An introduction to meditation
by Megan
Meditation is a way to regulate your inner state and create internal enrichment and peace. Through meditation, we cultivate self-awareness and expand focus and attention.
Meditation has a rich history in various religious and spiritual practices such as Buddhism, Hinduism, Sikhism, Jainism, and yoga. These practices have a rich history, and thus meditation has many forms.
Common expressions include using visualization, breath work, sound, focus or gazing points, and an underlying philosophy or spiritual concept. Research shows us that meditation can rewire the brain, creating long-term mental and physical health benefits.
Let’s dive into basics of yogic relationship with meditation.
Principals of meditation
Meditation is more than simply sitting still and clearing the mind. Focus, connection to breath, and intention are parts of the practice.
Pranayama
Pranayama, the fourth limb of yoga, focuses on control of the breath in different ways. This is similar to mindfulness, though pranayama differs from mindfulness in that it is an intentional attempt to control the breath in a specific, controlled pattern. Awareness and control of breath can help foster awareness of your mental, emotional, and physical state.
Pratyahara
This is the fifth limb of yoga. Pratyahara is the practice of withdrawing from the external senses. This is an essential step in the meditative practice that builds on pranayama, the fourth limb. Pratyahara asks us to turn our attention from external sensory information like sight and sound inwards to connect with our internal experience.
One element of pratyahara is the use of mudras.
A mudra is a specific hand posture that helps the body's prana (energy/lifeforce) flow and stimulates specific parts of the brain.
The specific positions reduce sensory input and feedback by giving you something specific to focus on. Mudras are used to gain mastery over the mind by creating mental focus.
Dhyana
This is the sixth limb of yoga and another internal expression of the meditative practice. Dhyana is the commitment of concentration either internally or externally.
External dhyana could be on an object (like trataka: a candle gazing meditation).
Internal examples of dhyana involve focusing on areas within the body like chakras or using mantras.
Mantras are a word or phrase repeated to aid concentration during meditation. Mantras originated in Hindu and Buddhist practices and eventually became part of the yogic practice. In yoga, many mantra practices are in Sanskrit. Mantras are commonly spoken aloud as a way of engaging senses and embodying the vibration and intention of the words.
Grounding meditation
This ground meditation incorporates traditional techniques of mantra and mudras, using both Sanskrit and English words.
Sat Nam Mantra
This video includes a mantra: Sat Nam. This translates from Sanskrit to "truth" and "identity".
The English mantras include:
I am safe
I am grounded
I am love
I am grateful
I am calm
Lotus mudra
We mimic the shape of the lotus flower with our hands in this mudra, with palms together as the base of the flower and the fingers gently opening as the petals. This mudra represents resilience, strength, overcoming, serenity.
Practices like these help self-regulate our nervous system and foster a sense of physical and emotional presence.
Want more resources?
Watch: YouTube meditation playlist
Watch: YouTube pranayama playlist
