India of British control inspired Martin Luther King Jr.’s leadership during America’s civil rights movement, and the Arab Spring uprisings in Egypt and Tunisia toppled autocracies by largely nonviolent means.

Ahimsa is a living, breathing meditation that has the ability to completely transform the way we look at the world. Cultivating ahimsa through a formal sitting practice creates a solid foundation for any other spiritual practices we may wish to develop.

Practicing ahimsa is the ultimate karmic eraser, and it benefits both the practitioner and others. It eliminates hatred, increases willpower, develops consciousness, and purifies the heart. It is the one true way to peace and bliss. “He who practices ahimsa with real faith can move the whole world, can tame wild animals, can win the hearts of all, and can subdue his enemies,” says the Hindu teacher Swami Sivananda. “The power of ahimsa is infinitely more wonderful and subtler than electricity or magnetism.”

Gandhi toppled one of the most powerful regimes in the world to free a whole nation using the power of ahimsa. The secret of his success? Ahimsa spreads. Yogis often tell stories of wild animals including lions and snakes that become as docile as pets in the presence of a yogi who has eliminated all traces of violence and fear through the practice of ahimsa.

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There is no universal consensus on the finer points of ahimsa, and centuries-old debates continue about its application in diet, wars, criminal law, and self-defense.

Ahimsa can be learned by activating the “inner witness” to notice our thoughts, words, and actions. By recognizing the fact that all beings contain the divine light of creation, we realize that harming another creature is the same as harming ourselves. The inner witness observes when harmful thoughts arise and gently redirects their energy into love and compassion. It is a gradual process, one that eventually becomes a way of life.

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The first step is the easiest: refrain from killing or injuring any creature (including that spider that wanders into the kitchen—take it outside). Second, begin to see your thoughts through the perspective of your “inner witness.” “When thoughts of revenge and hatred arise in the mind, try to control the physical body and speech first,” Swami Sivananda advises. “Do not utter evil and harsh words. Do not censure. Do not try to injure others.” Once we begin to see the divine kinship between all living creatures, it becomes clear that negative thoughts and actions harm us, while love and compassion bring us peace.

For a sitting practice, start by noticing what it feels like to be the observer as you watch your breath. Then bring to mind any self-criticism you experienced today. Shift it to neutrality, then to compassion for yourself. Repeat the process with someone you have negative feelings toward. Remember to call on your inner witness throughout the day and vow to cause no harm. Our step-by-step guided meditation is available on this page.

Yes—ahimsa is our true nature, so every human being has the capacity to practice it. However, it does require an open mind and a willingness to change. Practicing non-harm to all living creatures means not eating them. “You simply cannot intend to eat another being without harming them first,” says Sharon Gannon, vegan activist and co-founder of Jivamukti Yoga. Vegetarianism and veganism is an important aspect of ahimsa, and so are other aspects of consumerism. Ahimsa means thinking about the humans, animals, and environmental factors behind a purchase: Did this shirt come from a sweatshop? Is this mascara cruelty-free? Was this palm oil sustainably harvested?

The best-known teachers and authors in this field include:

Maya Tiwari
(www.mayatiwari.com)
Mata Amritanandamayi (Amma)
(www.amma.org)
Sri Sri Ravi Shankar
(www.artofliving.org)
Sharon Gannon & David Life
(www.jivamuktiyoga.com/about)
Sri Dharma Mittra
(www.dharmayogacenter.com)

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