Dhyana — Meditation

The Eight Limbs of Yoga

Dhyana is part of the final four limbs of Ashtanga Yoga—an eightfold path that ultimately ends in Enlightenment. Meditation is the final limb before enlightenment, making it an option only for experienced yogis. The techniques and principles, however, are available to all of us. 

Meditation is a permanent state according to the Yoga Sutras, but we can still use techniques to help our mind relax, focus, and settle. These techniques are commonly called meditation practices, but in essence are part of Dharana, or increasing mental focus. Examples of simple Dharanas include focusing on the breath, visualization, or repeating mantras. 

Dharana—concentration of the mind—is an essential step in preparing ourselves for Dhyana. In the traditional sense, meditation is a practice that requires reducing all desires except for the desire to realize your true Self.

In Dhyana, all ego and identification with your mind and body are gone. The object of meditation dissolves, and an awareness of its interconnectedness with everything else is revealed. According to the ancient texts, true meditation means the dissolution of duality and the ability to enter Samadhi—Enlightenment. 

Through our yoga practice, meditation practice, and pranayama work, we might get a glimpse of clarity and insight into the true nature of reality. In a strong yoga practice, all moving pieces work together to find Dhyana.

How to Prepare for Sitting Meditation

• Sit, lay, or kneel comfortably in a stable place
• Become fully present and aware of your physical surroundings 
• Bring full awareness to the physical body and any sensations you feel
• Consciously relax through the face, neck, shoulders, belly, back, hips and legs 
• Ground through the contact points into the earth; feel the weight of gravity where your body meets the mat or pillow  
• Align the pelvis, spinal column, shoulders, neck, and head to be fully upright 
• Turn inwards and observe your thoughts. Observe them come and go like waves of the ocean. 
• Focus on the intention for your practice—self-reflection, awareness, or simply creating a positive healing energy

Incorporating Meditation into Your Asana Practice 

According to the Yoga Sutras, the original goal of yoga was for the practitioner to sit in Padmasana (lotus pose) and meditate. Starting yoga with Asana poses allows us to sit comfortably for long periods.

In the Yoga Sutras, Patanjali presents a progression of the yoga practice: posture, breath, turning inward, concentration, and meditation (Asana, Pranayama, Pratyahara, Dharana, and Dhyana). They are not necessarily separate entities but a progression of the same practice. 

Approaching meditation with this formula makes sense and works well, mainly when Asana and Pranayama are done purposefully to prepare for the meditation. A deep relaxation process (Shavasana) before sitting meditation is also a great way to find deep stillness and cultivate inward focus (Pratyahara).

Vinyasa Yoga attempts to bring the breath, poses, and meditation together in a single practice. Connecting the flow of breath with our movements transforms yoga into a moving meditation. Yoga would be fast-paced stretching without concentrated and intentional movements coordinated with the breath. With the breath, yoga releases tension in the joints and muscles and opens our hearts and minds. 

As our yoga practice deepens and we focus on breathing, we move away from a self-conscious and self-critical attitude toward a more subtle level of intuition and self-awareness. We focus our attention inwards to seek depth and insight from our bodies, using the breath to guide us.

Ujjayi breathing is vital in establishing a meditative rhythm during the Asana practice. This trains the mind to listen and focus on the sound of the breath and link it to each movement. 

To practice Ujjayi, create a soft sound in the back of the throat by slightly restricting the out-breath. At the bottom of the exhalation, gently hug the abdomen to the spine and connect to the energy there. Breathe in and out through the nose deeply and listen to the sound of the ocean breath as you engage the abdomen muscles.  

After settling deep into relaxation during the final resting pose, Savasana, the body and mind become settled enough for meditation. We typically learn to meditate by sitting tall and forming a grounded base in the body. 

Our focused awareness makes us perceive feelings, thoughts, and sensations more clearly. We should act as gentle observers responding to passing emotions with compassion. In this manner, we can intelligibly perceive feelings, thoughts, and sensations and respond to them with kindness.

Postures to Prepare for Seated Meditation

Generally speaking, inversion poses are intrinsically meditative, especially if you attempt to maintain a still quality, focusing on the breath for an extended period. These poses help prepare you for meditation as it can still the mind. 

It’s important to note that a vigorous Vinyasa Yoga practice might suit some, while others might prefer to meditate first thing in the morning or before bed at night. Find what works for you and your routine. Traditionally, inversions are followed by a counter-pose: Head Stand is followed by resting in Child’s Pose, and Shoulder Stand is followed by Fish Pose.

