There is a common thought amongst the yoga practitioners, that the practice of yoga and the practice of meditation are two distinct and separate things.
The idea that 'yoga' is a practice that has been abjectly separated from the practice of meditation is absurd, if not concerning. Where have we ended up? And how do we possibly get back on track to the destination that we were seeking? For any of you who are curious, to help navigate this journey I have collated a list of my top recommendations on how to make your yoga practice more meditative.
Moon Practices: Understanding the tantric methodology of Moon, Sun & Fire is essential for enhancing meditation within our yoga practice. Within tantra, the Moon / Chandra represents the Mind, and it is instructed that we steady the mind before we exalt the Sun, which represents activity and progression. The premise is basically that we stablise our mind, so we make better decisions moving forward.
It begins in the breath. Each time we inhale and exhale is an opportunity to align the mind with the energy flow. By simply observing the breath we are already practicing meditation, and that's where it begins: we can add in Ujjayi breath, explore breath ratios and holds and use a variety of different techniques that settle the mind and prepare us for meditation. (I had so much to say on this that I have actually spun it into a separate blog post, 7 Breath Practices to make your Yoga Practice more Meditative.) Beyond simple natural breath awareness, there are some very specific pranayama techniques that are suggested to quieten the mind, such as Kapalbhati, Chandra Bhedhana and Bhramari.
Include Mudra & Bandha: Mudras are energetic seals using the hands, feet, eyes, internal organs or in fact the entire body to create an energetic effect. By simply adding in a hand mudra, perhaps Gyan Mudra 👌🏽 (Gyan means intellect) to a posture, we are introverting our energy and steadying the mind. Bandhas take things to an entirely new level, powerful energy locks that can bring us instantaneous clarity and focus.
Forward Bends: Within tantric hatha yoga methodology, forward bends are introverting practices that help us to quieten our minds. Introducing forwards bends into every stage of practice helps support the balance of the Moon. Long hold forward bends in a yin style practice can bring profound calm to the body and mind.
Yin Yoga! Whilst many dynamic classes can have a wonderful energising effect on the body and the mind, yin yoga offers us a sublime experience of moving beyond the chatter to deeply sooth the nervous system and mind.
Balancing Postures: It is very difficult to daydream whilst doing a handstand! Balancing postures, whether that is on our feet in perhaps tree or dancers pose, or on our hands in handstand or crow, require our full attention to be completed successfully. When we practice a balancing posture, our somatic nervous system is fully mobilised, the rebound from this is usually profound quietude, balancing postures are suggested as the perfect prelude to seated meditation. Which brings us too...
Include some seated meditation: this might sound obvious, but there is no replacement for a dedicated meditation practice. When we put in all of the effort to create a sublime state of being through our yoga practice, it is a shame to just jump up and run away. Take the time to sit quietly and implement an intentional meditation technique such as Antar Mouna (mindfulness) or Ajapa Japa (mantra).
Asana > Pranayama > Meditation: In classical yoga, the emphasis is usually to refine our awareness to the experience of the gross to the subtle experience. We start with Asana, to bring balance to the physical body, we move into Pranayama to manage our energy, then once the balance is created, we move into Meditation to balance our mind. Personally, I believe that 10 minutes of high quality meditation when you are utilising the quietude cultivated through your yoga and pranayama is going to be of much greater benefit than 30mins of meditation where you are unsettled and your mind is all over the place.
I hope that is helpful - be sure to check out the next instalment in this blog series, 7 Breath Practices to make your Yoga Practice more Meditative!
