Neti, Neti, Neti: The Surprisingly Fun Yogic Practice That Rewires Your Mind

A three-word mantra for rewiring your mind, freeing your spirit, and remembering who you really are—no Himalayan cave required.

If you’ve ever heard the phrase Neti, Neti, Neti, you might imagine it echoing from some secret chamber of ancient yogic wisdom—reserved for monks, sages, and those mystical creatures who can sit still for eight hours without needing to stretch or check their phone.

But here’s the truth: anyone can use Neti, Neti, Neti. Yes, it’s a profound meditative practice, but it’s also a lighthearted, portable tool you can carry into your everyday life. And the best part? It works.

What Does Neti, Neti, Neti Mean?

In Sanskrit, Neti means not this.
Repeated three times, it becomes a process of deep self-inquiry—a gentle stripping away of illusion until only awareness remains.

In the Kriya Yoga tradition where I trained, Neti, Neti, Neti is understood like this:

I am not this thought.
I am not that thought.
I am not thought.

Each phrase removes a layer of identification. The first two release the grip of specific thoughts, and the third dissolves attachment to the very process of thinking itself. What’s left is awareness—pure, steady, and free.

You don’t have to be perched on a Himalayan mountaintop to benefit from it. You can use Neti, Neti, Neti anytime you want to guide your mind away from patterns that no longer serve you.

Why It Works (And Why Science Loves It)

Studies show that repetition is one of the most effective tools for changing the brain. Whether you’re learning a skill, breaking a habit, or shifting a mindset, repeated cues help forge new neural pathways.

When you say Neti, Neti, Neti again and again, you’re not just speaking words—you’re rewriting your brain’s default settings. Each repetition weakens an old circuit and strengthens a new one, one that favors peace over panic, clarity over clutter.

You’re reinforcing a pattern that quietly says:

I am not this thought.
I am not that thought.
I am not thought.

Each layer moves you closer to the witness within—the calm awareness beneath the noise of the mind.

And here’s a delightful surprise: after saying it a few times, you’ll notice it’s actually… fun! Playfulness isn’t a side effect—it’s a catalyst. When something feels good, your brain releases reward chemicals that make you want to keep going. Spiritual neurochemistry at its finest.

How to Use Neti, Neti, Neti in Daily Life

The next time your mind starts spinning into overthinking, judgment, or negativity, pause and try this:

1. Notice the thought pulling you away from peace or clarity.

2. Say “Neti, Neti, Neti”—aloud or silently—once for each layer you want to release.

3. Feel the subtle shift as your awareness reclaims its seat. You are not this thought. You are not that thought. You are not thought. You are the calm observer beneath it all.

Repeat until you sense space opening inside you. Sometimes that takes two rounds; sometimes ten. Either way, you’re teaching your mind to loosen its grip and redirect itself toward freedom.

A Quick Breath Cue

Let’s try it together:

• Inhale deeply through your nose for a count of 4.

• As you exhale, say silently: Neti.

• Inhale again for 4.

• Exhale, saying: Neti.

• One more round—inhaling clarity, exhaling Neti.

Now rest in the silent awareness that underlies the third:

I am not this thought. I am not that thought. I am not thought.

Notice how, with each breath, your body softens and your mind feels lighter. Simplicity is the point. Neti, Neti, Neti isn’t about erasing the mind—it’s about remembering you’re more than its chatter.

A Swami Larry Closing Reflection

Every time you say Neti, Neti, Neti, you’re not merely rejecting what doesn’t serve you—you’re creating space for what does. It’s a gentle act of pruning, making room for the branches of your awareness to grow toward light.

Each “not this thought, not that thought, not thought” is a quiet act of devotion—a clearing of illusion so that truth can breathe. Over time, you’ll see your awareness stretching toward light, not because you forced it, but because light is its nature.

This is the alchemy of consciousness: every Neti clears a little more room for Yes.
And the Yes? That’s where freedom begins.

PS: Next time you catch yourself overthinking, try a quick brain reset: “Neti, Neti, Neti.” Neuroscience calls it cognitive reframing; the yogis just call it wisdom.

Written by Swami Larry — where science meets spirit in everyday life.

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