Sirsasana—Head Stand

1. Create the foundation of the pose carefully by placing forearms on the floor, palms down, and draw the elbows in so they are precisely shoulder-width apart with the forearms parallel. Interlace the fingers. 
2. Lift the hips and walk the feet toward the shoulders to place the center of the crown of the head lightly down on the floor. Your weight should be held through the arms. 
3. Spread the shoulders as wide as possible and lift them as far from the floor. Pull the shoulder blades firmly down the back. Walk the feet closer toward the face. 
4. Exhale to ground the elbows, and inhale to draw the straightened legs up. Stretch your heels toward the sky. If straight-legged is too difficult, bend your knees to the chest and curl them into the pose. You can also lift the legs one at a time. 
5. This pose can be practiced against the wall until you feel more confident with your balance. Keep your feet together, and lengthen the legs toward the ceiling. The back of the neck should be extended; there should be no discomfort in the head or neck. 
6. When you feel steady in the pose, start to gaze at a point straight out from the eyes, and eventually to the tip of the nose. Keep your breath smooth and even. 
7. Hold the pose for at least twenty-five breaths. 
8. You can finish by coming slowly down from the Head Stand on an exhalation without lifting the head off the floor and resting in Balasana—Child’s Pose.

Awaken Your Ashtanga | Costa Rica Yoga Retreat 

Sarvangasana—Shoulder Stand 

1. Lie on your back, and an exhalation, start lifting your legs toward the ceiling. Then, begin to inhale and lift the hips and glutes toward the ceiling. 
2. Walk or roll the shoulders back and under. Press the elbows into the floor and clasp the hands behind your back, reaching out and down through the arms and hands. 
3. After a few rounds of breath, bend the elbows and work the hands up and into the back, drawing the legs toward the ceiling. Keep the cervical curve in the neck, but relax the neck, chin, jaw, and tongue.
4. Keep both legs engaged and alive as you work more deeply into the pose, working the hands high up the back, closer to the shoulder blades. Stretch out through the heels before pointing the toes. 
5. Gaze at the big toes. Keep the feet above the hips rather than allowing them to bend over the face. 
6. Do not press the back of the neck into the floor or draw the chin in toward your throat. The chest should expand, bringing the top edge of the sternum toward—and eventually to gently touch—the chin.  
7. Remain in Should Stand for at least fifteen breaths, if comfortable.
8. Place a folded blanket under the shoulders and arms if you feel pain or discomfort. The shoulders and elbows will then be elevated on the firm, flat surface while the head rests at floor level.

Short Meditations to Practice Every Day

Body Scan Meditation

Sit comfortably. Observe your physical, emotional, and mental state. Become aware of your surroundings, noticing visual details, sounds, and smells. Gently close your eyes and turn your awareness to your physical body. Feel your skin, muscles, tissues, and organs. Next, focus on breathing in and out through the nose, relaxing your body. Start to sit taller as you ground your sit-bones down to the Earth. 

Connect to an inspiring thought or image. It could be a simple prayer, a mantra, or a positive affirmation. Breathe slowly and deeply for a few minutes, keeping your attention focused. To finish your meditation, notice your physical, emotional, and mental state again. Consider how it may have changed.

Belly Breath Counting Technique

After finding a comfortable seat and mindful breathing, breathe through your nose and focus on your lower belly. Place the left hand on the chest and the right on the belly. Inhale the breath into the high chest, low chest, abdomen, and lower stomach. Fill the belly with breath like a beachball. 

Reverse the flow, exhaling first from the belly and then the chest. Try to keep the hand on your chest still. Squeeze the belly toward the spine on the exhale. Count your breaths up to ten, focusing on filling the belly with the breath. Start your counting over if you lose track of your breaths.

Mantra Meditation 

Sit comfortably and start noticing your breath. Connect the rhythm of your breath to a simple two-syllable Sanskrit mantra. Examples are So Ham (I Am One with the Divine) and Sat Nam (Truth Is My Identity). As you inhale, mentally recite the first syllable. As you exhale, mentally recite the second syllable. Other two-syllable words or phrases of your choosing can also be used in this Pranayama technique. 

Energy Scan Meditation

First, mentally scan the central column of your spine and get a sense of where your energy feels diminished or over-active. Notice whichever area of the body is calling your attention and bring awareness to it. Stimulate the area with your mindful breath and focused awareness. 

Mentally imagine your breath stimulating the area by channeling light and energy in a clockwise spiral on the inhale. Soothe the area by releasing energy in a counterclockwise spiral on the exhale. When the area feels balanced, stay focused, simply breathing in and out.

Loving Kindness Meditation

Start by breathing into your heart and finding gratitude for yourself and your decision to meditate in this moment. Feel love for your body and all that it is capable of. Next, breathe that sensation of loving kindness to all aspects of yourself, including areas we can be critical of. Visualize a white light of compassion and healing in your heart. 

Next, imagine someone you love and send them the energy of loving-kindness. Continue breathing as you cultivate a more extensive sphere of white energy that encompasses your neighborhood, city, and country. Send the inhabitants there loving kindness. Finally, turn your attention to all living beings on Earth. On an exhale, send your healing light to them.

Resources

Thron, Raji. Mastering Vinyasa Yoga: The Yoga Synthesis Guide to Dynamic Sequencing with Hundreds of Photos and Instructions. Yoga Synthesis. Kindle Edition.

Freeman, Richard; Taylor, Mary. The Art of Vinyasa. Shambhala. Kindle Edition.

Jakubowicz, Rina. The Yoga Mind: 52 Essential Principles of Yoga Philosophy to Deepen Your Practice. Rockridge Press. Kindle Edition.