Yoga Meditation Guide: Find Serenity and Harmony

Even though neither formal meditation nor yoga practice are prerequisites for one another, they certainly complement one another. The two most essential conditions for seated meditation practice are concentration and relaxation, both of which you have improved through employing your regular meditation practice.

Yoga Meditation — What It Is?

Most people mistakenly believe that meditation and yoga are identical terms or are the same. Contrarily, yoga meditation is different from other types of meditation even if they are related. Breath control, physical activity, and meditation postures are all part of the old-age spiritual practice popularized as yoga. To establish a spiritual link with the present moment, the pranayama practice employs asanas or different bodily positions. Truth is, some people think of yoga as a form of guided yoga meditation since it involves executing positions to help you focus and relax your mind.

Along with the bodily aspects of yoga, meditation, or what is known as dhyana, is a component of yoga that helps you reach a higher state of awareness while also forming an intimate link with the cosmos. When you are relaxed and calm in the physical practice of savasana, this connection takes place.

Yoga meditation differs significantly from other forms of meditation in that you often perform one following a yoga sequence. Most of the time, based on the practice, it is the last action in yoga since it helps to rest and concentrate mentally after you’ve worked out your body. Such a meditation technique offers mental clarity along with emotional, physical, and even spiritual vigour, as well as helps to balance your body after exercise.

What Are the Benefits?

In that they both call for concentration and focused attention, yoga, and meditation are comparable. The result of these two methods is to experience a sense of calmness, relaxation, mindfulness meditation, and a sense of unity with the divine entities. Because yoga meditation is frequently practised following a yoga class, you gain the following advantages from both yoga and meditation at the same time:

Quick and Simple

For those who struggle with concentration yoga meditation is a terrific option. Following a full-body exercise, it is much simpler to let go, remain motionless, and rest. Also, a yoga session could be able to help you get your bearings if you’re not comfortable with meditation.

Alleviates Pain

According to a study of many research that indicated yoga meditation stimulated pain-relief receptors found inside the brain, yoga meditation have been proven to help reduce pain. Also, it is advised to attempt yoga if you experience persistent low back pain since it can assist with back pain in general and lower back pain in particular.

Promotes Better Mental State

Increased awareness and better moods are linked to yoga meditation. According to one study, those who engage in the practice of yoga and yoga meditation had less depressive symptoms, more stable mental health, and a deeper spiritual connection than those who do not practice.

Reduces Anxiety and Depressive Symptoms

Gamma-aminobutyric acid, a neurotransmitter whose low levels have been related to anxiety and depression, is likewise increased by yoga meditation. Several brain scans done on meditators revealed elevated activity in GABA-producing regions of the brain. Such a kind of yoga meditation adheres to the Kundalini technique, which awakens the body’s chakras. otherwise known as the body’s energy centres.

Stimulates the Brain

The neuronal connections in the brain may be formed and maintained through yoga and meditation, which also serve to boost general, healthy brain function. Also, yoga practices that involve breathing might help you transition from stimulated to calm brain patterns. Additionally, yoga meditation aids in enlarging the brain regions that support reasoning, decision-making, and concentration.

Alleviate Stress Hormones

By fostering both physical and mental calm, yoga and meditation can help people cope with stress. The parasympathetic nervous system, which is activated when you’re calm, works more efficiently. Also, the blood pressure, pulse and heart rate, and cortisol levels will all decrease as a result of this. Reducing stress and anxiety improves general health, particularly cardiac health, as does reducing inflammation all through the body.

Promotes Better Sleep

Generally, it is found that yoga meditations may help you sleep better, which also helps decrease stress, stress-related anxiety, depressive symptoms, and inflammation.

Reduces Blood Pressure

In addition to the advantages listed above, yoga meditation also lowers blood pressure, which is crucial for heart health and general fitness.

Reduces Inflammatory Response

Yoga, generally, has been demonstrated to reduce several of the blood indicators that may be used to detect overall levels of inflammation throughout the body.

Anti-aging Properties

Due to the unique sequence of nucleotides, (DNA) otherwise known as telomeres, that every one of our chromosomes contains, yoga meditation claims to possess anti-ageing benefits. To prevent harm to the chromosome, they reside at the endpoints of the DNA spiral. Several studies also reveal that yoga meditation techniques, including, savasana may have a favourable effect on telomere length, which explains why ageing occurs at all. 

Mood Enhancer

By increasing self-awareness, it is claimed that yoga and meditation may assist to cope with difficult or depressing feelings. In a study examining an emotional training method regarding yoga, it is found that daily practice for two weeks increased emotional control and self-compassion while reducing the negative sense of feelings.

Promotes Resiliency

Our physical and mental health depend heavily on resilience, or the capacity to recover from challenging situations. With physical activity, deep breathing exercises, and meditation practices, yoga may indeed assist to develop resilience.

How to Do Yoga Meditation Efficiently

When practising yoga meditation, the body will settle into a comfortable position and observe your thoughts and feelings as they come and go. Although you may discover that, yoga meditation is frequently practised in private yoga classes, like a group meditation, or like with the help of a yoga instructor coaching you while you are in the meditation.

Generally, especially after practising a more rigorous form of yoga, you could experience tingling or shaking throughout your body. A normal yoga meditation lasts for around five minutes, however, some can go on for much longer.

