Maitri: Friendliness in Practice (6/10/26)

Allison Miller

June 12 2026 • Duration: 36 Minutes

This is a short practice to get you moving while exploring the difference between feelings of expansion and grounding deeply into the body.

This month we are reflecting on Yoga Sutra 1.33, which teaches that when the mind becomes disturbed by comparison, envy, judgment, or resentment, we can cultivate its opposite: friendliness (maitrī).

A mind filled with comparison or animosity can begin to see successful or happy people as competitors or even enemies. It can become preoccupied with creating stories about others—stories rooted in criticism, envy, or perceived unfairness. In the process, we often lose touch with our own joy and peace.

The practice of maitrī invites us to respond differently. Rather than feeding comparison, we intentionally cultivate friendliness and goodwill. This simple shift can help calm the mind and soften the heart.

A few modern reflections on this theme:

“Comparison is the thief of joy.”
— Theodore Roosevelt

“The boundary to what we can accept is the boundary to our freedom.”
— Tara Brach

“Joy does not simply happen to us. We have to choose joy and keep choosing it every day.”
— Henri Nouwen

Practice:
The next time you notice your mind comparing, judging, or feeling envious, pause and experiment with blessing.
Silently wish the other person well.
May they be happy.
May they be healthy.
May they continue to grow and flourish.

In yoga, friendliness is not for their benefit alone—it is medicine for your own heart.

One final reflection:
Maitrī is not something we practice because others deserve it. We practice it because it helps cultivate a bright, clear, and undisturbed mind.

Notice how your body feels when you choose friendliness over comparison. Notice what softens. Notice what becomes possible.