What Is the Relationship Between Yoga and Meditation? Explanation of Effects and Practice Methods

What kind of relationship exists between yoga and meditation? When you hear the word "yoga," what comes to mind? Many people might imagine maintaining beauty and health or performing various difficult poses.

It is said that yoga originally meant the practice of meditation.

In this article, we will introduce the history of yoga, different types of meditation, and methods of practice. Whether you regularly practice yoga and wish to deepen your understanding or are new to the practice, we hope this article provides hints for improving your daily life.

Meditation in Yoga

Meditation is one of the key elements of yoga, and the two are deeply interconnected.

The three main pillars of yoga are "asana (postures), breathing techniques, and meditation." In classical yoga, it is believed that "the ultimate goal of yoga is meditation."

Meditation in yoga serves as a tool for achieving self-transformation.

Self-transformation refers to the ultimate goal of "becoming aware of your true self, changing, and in turn, bringing abundance to those around you."

Meditation in yoga involves calming the mind and body by breathing deeply and peacefully, releasing tension, and entering a state of mindfulness. By eliminating unnecessary distractions, you can become more aware of your true self.

Yoga is the cessation of the fluctuations of the mind

One of the most famous teachings in the yoga sutras states, "Yoga is the cessation of the fluctuations of the mind."

To "cease the fluctuations of the mind" means striving to be in a state where one is not swayed by temporary emotions such as anger, sadness, confusion, or anxiety. It does not mean the mind becomes empty, but rather that it remains undisturbed and tranquil.

The History of Meditation

Meditation is believed to have originated in India approximately 5,000 years ago. A seal discovered at the Mohenjo-daro ruins depicts a figure sitting in what appears to be a meditative posture, making it the oldest historical artifact indicating the origins of meditation.

Meditation was considered a form of spiritual practice, as seen in the way Siddhartha Gautama (the Buddha) meditated when he attained enlightenment. It is also deeply connected to Buddhism, and there are various methods of meditation.

Meditation in the Modern Era

Meditation has long been regarded as a form of spiritual training. However, in modern times, meditation is recognized for its numerous benefits to both mind and body, including relaxation, stress relief, and mental clarity.

Surrounded by an endless stream of information, our minds and bodies are constantly exposed to stress. Meditation, which helps us let go of unnecessary distractions and create mental space, is a valuable tool for enhancing our mental and physical well-being as well as improving our daily lives.

Types of Meditation in Yoga

In yoga, there are two types of meditation: static meditation and dynamic meditation, each offering different benefits.

It is not a matter of choosing one over the other—both types of meditation are essential.

Static Meditation

Static meditation involves turning inward and gaining control over one's emotions. In this practice, you quietly close your eyes and focus on your inner self. It is a way to unify a scattered mind and body, guiding yourself to a state of comfort and balance.

Dynamic Meditation (Active Meditation)

On the other hand, dynamic meditation involves transforming one's actions. Instead of simply turning inward in stillness, this form of meditation incorporates movement. It is a meditative practice that focuses on changing one's behaviors and attitudes.

Dynamic meditation is not limited to yoga—many other activities can also serve as forms of dynamic meditation, such as:

・Household chores like cooking, dishwashing, and cleaning
・Hobbies like knitting, coloring, and painting
・Physical activities like martial arts, qigong, running, and walking

Now, let’s take a closer look at walking as a form of dynamic meditation.

In daily life, we all spend time walking. The idea is to bring awareness to every movement involved in walking, rather than doing it unconsciously.

For example, while walking to work, school, or simply taking a stroll, you can focus on the sensations in the soles of your feet. Pay attention to how your toes, individual toes, and heels make contact with the ground. If your mind starts to wander, don’t judge yourself negatively—simply acknowledge it and gently return your focus to the sensation of walking.

This concept applies not just to walking but to any activity where you are fully engaged and focused. Perhaps, through such moments of concentration, you are already experiencing meditation. You may notice a pleasant fatigue, along with a sense of mental clarity and lightness in your body.

Effects of Yoga Meditation

Here are three key benefits of practicing yoga meditation.

Relaxation Effect

Yoga meditation helps balance the autonomic nervous system, leading to a deep sense of relaxation. This is because deep and calm diaphragmatic breathing activates the parasympathetic nervous system, promoting a feeling of security and enabling restful sleep.

Have you ever struggled to fall asleep, ended up reaching for your smartphone, and before you knew it, it was already 2 or 3 AM? If you want to improve the quality of your sleep, try closing your eyes and practicing slow diaphragmatic breathing while lying in bed.

Even if the sleep duration is short, quality sleep can help you start your day on a positive note.

Reduction of Anxiety and Stress

Practicing yoga meditation can help alleviate anxiety and stress. As the parasympathetic nervous system becomes more dominant, relaxation increases, easing tension and stiffness in both the mind and body.

Many of us dwell on past regrets or worry about an uncertain future, making it difficult to focus on "the present moment," which often leads to stress.

Through yoga meditation, you can develop greater self-awareness, which in turn helps build resilience against future stress. It also enables you to reframe stress in a positive light, allowing you to handle challenges more effectively and take proactive action.

Improved Concentration

Yoga meditation enhances concentration by helping you focus on your awareness without unnecessary distractions. This ability to switch mental states efficiently strengthens your cognitive control.

For example, at work, if you notice your attention drifting and then consciously bring it back to your task, you are training your ability to control focus. This practice improves concentration over time.

As a result, better focus can also lead to improved memory and increased work efficiency.

Key Points for Practicing Yoga Meditation

Here are three important points to keep in mind when practicing yoga meditation.

1. Posture

When you think of yoga, you might imagine a beautiful posture with a straight spine. The effectiveness of yoga meditation greatly depends on maintaining the correct posture.

There are three key posture points:

・Align your spine in a natural S-curve.
・Ensure a stable and balanced sitting posture.
・Keep your gaze fixed straight ahead.

2. Environment

Creating the right environment is essential for effective yoga meditation. Before organizing your thoughts, start by tidying up your surroundings.

While it is ideal to practice in a quiet and distraction-free space, this may not always be possible for everyone. Try to minimize distractions within your field of vision as much as you can.

You can also enhance relaxation with scents like essential oils or candles. If you prefer some background sound, consider playing calming audio such as ocean waves or acoustic guitar music.

Here are additional environmental considerations:

・Choose a space with a comfortable temperature—not too hot or too cold. (Since discomfort from temperature can be distracting, be mindful of your clothing as well.)
・Select a place where you feel safe and at ease, such as your home or personal room.

If you find it difficult to concentrate at home, consider meditating in an outdoor setting like a beach or park during quiet early morning hours.

3. Breathing

Breathing plays a crucial role in yoga meditation. This is because the practice involves diaphragmatic breathing, which activates the parasympathetic nervous system, promoting relaxation.

How to Practice Diaphragmatic Breathing:

1. Sit up straight and slowly inhale through your nose.
2. As you inhale, imagine drawing air into your lower abdomen, allowing it to expand.
3. Exhale slowly through your mouth, taking twice as long as your inhalation.
4. Visualize releasing all negative energy from your body as you completely empty your lungs.

Diaphragmatic breathing is essential for calming both the mind and body. While it may be challenging at first, consistent practice will make it easier over time.

How to Practice Yoga Meditation

In this section, I will explain how to practice yoga meditation.

Basic Sitting Position

[Seated Position]

1. Sit cross-legged with your heels placed at the center of your body.
2. Place both hands in front of you, lift your hips, and let both knees touch the floor.
3. Adjust your sitting position. Sitting with a broad base will help you maintain a stable posture.

Breathing Method

The basic breathing method involves inhaling and exhaling through the nose. However, if this feels uncomfortable, it is okay to exhale through the mouth. The most important thing is to breathe in a way that feels comfortable to you.

Close your eyes and focus on your breathing. Breathe at a pace that feels most natural and pleasant to you.

As your mind gradually settles and you become more aware of your body, this is a sign that you are directing your awareness inward.

Meditation Method

Here, I will introduce the "Loving-Kindness Meditation" (Metta Meditation), a practice of sending compassionate thoughts to yourself and others.

1. Find a comfortable and relaxed posture. You can sit or lie down—either is fine.
2. Once you are settled, gently close your eyes.
3. Focus on your breathing, inhaling and exhaling through your nose.
4. Visualize yourself or someone important to you sitting in front of you, and offer kind and compassionate phrases, such as:

[To Yourself]

"May I be happy."
"May I be free from anger and hatred."
"May I be filled with love and compassion."

[To Those Important to You]

"May my loved ones be happy."
"May my loved ones be free from anger and hatred."
"May my loved ones be filled with love and compassion."

[To All People in the World]

"May all people in the world be happy."
"May all people in the world be free from anger and hatred."
"May all people in the world be filled with love and compassion."

At the end, extend your compassionate words to all people around the world.

Precautions When Practicing Meditation Yoga

During meditation, various thoughts and emotions will arise. However, this is natural and not something to be concerned about. Here are three key points to keep in mind when practicing meditation yoga:

・Do not blame yourself if you cannot concentrate.
・Do not feel obligated to focus at all costs.
・Do not cling to the thoughts and emotions that arise.

When various thoughts or emotions arise during meditation yoga, the important thing is to simply acknowledge them by thinking, "Oh, I just had this thought." If the thought or emotion is unnecessary, practice letting it go.

By getting used to letting go of unnecessary thoughts, you will develop the ability to focus only on what is needed in each moment of daily life. This can help you stay calm and improve your overall performance in work and daily tasks.

Yoga Meditation as a Tool for Self-Reflection

So far, we have explored the relationship between yoga and meditation, their benefits, and how to practice them. We have seen that yoga meditation can enhance sleep quality, reduce anxiety and stress, and improve concentration.

Additionally, we introduced both static meditation, which focuses on inner awareness, and dynamic meditation, which involves movement. Examples of dynamic meditation include:

・Household chores such as cooking, dishwashing, and cleaning
・Hobbies like knitting, coloring, and painting
・Physical activities such as martial arts, qigong, running, and walking

By focusing on each action rather than performing tasks unconsciously, daily activities can become a form of meditation. If you feel too busy to set aside time for meditation, this approach might be a great alternative.

Why not start incorporating yoga meditation little by little as a tool to enhance your daily life?

Thank you for reading!