Combining seated meditation with a physical practice like yoga can be extremely beneficial because, for many people, the stillness of a seated meditation practice can initially actually cause anxiety. So what is yoga meditation?
Yoga meditation combines the advantages of physical yoga exercises with the uplifting spirit of meditation practice. For many people, it’s also one of the meditation techniques that are easiest to use. You might improve your overall well-being and mental health by practicing yoga meditation.
Here are some details about yoga meditation, including what it is, why it’s good for you, and how to start doing it. Keep reading!
Table of Contents
What Is Yoga Meditation?
Many individuals mistakenly believe that meditation and yoga are interchangeable terms or are one and the same. Yoga meditation is distinct from other forms of meditation, despite their connection.
Yoga is a traditional Indian spiritual discipline that combines breath control with exercise and meditative postures. Asanas, or different physical poses, are used in the yoga practice to achieve a divine connection with the cosmos. Yoga actually translates from Sanskrit to mean “union” When you practice the poses, you can clear your mind and increase awareness, which is why some people refer to yoga as moving meditation.
Yoga includes other practices, such as “dhyana,” or meditation. Dhyana is a mental practice that helps you reach a higher state of consciousness while forming a profound connection with the universe, much like the physical practice of yoga. In the peaceful, meditative state of savasana, this connection takes place (Mohammed, 2019).
Over 36 million Americans regularly practice yoga. The most popular practice for both mind and body health in the US was yoga. in 2017, with meditation squeaking behind in second place.
The major difference between other types of meditation and yoga meditation is that, depending on the yoga practice, you typically do a yoga meditation after you’ve done a yoga sequence. The conclusion of yoga is this: first, you exercise the body, and then let go to help relax and focus the mind.
Your body will become more stable after exercise thanks to this meditation practice, which also gives you mental clarity and physical, emotional, and spiritual energy.
You May Also Like: What is Restorative Yoga?
How To Meditate In Yoga For A Beginner?
An easy way to learn how to meditate is to focus on the here and now. There is no space for your attention to be drawn toward preoccupying ideas about the past or the future when you are mindfully present in the present, according to Morissette.
We recommend beginning with active meditation, where you focus your thoughts on something specific. Focusing on just one thing at a time, such as your breathing or a candle flame, is the idea behind this technique.
When you’re first trying out this meditation technique, be prepared for your mind to wander sometimes. Anytime you notice that your thoughts have strayed, just bring them back to the present.
Set aside just a few minutes at first. Pick a time of day when you can meditate unhindered. You might time your meditation to occur immediately before or after a strenuous yoga session.
Sit with good posture either on the floor, cross-legged or in a chair if it’s more comfortable. (If you’re sitting cross-legged, alternate which leg is on top each time you meditate.)
Gaze at a simple object such as a candle’s flame or a black dot written on a piece of paper. Alternatively, you could close your eyes and focus on the pattern of your yoga breathing.
Increase your meditation practice by one or two minutes at a time as you gain more experience.
Lastly, keep in mind this widely-held misconception about yoga meditation to prevent frustration: To achieve a blank mind during meditation is not the goal.
Also Read: How to Meditate in Bed?
Meditation Techniques Protocol
- There are simple meditation methods. Instructions must be simple and clear. There shouldn’t be a lot of words or attempts to engage the imagination.
- A good place to start is daily meditation for 10 to 15 minutes. Increase to a half-hour session twice daily.
- A tidy, peaceful, and airy setting.
- Time: 4-6 am, 6-8 pm, or when you first wake up.
- Crossed legs in a relaxed position with a straight back and neck. To help maintain a straight spine, elevate the buttocks using a prop or pillow. If they can’t sit cross-legged on the floor, people can sit on a chair either with both feet planted firmly on the floor or with their feet crossed. Hands are on the knees, palms facing up or down, thumb and index fingers touching, and the arms are either slightly bent or straight in the “chin mudra.” It is preferable to avoid leaning against walls or the back of chairs. Close your eyes as you sit alone. For a predetermined amount of time, direct the body to become still, relaxed, and inward-facing.
