Santosha: The Practice of Contentment

Among the Niyamas of yoga, Santosha—contentment—invites us to rest in the present moment as it is, rather than grasping for what we do not have or wishing things were different. It does not mean complacency, but rather cultivating peace with what is, even as we continue to grow and evolve.

When we practice Santosha, we soften the restless pull of desire and discover joy in simplicity. It is a practice of presence, gratitude, and acceptance.

Pranayama for Santosha: Sama Vritti (Equal Ratio Breath)

Sama Vritti, or equal breathing, calms the nervous system and anchors us in balance.

  1. Inhale for a count of four.
  2. Exhale for a count of four.
  3. Continue for several rounds, allowing the breath to smooth and steady.
  4. Feel contentment arise in the even rhythm of your breathing.

Meditation: Resting in Enough

  1. Sit comfortably, close your eyes, and place your palms on your heart.
  2. Bring to mind one simple thing you are grateful for today.
  3. With each inhale, silently repeat: This moment is enough.
  4. With each exhale, silently repeat: I am enough.
  5. Continue for 5–10 minutes, resting in sufficiency and peace.

Mantra with Mala Practice

Working with a mala (108-bead meditation necklace) deepens focus and devotion. Choose a mantra that resonates with the spirit of Santosha:

  1. “Om Shanti Shanti Shanti” – Invoking peace.
  2. “Aham Purnah Asmi” – I am complete.

Hold your mala and, with each bead, repeat the mantra softly or silently. Move bead by bead, returning to the present moment with every repetition. When you complete the circle, pause to feel the vibration of contentment within.

Off-the-Mat Santosha Practices

  1. Begin a gratitude list: three things each day, no matter how small.
  2. Spend time in nature, noticing beauty without needing it to be different.
  3. Practice mindful consumption—whether food, media, or purchases—choosing sufficiency over excess.

The Heart of Santosha

Santosha is not something to be found “out there.” It arises when we release striving and open to the fullness of this very breath, this very moment. When we live in contentment, we live in alignment with peace, gratitude, and joy.

”By contentment, supreme joy is gained.” (Yoga Sutra 2.42)

Namaste,

Resa

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