More than just physical exercise, yoga is a path to spiritual enlightenment that combines mindfulness (meditation) with postures to promote physical and mental health.
Meditation is an important part of a well-rounded yoga practice. By combining guided breathing exercises with asanas, the practice of meditation has physical and emotional benefits that go beyond spiritual awareness. Meditation has been linked to improved stress reduction, coping skills (managing stress, sadness or pain), focus and empathy for others.
Meditation has benefits for the body, too: Regular meditation practice has been found to lower blood pressure, reduce anxiety, improve sleep quality, manage pain, and can be both relaxing and energizing. Meditation can help manage depression and anxiety and has been linked to improved immune system health.
Incorporating a meditative component into your yoga practice can help calm the mind, relax muscles, and improve self-esteem.
Meditation is more than breathing. While meditation focuses on controlled, purposeful breathing, it also comes with visualization, mindfulness, mantras, and self-reflection. The earliest practitioners of yoga used postures (asanas) as a method of meditation. Poses should be used in conjunction with meditation and breathing for spiritual enlightenment. Therefore, a well-rounded yoga practice includes meditation and pose breathing.
There are different types of meditation, and when combined with physical yoga practice, it can promote health in many areas. Meditation is a solitary practice, but there are benefits to beginning guided meditation in a classroom setting—that is, not alone.
Classroom Meditation: Guided Meditation
Classroom Meditation: Guided Meditation
While meditation can be a lonely journey, many beginners find it helpful to start meditating in class with the guidance of a teacher. This sets the stage for the practice and relieves the practitioner of the stress of wondering, “Am I doing this right?”
Beginners can start a meditation practice with the help of a teacher who can guide posture, breathing techniques, focus and focus. Classes can be in-person or remote, but for those new to the practice, a classroom or teacher is one of the easiest ways to get started.
Meditating with a class or teacher is the easiest way to focus on your breath. Trainers can help facilitate calming meditation sessions. Teachers can also keep emphasizing the importance of breath, mantra, and intention throughout the class; this helps beginners whose minds wander or have trouble concentrating. Incorporating regular sessions into your meditative yoga practice can build duration and focus—and a stronger yoga practice.
Tips for Beginners
Tips for Beginners
Posture: Sit cross-legged, or lie comfortably on the floor in a quiet place. Relaxation and comfort are more important than specific postures, so sitting or lying down is natural and comfortable. Keep your back straight but don’t tense.
Close your eyes: This helps eliminate visual distractions and allows you to stay in touch with your body and your breath.
Breathing: Breathe naturally – don’t focus on controlling your breath at first. Relax and start simply observing your natural breathing.
Note: Focus on your breath, how it feels, and how your body moves with each breath. When you get distracted or your mind wanders, gently bring your attention back to your body and breath.
Duration: Meditation is a mindful practice that takes time to develop. Start each day with short 5-10 minute lessons. Set a timer with a soft alarm tone.
Meditating for 10 minutes a day is much better than 70 minutes a week.
Incorporate short sessions into your routine to build familiarity and mental stamina.
Try an instructor-led course:
New to meditation in your yoga practice? Try one of these 15 guided meditation sessions. Lessons last from 10 to 45 minutes and are suitable for most levels:
Morning Yoga Meditation: 15 minutes before work
Length: 15 minutes
Teacher: Brett Larkin
Level: All levels (for beginners)
Type: Yoga Sequence
It’s a calming, simple yoga routine designed to relax and awaken the body and mind before the day begins. At 15 minutes, this meditation sequence fits into any morning routine. Brett Larkin combines guided breathing with guided postures to start the day.
Yoga Meditation for Beginners: Meditations for Stress Relief
Length: 15 minutes
Coach: Jen Hillman
Level: All levels
Type: Guided Meditation / Seated
Ideal for beginners learning the basics of meditation as they practice, Jen Hilman’s “Meditation and Stress Reduction” is a 15-minute introduction to the basics of adding meditation to your asana practice. This is a guided meditation done sitting without other asanas. This practice focuses on breathing techniques and visualization.
15 minute sunrise stream
Duration: 15 minutes
Trainer: Juliana from Boho Beautiful
Level: Intermediate
Type: series
This vinyasa process combines focused breathing, meditation, and yoga sequences (asana) to start the day on a positive, peaceful note. It’s a practice that combines meditation with the physical practices of yoga and is suitable for all levels. Some poses are a little more advanced, but Juliana offers beginners’ alternatives, making it an accessible, peaceful addition to any morning routine.
30 Minutes of Restorative Yoga and Meditation
Duration: 30 minutes
Teacher: Candice Moore
Level: Beginner, all levels
Type: Hatha, Authorized
This is an ideal restorative Asa