Meditation and Spirituality

Amid total concentration, our thoughts are directed toward what seems to be an item apart from oneself, and we get to know this entity and make touch with it. But to enter the domain of meditation, we must engage with this thing and interact with it. Naturally, the outcome of this interaction is a profound knowledge that there is no separation between ourselves and the object of our focus or meditation, and this leads to the condition of self-realization.

Indeed, the false belief that we are independent of nature is what causes our misery and agony. A sudden, effortless revelation that we are not separate may occur. Although, the majority of us require direction, the yoga meditation practice gives us the structure we require.

Meditation in Daily Life

Daily meditation does not need to have to be a burdensome task, despite what some people may think. Also, you may either practice it after your asana practice or during a separate practice period. Finding a routine and practice that suits you best is what’s crucial; it doesn’t have to be time-consuming or difficult.

The advantages of meditation for your health naturally reflect both its psychological and physiological consequences. Subsequently, meditation allows us to recognize how to control our stress, which improves both our physical and mental health in general. It can improve the way of life in a much more profound sense by educating you to be completely awake, conscious, and breathing.

Standard Yoga Meditation Poses

Sitting Pose

Even though you may meditate or lose yourself in any activity or state of quiet, sitting is frequently advised. There are several traditional sitting positions, but the Easy Cross-Legged stance is undoubtedly the most fundamental.

Arms should be relaxed, hands should be in the lap, with the palms facing either up or down. In addition to softly lifting the chest, also roll the shoulders backwards and downwards. Maintain a long neck and a moderate chin incline. The breathing is spontaneous and free-flowing, and based on the method you’re doing, you may open or close your eyes.

Walking Pose

Generally, you could find that walking slowly and deliberately while focusing on each step as you take it is a relaxing type of meditation. Walk or stroll freely while keeping your arms at the sides and breathing in time with your feet. Even though you may practice walking meditation anyplace, pick a location you adore and keep in mind that getting there is not the problem. Rather, your meditation is your whole immersion in the act of walking.

Standing Pose

Another strong meditation technique is standing, which is frequently suggested by practitioners who feel that it increases their mental, emotional, and spiritual fortitude. Arms are placed at the sides pleasantly, and your knees are supple. Ensure that the whole body is in a proper posture with the chin aligned to the ground, with the shoulders rolled back.

Reclining Pose

Although it is thought of as a relaxing position to be on one’s back, the traditional Corpse Pose is also utilized for meditation in Hatha yoga. The palms of your hands should be facing up when you recline on your back. The feet should be entirely relaxed when you touch them together and let them drift apart. Most people find it simpler to stay awake if their eyes are open, regardless of whether they are open or closed. As a result, beginners could have a harder time staying awake when meditating in this position.

Poses for Yoga Meditation Practice

Corpse Pose

In this pose, the palms should be facing upwards while you lay on the mat with the arms and legs softly spread out. Breathe deeply and try to relax your thoughts. Also, this stance can be maintained for five to fifteen minutes.

Reclining Bound Angle Pose

To do this, the feet should be on the ground, knees bent, as you lay on your back. Next, carefully pull the soles of your feet together by bringing your knees out, and let them softly sag. Also, you can support your knees by using cushions, and stay in this pose for five minutes. 

Yoga Meditation Techniques

Yoga comes in many forms, and if you know more, you may find that some feel much better as you practice it than others. Hatha yoga is one of the terms used to refer to the most fundamental kind of yoga. Yoga poses that are soft and supported by cushions, blankets, and blocks are used in restorative yoga. While hot yoga or Bikram entails doing postures in a room that has been artificially heated. Last but not least, Vinyasa yoga incorporates quick, powerful yoga stances that flow from one posture to the next.

Regardless of the type of yoga you select, your yoga instructor will help you focus on your breathing while you are in each posture. You may also perform some simple yoga asanas to get your blood circulating before lying down for a yoga meditation lasting for 5 minutes.

Breathing in Yoga Meditation

When practising yoga meditations, breathing can assist you maintain concentration. Using the right breathing techniques will calm the mind and soothe your nervous system. Although there are many other breathing techniques used in the yoga discipline, abdominal breathing is the most common.

Abdominal Breathing 

In this breathing, your tummy should expand as you take a deep breath while resting on your back. Along with the air, feel your tummy rise. Try to empty your tummy of as much air by slowly exhaling your breath, and continually breathe in this manner.

Alternate Nostril Breathing

Sit down and use your finger to shut one nostril while opening the other. Switch hands and seal the open nostril while opening the other after taking a deep breath out of the open nose. Switch between your hands and nostrils while continuing to breathe in the same manner on the opposite side. Before practising yoga meditation, might assist generate a sense of equilibrium.

Will It Work for Me?

Meditation may make you feel uneasy at first, but you should not have to excessive tension or bodily discomfort as a result of it. If it happens, shorten your practice session or switch up your position. Otherwise, resume adding a brief meditation period to your asana practice. If you’re still experiencing issues, you could want to look for an experienced yoga instructor’s advice or the assistance of a yoga class in Singapore that meets frequently to meditate as a group.

About the Author​

Lynette is fully dedicated to the support and empowerment of the growing community of committed yoga students and teachers. As one of the Lead Instructors for Yoga Teacher Training, she is here to share tips on how to grow your profile as a yoga teacher or build a yoga business either physically or digitally.