Meditation in Yoga

‘Meditation’ for Yoga practitioners means something rather different from what is intended by this word in Western societies. In the western world ‘meditation or meditating’ refers to ‘thinking deeply’ whilst in Yoga the term meditation refers exclusively to focusing the mind on one thing only, which could be an object, the breath,  or awareness of the self (as for the more subtle types of meditation). ‘Thinking’ and ‘thoughts’ are not involved in any way; in fact, the emphasis is on trying to clear the mind from thoughts. 

Since Yoga is essentially a discipline based on practice (as opposed to a set of mere theories), meditation has a determinant role for the yoga practitioner.

There are different meditation techniques and which technique to use depends exclusively on the individual and on what works for him or her.

Regardless of what technique is used, it is essential to sit with a straight back. You may sit cross-legged, or on a chair or armchair, as long as you keep your back straight it does not really matter.
If you chose to sit cross-legged, it is generally helpful to sit in a raised position (e.g. on a cushion, folded blanket) so that your pelvis is lifted. This will release some pressure from your legs which may otherwise cause you some discomfort.

A very important point about meditation is being relaxed. You must avoid feeling tense whilst you are sitting down trying to meditate. Just relax and let go of all the tension in your body and your mind. A good way of ensuring that you are in a relaxed state is to first perform a yoga routine with asana postures and then sit down and meditate. Your body will be far more relaxed and inclined to sit still for a prolonged period of time.

Now let’s turn to some yoga techniques. Remember that no technique is better than another. You just need to pick the technique that is right for you. 

1) Forcing mind/thoughts. This is just a preparatory exercise. Try for 1 hour not to think, stopping every thought that comes to your mind. Then the following day try to do the opposite, try to think continuously for 1 hour.

This exercise will help you appreciate that in fact you cannot force your mind/thoughts

2) Breaths counting. Whilst in a relaxed state, concentrate on your breathing and count your exhalations. Count 20 of them, and then count backwards to 1 and then start again.

3) Associate a sound to the breathing. Whilst you inhale, say in your head the word ‘Hong’, and when you exhale say (in your head) the word ‘So’. Try to be as relaxed as possible. Your breathing will become almost imperceptible. This technique is very effective at calming the breathing.

4) Concentrate on internal body sounds. Try to focus your awareness on these sounds only and ignore everything else around you.

5) Awareness of the Self. In this technique you just have to ‘be aware’. If your mind starts to wonder, keep the awareness. If the mind stays focused, keep the awareness also. Always maintain awareness. This is a rather ‘subtle’ technique and some people can find it a bit difficult to begin with. If so, try the other techniques which focus on slightly more tangible things such as sounds and breathing.

The most important thing is to keep practicing on a daily basis. If you do, you will obtain amazing results. One of the first benefits you will notice is an incredible enhanced concentration during your everyday tasks. You will have the impression that time is expanding as you will perform the same everyday tasks in a much shorter period of time. You will also experience increased calm, less tension (and therefore less tension headaches and bodily pains), greater creativity and imagination and more energy. And this is just the beginning…