What kind of meditation is yoga

In this instance, the breath becomes the sole object of your meditation. You observe every nuance of the breath and each sensation it produces: how it moves in your abdomen and torso, how it feels as it moves in and out of your nose, its quality, its temperature, and so on.

What you discover is neither good nor bad; you simply allow yourself to be with the breath from moment to moment. Another way to meditate is to watch a physical sensation. Practice this with the same degree of detail as you would when watching the breath. In this context, you will look deeply at, or penetrate, a particular sensation that draws your attention, such as how hot or cool your hands feel.

The increased sensitivity you gained due to your asana practice may provide you with other points of focus: the strength of your spine or the suppleness you feel in your lower body, for example. Observing a particular emotion or any specific area of discomfort is also a possibility. Whatever you choose remains your point of focus for the whole practice. You may find that observing a physical sensation can be more challenging than observing the breath.

For most beginners, mantras, chants, and visualizations offer more tangible ways to replace or calm the scattered thoughts of our minds, which seem to be perpetually on sensory overload. See also: Meditation Has Proven Benefits. Although you can meditate, or become fully absorbed in any activity or position of stillness, sitting is the most commonly recommended posture.

There are a number of classic seated poses, but Sukhasana Easy Cross-Legged Pose is obviously the most basic. More flexible meditators prefer Padmasana Lotus Pose. Sitting in a chair also works. The most important things are that your spine remain upright and that you feel steady and comfortable, the same two qualities necessary for performing asanas.

To maximize comfort on the floor, place a cushion or folded blanket under your buttocks to elevate them and gently guide your knees down toward the floor. This helps support the natural lumbar curve of the lower back. Relax your arms and place your hands on your thighs or in your lap, with the palms in a relaxed position facing up or down. Roll your shoulders back and down and gently lift the chest. Keep your neck long and the chin tilted slightly downward. Depending upon which technique you are following, the eyes may be opened or closed.

Breathing is natural and free. A moving meditation—highly recommended by many teachers—may be an enjoyable option for you. The challenge of this form is to walk slowly and consciously, each step becoming your focal point.

Destination, distance, and pace are all incidental. Relax your arms at your sides and move freely, coordinating your breath with your steps. For instance, you might breathe in for 3 steps and breathe out for 3 steps. If that feels awkward or difficult, just breathe freely. Although you can practice walking meditation anywhere, choose a setting you particularly love—the ocean, a favorite park, or a meadow.

Remember, getting somewhere is not the issue. Rather, the complete involvement in the act of walking becomes your meditation. Standing is another meditation practice that can be very powerful. It is often recommended for those practitioners who find that it builds physical, mental, and spiritual strength. Stand with your feet hip- to shoulder-distance apart. Knees are soft; arms rest comfortably at your sides. Check to see that the whole body is aligned in good posture: shoulders rolled back and down, chest open, neck long, head floating on top, and chin parallel to the floor.

Either keep your eyes opened or softly close them. Even though lying down is associated with relaxation, the classic Corpse Pose, Savasana , is also used for meditation. Lie down on your back with your arms at your sides, palms facing upward. Touch your heels together and allow the feet to fall away from one another, completely relaxed. Although your eyes may be opened or closed, some people find it easier to stay awake with their eyes open. A supine meditation, although more physically restful than other positions, entails a greater degree of alertness to remain awake and focused.

Therefore, beginners may find it more difficult to meditate in this position without falling asleep. Research has confirmed what the yogis of ancient times already knew: Profound physiological and psychological changes take place when we meditate, causing an actual shift in the brain and in the involuntary processes of the body.

This is how it works: An instrument called an electroencephalograph EEG records mental activity. During waking activity, when the mind constantly moves from one thought to another, the EEG registers jerky and rapid lines categorized as beta waves. When the mind calms down through meditation, the EEG shows waves that are smoother and slower, and categorizes them as alpha waves.

As meditation deepens, brain activity decreases further. The EEG then registers an even smoother, slower pattern of activity we call theta waves. Studies on meditators have shown decreased perspiration and a slower rate of respiration accompanied by a decrease of metabolic wastes in the bloodstream.

If you buy through links on this page, we may earn a small commission. Meditation is a technique used for thousands of years to develop awareness of the present moment.

It can involve practices to sharpen focus and attention, connect to the body and breath, develop acceptance of difficult emotions, and even alter consciousness. Meditation may offer a solution to the growing need to reduce stress in the midst of busy schedules and demanding lives.

