If you’ve ever tried to change negative thinking or automatic emotional responses, you’ve probably noticed that it’s harder than it sounds. It’s much easier to fall into the same patterns of thought or behavior, even when you’re motivated to change. In yoga, these familiar “grooves” are called samskaras. Like well-worn trails in a forest, we tend to follow them again and again, even when they don’t serve us any more.
The good news is that yoga offers us clear methods to reduce the hold of samskaras over time. It starts with understanding the nature of these automatic patterns of thought, and how to approach them. (Pro tip: fighting to get rid of them can just make them stronger!) One of my favorite approaches combines yoga and nature, with its inherent healing powers, to change negative thinking and other harmful habits. Keeping reading below to learn more.
In this post:
Samskaras: How They Shape Our Minds
Think of samskaras as mental imprints, habits, and conditioning that form over time as a result of repetition. Every time we think or act in a certain way, the groove gets a little deeper. Over time, those grooves become default pathways, meaning we are more likely to repeat that thought or behavior in the future, especially when under strain.
The ability to form samskaras can be helpful—think about how you don’t have to relearn how to brush your teeth every day. In fact, even negative patterns usually develop because they helped you in some way to survive a difficult time. It’s important to remember that we aren’t trying to get rid of habits altogether. But when our grooves include negative self-talk, familiar worries, or harmful habits, they can contribute to higher anxiety, depression, and general lack of wellbeing.
If you recognize this occurring in yourself, you may be determined to change negative thinking. The question is how to accomplish this daunting task! Understanding a little more about how samskaras work can be helpful in addressing the patterns that are no longer serving you.
The Brain’s Autopilot System
Modern neuroscience gives us a way to understand how samskaras might look in the brain. Neural pathways are connected groups of cells that transmit signals in our brains, and like samskaras, our brains tend to “fire” along pathways that have been used repeatedly in the past. When you want to change negative thinking, you need to build new neural pathways that will gradually make more positive thought patterns easier to access over time.
Our Default Mode Network—sometimes called the brain’s autopilot—saves us energy by running familiar scripts. Simply put, it would take a lot more energy if we had to create a complex behavior or reaction from scratch every time. But these defaults can also keep us stuck in patterns of worry, self-criticism, or stress.
When we look at brain function, we can see why simply “fighting” old habits feels so difficult. To change negative thinking, we need to take the time to build new grooves—fresh pathways that feel grounding and life-giving—so the old habits can be extinguished.
Use Yoga Therapy and Nature to Change Negative Thinking
There are lots of ways you can change negative thinking by building more positive grooves, including working directly with intention and thought patterns. A lot of this work is best done with a guide, whether that’s a yoga therapist, a psychotherapist, or both. But there is one simple technique that you can do yourself just about anywhere.
Studies show that people with depression often have lower activity in sensory network of the brain. Engaging the senses—sight, sound, touch, smell, taste, and interoception (the ability to feel your own body)—can help spark more presence and curiosity, activate the sensory network, and create new samskaras to replace more negative patterns.
A simple way to do this is by getting outside and connecting with the natural world around you. Nature is full of sensory invitations:
- The sound of birdsong or running water
- The feel of grass under your feet
- The scent of pine needles or fresh rain
- The play of sunlight and shadow
- The warmth of sun and the feeling of your muscles working as you walk
No wonder nature is considered balancing and healing in Ayurveda, yoga’s sister medical science! Every moment of noticing the sensory experiences of nature draws you out of autopilot and into direct experience. With repetition, these sensory grooves strengthen, offering a healthier pathway for the mind. This can help you change negative thinking over time by strengthening these alternative ways of being.
Yoga Therapy and Nature Meet
In yoga therapy, we often work with movement, breath, and meditation. When practiced outdoors or paired with nature imagery, these tools can be even more powerful. Using nature to stimulate your senses, build powerful emotional experiences of calm, safety, and awe, and get your body moving can be deeply healing.
You don’t always need access to wild landscapes to benefit. A houseplant, a view from your window, or even a memory of your favorite outdoor place can shift your state of mind. The key is to pause, tune into your senses, and let yoga therapy and nature work together to support your healing.
Try a Guided Nature Meditation
To help you explore, I’ve recorded a short meditation designed to reconnect you with the natural world. You can practice outside, or simply use your memory and imagination when nature isn’t within reach.
👉 Watch the Mindful Meditation on Nature
Moving Forward: Healing in Partnership with Nature
Yoga therapy and nature complement each other beautifully. Together, they help us soften old patterns, reduce stress, and carve new grooves of presence, calm, and vitality.
Next time you feel stuck in a loop, step outside—or bring nature into your awareness—and notice how even a few mindful moments can begin to shift your state.
If you’d like guidance on weaving yoga therapy and nature-based practices into your daily life, I’d love to support you. Reach out to explore what’s possible.
