Antarvafna is the skill of turning inward with curiosity and kindness. In this practical guide you’ll learn a simple, repeatable framework—COMPASS—to practice antarvafna in minutes a day, reduce reactivity, and make values-aligned choices without getting stuck in rumination.
- Antarvafna = compassionate inner inquiry that notices, names, and navigates your inner world.
- Use the COMPASS loop: Center → Observe → Map → Probe → Allow → Synthesize → Step.
- Start with the 1-Minute Micro-Reset and the 7-Day Starter Plan to build momentum.
What Is Antarvafna (in Plain English)?
Antarvafna is the practice of turning inward—observing thoughts, emotions, and impulses without rushing to judge or fix. Instead of forcing the mind to be quiet, you gently ask, “What’s here, and what is it asking of me?” The outcome is clarity that leads to a small, wise next step.
You can approach antarvafna as a secular mental fitness routine: brief, consistent check-ins that grow self-knowledge and steady your choices.
Why Practice Antarvafna Now?
- Less reactivity: notice triggers early and pivot before spirals start.
- Cleaner decisions: check options against your values, not just fear or habit.
- Relationship clarity: name needs and boundaries without blame.
- Resilience: build trust in your capacity to meet difficult inner weather.
Note: Antarvafna isn’t a replacement for therapy or medical care. If you’re facing intense distress, pair this practice with professional support.
The COMPASS Method (Step by Step)
Use this seven-step loop during any check-in. It takes 5–10 minutes.
- Center — Sit comfortably; relax your jaw and shoulders. Take 3 slow breaths. Set the intention: “I’ll meet whatever shows up with curiosity.”
- Observe — What stands out right now? A sensation, thought, emotion, or urge. Let it come to you.
- Map — Put simple labels on what you notice: “tight chest (anxiety), story about failing, urge to avoid email.”
- Probe — Ask 1–2 gentle questions:
- “What is this trying to protect?”
- “What would be enough for today?”
- “What evidence supports or contradicts this story?”
- Allow — Sit with it for 60–90 seconds. No fixing. Let the feeling crest and settle.
- Synthesize — Name one insight in a sentence: “This is fear of looking unprepared.”
- Step — Choose a tiny, reversible action that honors your values: “Draft email outline; send by 4 PM.”
Routines: 1-Minute, 10-Minute, Weekly Review
1-Minute Micro-Reset
- Exhale fully, then take one slow inhale.
- Name the loudest inner signal in five words or fewer.
- Pick one tiny step you could do in two minutes or less.
10-Minute Daily Practice
- Timer for 10 minutes. Follow COMPASS.
- Journal two bullets: insight + tiny step.
- Optional: share the step with an accountability partner.
Weekly Review (20–30 min)
- Skim the week’s notes; circle repeating patterns.
- Choose one boundary or habit to experiment with next week.
- Write a 3-line promise: “Because I value X, I will do Y and skip Z.”
Real-Life Use Cases
Work: Procrastinated Email
Map: tight shoulders; thought “I’ll sound foolish.” Probe: “What is enough for today?” Step: send a 3-bullet outline; request feedback. Result: progress without perfectionism.
Relationships: Recurring Argument
Map: heat in face; story “I’m not heard.” Probe: “What do I actually need?” Step: use a clean request: “When X happens I feel Y; next time can we try Z?”
Well-Being: Evening Overthinking
Map: racing mind; urge to doom-scroll. Probe: “What would soothe, not numb?” Step: 10-min walk; phone in another room; journal one line.
Myths vs. Facts
| Myth | Fact |
|---|---|
| “Antarvafna is just thinking harder.” | It’s noticing and allowing first, then choosing one small step—not spiraling in analysis. |
| “I must clear my mind.” | Noise is data. You learn from it. |
| “It takes hours.” | Meaningful sessions can be 1–10 minutes. |
| “It’s only for spiritual people.” | It’s a secular, skills-based routine anyone can use. |
Troubleshooting Common Sticking Points
- If you can’t feel much: scan the body from feet to head; describe neutral sensations (pressure, warmth) before emotions.
- If you spiral into stories: time-box thinking for 3 minutes, then return to one body cue and one question.
- If you never act: lower the bar until the step is doable in 2 minutes; schedule it at a specific time.
- If you self-judge: append “and that’s okay” to each observation; you’re learning, not grading.
Your 7-Day Starter Plan
- Day 1: Learn the COMPASS steps; do a 3-minute session.
- Day 2: 5 minutes; journal two bullets.
- Day 3: Add one evening micro-reset.
- Day 4: Try a values check: “Does my tiny step honor what matters?”
- Day 5: Use antarvafna during a mild trigger; note what helped.
- Day 6: 10-minute session; choose one boundary or habit for the week ahead.
- Day 7: 15-minute review; write a 5-line reflection on shifts you noticed.
FAQ
How is antarvafna different from meditation?
Meditation trains steady attention; antarvafna is exploratory—naming patterns and choosing a next step.
How long until it helps?
Many people notice small improvements in 1–2 weeks of consistent short sessions.
What tools do I need?
A timer and paper are enough. Optional: a simple notes app and calendar reminders.
Can I use antarvafna with therapy?
Yes—antarvafna complements therapy by increasing awareness between sessions.
What if difficult memories arise?
Pause, ground in the senses (name 5 things you see), and consider practicing with a qualified professional.