- The sound of unity and creation is represented by the mantra om. Anyone can use it. The teacher must assist the student in locating the ishta devata in order for the student to use a personal mantra that corresponds to the ishta. In order to achieve one-pointedness of mind, one must engage in a strict practice of mantra concentration. The devotion aids in focus. It is important to time the breath with the mental repetition of a mantra. The mantra should be a part of the breath. Verbal repetition is less effective than mental repetition.
- Three different types of breath should be taken: three long inhalations to increase the amount of oxygen reaching the brain, and three long exhales to completely unwind and forget about the day. Exhalations should be longer than inhalations if under more stress. The breath is then controlled to the count of three: Om 1, Om 2, and Om 3. It takes the same amount of time to inhale and exhale. As a result, both prana and thought will be easier to control. When you remain still, your breathing will naturally slow down to the point where it is barely audible and you feel extremely comfortable. At this point, the breath barely leaves your nostrils. This is when the mind leaves the physical external reality to settle in the inner state of meditation
- Focus point: Either the area in the middle of the chest or the space between the eyebrows. These centers have subtle high energy. Follow your habits if you want to find your point of focus. Both points lead to the same location. Due to the prana’s ability to focus, it can ascend through various states of consciousness and realization, including the Sushumna, and enter the Sushumna. It is not continuing in the conflict between being intellectual and emotional. At lower chakras, we don’t concentrate.
- The technique is to gently bring the mind back to focus by stepping back from the wandering thought (or detaching from it), i.e. to the breath and the mantra. In the event of confusion, concentrate on the mantra. Once the mind has settled for a while, it will begin to look deeply within. One experiences an expansion and lightness. Don’t try to force the process at any point; instead, give up and let it happen.
- Eventually, thoughts become clear and appear to be devoid of meaning, but this only indicates that the mind is thinning and the ego no longer has control over it. Keep the process going without any expectations.
- After the allotted time has passed, end your meditation. Avoid pushing yourself past your comfort zone because your mind will rebel and push back. It is better to keep some interest in your mind so that you can begin the next session with zeal and enthusiasm. Continue to live a life of mental purification. The process of meditation becomes easier and more efficient the purer the mind is.
- In describing meditation, the following terms are used: the meditator, the object of meditation, and the process of meditation become one. The act of thinking unifies the thinker, the thought, and the thought itself. The lover, the beloved, and the love merge into one another.
- The person leading a group in meditation must have their own integrated meditative experience. Warm, neutral tones with clear instructions that promote calmness and focus are necessary to encourage an internalized journey. The prana is communicated through the voice. The better language uses fewer, more precise words.
Advantages Of Yoga Meditation
In order for new or occasional meditators to continue their practice, it is crucial to remind them of its advantages. It is better to start out cautiously and gradually; consistency in practice is more crucial. As your mind becomes more clear and more peaceful, lengthen your meditation accordingly. Keep an eye on your diet and lifestyle. It’s important to raise Sattwa.
- One can become more present at the moment by practicing meditation.
- The subconscious is relieved of its many memories of the past, samskaras, addictions, and habits through meditation.
- Self-awareness, the growth of consciousness, and discriminative intelligence are all benefits of meditation.
- The ability to feel right from wrong and develop intuition are all benefits of meditation.
- The mind becomes more clear after meditation.
- By calming the emotions, meditation allows the heart to be more open to love and forgiveness. Relationships can be repaired through meditation. The goal of meditation is to fully connect with the sure and complete divine love.
- Stress, anxiety, and a renewed sense of faith and love are all released when one is in touch with their true, secure, and perfect selves, or their inner consciousness.
- Heart rates are reduced, immune systems are strengthened, and the body and mind are healed through meditation.
- Meditation rejuvenates
Take Away
Combining meditation and yoga can help you get started with your meditation practice and reap the physical and mental benefits of both exercises.
If you’ve never practiced yoga before, you might want to start with a gentle style. Before you attempt any poses, let your instructor know if you have any injuries. The secret to reaping the health benefits of yoga meditation is consistent practice.
For advice on whether yoga and yoga meditation are right for you before beginning any exercise program, consult your doctor.
Read More: