When paired with yoga, the positive emotion brought about by meditation helps address various mental problems, including stress, anxiety, depression, and mental exhaustion. By focusing on mindfulness, controlled breathing, and deep relaxation, meditation helps individuals cultivate a sense of inner peace and emotional balance.
Meditation is effective even for beginners. In a 2023 pilot study, Chan and Bose examined the effects of mindfulness meditation and mindful art on beginners and experienced meditators. The research found that while experienced practitioners reported higher average relaxation and breath rate changes per session, beginners showed greater improvements over the study period.
Incorporating regular meditation into your lifestyle can improve your overall well-being. It can lower cortisol levels, the hormone responsible for stress, while enhancing mental function and emotional resilience. If you’re a beginner, one of the easiest ways to start a mindfulness practice is through guided yoga meditation.
Meditation, especially when combined with yoga, offers numerous benefits for both mental and physical health. The key is to practice regularly to reap maximum benefits.
Yoga has been shown to lower cortisol (stress) hormones in our bodies. Meditative yoga activates the parasympathetic nervous system, which also plays a vital role in managing stress. When practiced regularly, meditating can help decrease anxiety, promote relaxation, and improve overall mental and emotional stability.
Studies show that meditating regularly improves self-awareness. The study “The Mindful Self: A Mindfulness-Enlightened Self-view” introduces the concept of the “mindful self,” describing it as a self-view and attitude shaped by integrating principles of Buddhist psychology through mindfulness practices. This leads to positive changes in self-perception and mental health.
People who meditate can calmly observe their thoughts without becoming overwhelmed. This practice helps regulate emotions, making it easier to respond to challenges with patience and clarity. Over time, meditation can lead to improved emotional resilience and greater life satisfaction.
When you meditate, your brain learns the ability to concentrate and process information efficiently. A recent study published in the Proceedings of the National Academy of Sciences examined the intracranial effects of meditation-induced neuromodulation in the human brain. It has shown that those who meditate regularly experience improved memory, enhanced problem-solving skills, and increased attention span. This is particularly beneficial for students, employees, and even business people, especially these days when distractions are abundant.
Meditating with the guidance of an experienced yoga instructor can boost sleep quality by calming the nervous system and reducing racing thoughts before bedtime. Practices such as Yoga Nidra (Yogic Sleep) help activate deep relaxation, allowing individuals to enter restorative sleep more easily and wake up feeling refreshed.
By encouraging mindfulness and self-compassion, meditation can be an effective tool in managing symptoms of emotional distress and poor mental health. It allows practitioners to detach from negative thought patterns and embrace positive emotions.
Meditating on a regular basis promotes relaxation, which can help reduce high blood pressure. This, in turn, lowers the risk of heart disease and stroke by improving circulation and reducing strain on the cardiovascular system.
Stress weakens the immune system, making people more susceptible to illness. Meditating frequently while practicing yoga can help regulate stress hormones, strengthen immune function, and promote overall well-being by promoting hormonal balance.
Chronic pain and muscle tension often stem from too much stress and poor posture. Meditation, particularly when combined with yoga, helps relax the body, release tension, and improve flexibility. This can alleviate pain and discomfort and keep your body healthy.
When you meditate, you enhance your oxygen intake. This improves circulation and promotes relaxation, which can lead to increased energy levels and enhanced stamina. This makes it easier to stay active and maintain a healthy physique.
Chronic stress can lead to digestive issues such as irritable bowel syndrome (IBS), indigestion, and even constipation. Meditating regularly promotes relaxation and helps regulate the gut-brain connection. Ultimately, this leads to better digestion and absorption of nutrients.
There are multiple ways to practice guided meditation through yoga, each offering unique benefits. Here are some of the most common and effective methods:
Breath awareness meditation is one of the simplest yet most effective meditation techniques for yoga practitioners of all levels. It involves focusing on the natural rhythm of your breath to cultivate mindfulness, induce a sense of calm, and relieve stress. This method, while ideal for all levels, is especially recommended for those just starting their meditation practice.
It is often done either at the beginning of a yoga class to prepare you for the yoga practice, or at the end of a practice (after the Corpse Pose) as a way to invite more calm into your body and mind. Typically, the teacher will guide you through the practice by reminding you to focus on your breath occasionally. If you enhance the practice with a breath count technique, the teacher will help count out loud so you can follow through with your breath.
Steps for Breath Awareness Meditation:
1. Find a comfortable position
Sit in a cross-legged position or lie down in Savasana (Corpse Pose), whichever you prefer at the moment. Ensure your spine is straight and shoulders relaxed. Do not slouch.
2. Close your eyes to settle in
Take a moment to tune in to your body. Let go of any tension and soften your facial muscles. This is when you should focus on your breathing and your breathing alone. Try not to think about anything else.
3. Observe your breath
Without trying to control it, simply observe your natural breathing pattern. Feel the air entering and leaving your nostrils. Do not force to lengthen the inhalation or the exhalation. Do not force to hold your breath in between. Just let it flow as it naturally flows.
4. Begin to deepen the breath
As you move from observing the breath to being more mindful of how it flows, begin to deepen your breathing. Inhale deeply through your nose, allowing your belly to expand. Exhale slowly, releasing any stress and toxic energy with each breath.
5. Return to awareness when distracted
No matter how much you try to concentrate, your mind might begin to wander. Just let your thoughts come and go as they pass. Be a third-party observer of your own thoughts. Do not feed it. Do not judge it. Then, gently bring your focus back to your breath.
6. Enhance the practice with breath count
For a more structured practice, count your breaths. Inhale for a count of four, hold for four, and exhale for four. This helps maintain focus and deepen relaxation. Only do this once you feel comfortable with the easy and more natural phase (without the breath count) or want to deepen your practice.
Body scan meditation is a mindfulness technique that enhances body awareness and lets you be more attentive to how your physical body feels. This is often practiced during Savasana, helping to release tension and improve relaxation. This meditation method is particularly beneficial for those dealing with anxiety or physical discomfort.
The teacher will guide you through this meditation technique by helping you focus on different parts of your body. Through gentle cues, the teacher will encourage you to bring your attention to certain parts of your body, notice sensations, release tension, and stay present. This meditation method fosters a deeper mind-body connection and a more conscious relaxation. When done regularly, it can help you drift off to sleep easily.
How Does a Body Scan Meditation Work?
1. Get into a comfortable position
Lie down in Savasana and settle your body in. Open your legs comfortably apart, letting your feet fall to the sides. Let your arms rest beside you, palms facing upward with your fingers curling naturally. Drop your shoulders on the mat, keeping your throat open, jaw relaxed, and eyes closed.
2. Bring awareness to your breath
Take a few deep breaths to allow your body to settle into relaxation.
3. Listen to the guided body scan instructions from your teacher
Your yoga teacher will guide you through the practice, directing your attention to the different parts of your body. It usually begins from the toes and moves upwards to the head (or vice versa). The teacher will encourage you to notice sensations, tension, or areas of discomfort without judgment.
4. Notice sensations
Pay attention to any tension, warmth, tingling, or discomfort. Release any tightness with each exhale, allowing complete calmness and relaxation to take over your entire body.
5. Complete the body scan
Often, when the teacher is done guiding you to scan the last part of the body, you will be asked to take a final deep breath before you slowly bring awareness back to your surroundings.
Mantra meditation involves repeating a word, phrase, or affirmation to enhance concentration and create a sense of inner peace and inspiration. This technique is perfect for those who struggle with distractions, as the rhythmic repetition helps anchor awareness in the present moment.
With mantra meditation in yoga, the yoga instructor guides you by selecting a mantra based on your intention or theme of the practice. This method encourages steady breathing and helps you concentrate on the sound of the vibrations of the words you speak. Usually, everyone chants the mantra together in unison, creating a harmonious sound that helps you stay focused on it.
How to Do a Mantra Meditation:
1. Choose your mantra
You can choose a mantra depending on whether this is a private practice or done with a group. Usually, for group meditation yoga practices, the mantra will be based on the theme and is often provided by the teacher before the practice.
2. Sit comfortably and close your eyes
Once the mantra has been chosen, begin to settle in by finding a comfortable sitting position, closing your eyes, and bringing your attention to your breath.
3. Repeat the mantra
For group yoga classes, you will typically be asked to repeat the mantra together in a chorus chant with the help and guidance of your teacher. When done privately, you have the option to repeat the mantra out loud or silently.
4. Focus on the sound of your voice
Allow the vibration of your voice while speaking the mantra to bring you into deeper relaxation. To make the practice more effective, internalize the meaning of the mantra—breathing it all in as you absorb its positive energy.
5. Listen to the teacher as to when to conclude the practice
Usually, your yoga teacher will let you slow down the pacing of the chant or lower your voice gradually as you gently ease back to silence, concluding your practice.
Integrate It Into Your Yoga Practice
Mantras can be used during asanas (yoga postures) to create a meditative flow. For example, silently repeating a mantra while holding a pose can deepen your concentration and connection to the practice.
This is one of the most commonly used methods of meditation. In this method, a yoga teacher or a recorded audio leads you through a mental journey using vivid imagery to promote relaxation, clarity, and emotional well-being. By directing your imagination toward calming scenes, positive experiences, or specific goals, this meditation helps engage the senses and deepen concentration.
In this practice, your teacher will provide breathing cues and gentle narration to enhance your imaginative immersion. It helps reduce stress, boost energy, and foster a sense of peace. This method is particularly beneficial for individuals experiencing anxiety, stress, or emotional imbalance.
How Does a Guided Visualization Meditation Work?
1. Find a quiet space
Choose a peaceful and quiet setting where you won’t be disturbed. Sit comfortably or lie down in Savasana.
2. Close your eyes and breathe deeply
Begin with slow, deep breaths, allowing your body to relax fully. Bring your attention internally, focus within, and let go of what is without.
3. Listen to your guide
Listen to your yoga instructor or audio guide as you are being transported into a different place in your mind. Typically, you will be asked to visualize a peaceful setting like a beach, forest, or mountain. Engage your senses—hear the waves, feel the breeze, smell the fresh air.
4. Experience the scene fully
Immerse yourself in the visualization. Notice the details, the colors, the warmth of the sun, or the coolness of the water as you let your guide lead you throughout your practice.
5. Stay in your visualization while breathing comfortably
Allow yourself to embrace the peace and relaxation the visualized scene provides. Let your guide lead you through the practice until you are asked to return to the present and slowly bring your awareness back to the room.
Chakra meditation involves focusing on the body’s seven energy centers (chakras)—root, sacral, solar plexus, heart, throat, third eye, and crown—to restore balance and improve mental clarity. Each chakra corresponds to different emotions and aspects of life.
During this practice, the yoga teacher will guide you through visualization, breathwork, affirmations (mantra), and sound vibrations (such as using a Tibetan singing bowl) to activate and harmonize each chakra. Through this, you can concentrate on the energy flow within your body, bringing awareness to areas that may feel blocked or imbalanced.
How to Perform Chakra Meditation:
1. Sit in a comfortable position to settle in
Choose a cross-legged position, a sukhasana, or a siddhasana. You may also sit on a cushion to ease pressure on the sit bones. Close your eyes and breathe deeply.
2. Focus on each chakra
Your teacher will guide you to focus on each chakra, starting from the base of the spine (root chakra) to the top (crown chakra). Note that depending on the theme and length of the practice, it’s possible not all chakras will be covered.
3. Visualize the colors of each chakra
Each chakra is associated with a unique color. With the guidance of the instructor, you will be asked to visualize a certain color that represents the chakra being focused on. For instance, red for root chakra, orange for sacral, yellow for solar plexus, green for heart, blue for throat, indigo for third eye, and violet or white for crown.
4. Listen to sound vibrations or chant the mantra
Depending on what the teacher prefers you to do, you may either chant the corresponding mantra for the focused chakra, or listen to sound vibrations, or both. The mantras are “lam” for root, “vam” for sacral, “ram” for solar, “yam” for heart, “ham” for throat, “om” for third eye, and silence or “om” for crown.
5. Follow the guidance of the teacher
Your teacher will lead you toward the end of the practice by guiding you back to full-body awareness.
Yoga Nidra is a guided relaxation practice that brings you into a state of calm between being awake and asleep. It helps reduce stress, improve sleep, and refresh the mind and body. This method of meditating is ideal for experienced and advanced students who have already mastered the basics of meditation.
During a Yoga Nidra session, your teacher guides you step by step into deep relaxation while you lie down comfortably. Using a calm and soothing voice to direct your attention to different parts of the body, you can release tension and enter a state of deep rest. The session may include breath awareness, visualization, and setting an intention (Sankalpa) to promote mindfulness and inner healing.
Steps for practicing Yoga Nidra:
1. Start in Savasana
Find a comfortable place to lie on your back and close your eyes. Settle in by focusing on your breathing.
2. Listen to the guided instruction of your teacher
Your yoga teacher will take you through a series of relaxation cues, directing your awareness through different body parts. Breathe naturally, so your body can relax deeper with each exhale.
3. Set an intention (Sankalpa)
Choose a positive affirmation or intention, such as “I am calm and at peace.” Repeat this silently. Continue repeating the silent intention like a mantra in your head until your body and mind fully absorb it.
4. Experience deep relaxation
Allow your body and mind to sink into a restful state, following the teacher’s instructions as you are led through visualizations and mindfulness exercises. In some cases, the teacher may let you listen to certain sound frequencies, such as theta sound waves, to encourage deep relaxation.
5. Gently return to awareness
Your teacher will guide you back to awareness of your surroundings, closing the practice and restoring energy.
Meditation yoga is a powerful practice that fosters mental clarity, emotional balance, and physical well-being. Incorporating guided meditation into your yoga routine can effectively manage stress, reduce anxiety, improve sleep, and enhance overall health.
Whether you’re a beginner or an experienced practitioner, regular meditation can transform your mind and body, leading to a more peaceful and resilient life. Just make sure to seek the guidance of an expert yoga meditation instructor to help you reap the maximum benefits of this practic!