Not all meditation styles are right for everyone. These practices require different skills and mindsets. How do you know which practice is right for you? Mindfulness meditation originates from Buddhist teachings and is the most popular and researched form of meditation in the West.

In mindfulness meditation , you pay attention to your thoughts as they pass through your mind. You simply observe and take note of any patterns. This practice combines concentration with awareness. You may find it helpful to focus on an object or your breath while you observe any bodily sensations, thoughts, or feelings. Spiritual meditation is used in nearly all religions and spiritual traditions. Many of the meditation techniques listed in this article could be considered spiritual meditation.

Examples include:. Spiritual meditation can be practiced at home or in a place of worship. This practice is beneficial for those who seek spiritual growth and a deeper connection to a higher power or spiritual force.

For example, you can focus on something internal, like your breath, or you can bring in external influences to help focus your attention. This practice may be simple in theory, but it can be difficult for beginners to hold their focus for longer than a few minutes at first. As the name suggests, this practice is ideal for anyone who wants to sharpen their focus and attention. Although most people think of yoga when they hear movement meditation , this practice may include:.

This is an active form of meditation where the movement guides you into a deeper connection with your body and the present moment. Movement meditation is good for people who find peace in action and want to develop body awareness.

Mantra meditation is prominent in many teachings, including Hindu and Buddhist traditions. This type of meditation uses a repetitive sound to clear the mind. Your mantra can be spoken loudly or quietly. This allows you to experience deeper levels of awareness. Some people enjoy mantra meditation because they find it easier to focus on a word than on their breath.

Others enjoy feeling the vibration of the sound in their body. TM was founded by Maharishi Mahesh Yogi and refers to a specific practice designed to quiet the mind and induce a state of calm and peace. Because it slowly and steadily relaxes the body, some people use this form of meditation to help them sleep. Mindfulness is a form of meditation that urges practitioners to remain aware and present in the moment. Crucial to this is a lack of judgment.

So, rather than reflecting on the annoyance of a long wait, a practitioner will simply note the wait without judgment. Mindfulness meditation is something people can do almost anywhere. While waiting in line at the grocery store, for example, a person might calmly notice their surroundings, including the sights, sounds, and smells they experience.

A form of mindfulness is involved in most kinds of meditation. Breath awareness encourages practitioners to be aware of their breathing, while progressive relaxation draws attention to areas of tension in the body. Because mindfulness is a theme common to many forms of meditation, it has been extensively studied.

Research has found that mindfulness can:. Some evidence suggests mindfulness may improve health. For example , a study of African-American men with chronic kidney disease found that mindfulness meditation could lower blood pressure. Practitioners breathe slowly and deeply, counting their breaths or otherwise focusing on their breaths. The goal is to focus only on breathing and to ignore other thoughts that enter the mind.

As a form of mindfulness meditation, breath awareness offers many of the same benefits as mindfulness. Those include reduced anxiety, improved concentration, and greater emotional flexibility.

Kundalini yoga is a physically active form of meditation that blends movements with deep breathing and mantras. People usually learn from a teacher or do a class. However, someone can learn the poses and mantras at home. Similarly to other forms of yoga , kundalini yoga can improve physical strength and reduce pain. It may also improve mental health by reducing anxiety and depression. A study of veterans with chronic low-back pain, for instance, found that yoga reduced pain, increased energy, and improved overall mental health.

Zen meditation, sometimes called Zazen is a form of meditation that can be part of Buddhist practice. Many Zen practitioners study under a teacher because this kind of meditation involves specific steps and postures. Again, this form of meditation is similar to mindfulness meditation but requires more discipline and practice.

People may prefer it if they are seeking both relaxation and a new spiritual path. Transcendental Meditation is a spiritual form of meditation where practitioners remain seated and breathe slowly. During a meditation session, practitioners focus on a mantra or a repeated word or series of words.

A teacher determines the mantra based on a complex set of factors, sometimes including the year the practitioner was born, and the year the teacher was trained.

An alternative allows people to choose their mantra. This more contemporary version is not technically Transcendental Meditation, though it may look substantially similar. People who practice Transcendental Meditation report both spiritual experiences and heightened mindfulness.

The various meditative disciplines encourage a focus on heightened awareness, slower breathing, and increased acceptance.