It often surprises my clients to discover that yoga encompasses training the mind as much as it does the body. Techniques for yogic meditation, including Trataka, Kundalini, and Chakra Dhyana, serve as transformative tools for mental change. These practices can significantly enrich your yoga experience and enhance self-awareness. I would love to share my preferred methods with you, and I invite you to schedule a meditation lesson to delve deeper into these techniques.
13 Yogic Meditation Techniques
1. Meditation during Asana Practice
A straightforward way to initiate yogic meditation is by infusing mindful awareness into your yoga sessions. Rather than viewing asana as merely a physical workout, take the time to observe your breath, body sensations, and thoughts as you transition through your poses.
This approach transforms yoga from a physical exercise into a meditative practice, simultaneously fostering concentration and enhancing body awareness.
2. Nada Yoga
Nada Yoga is a sound meditation practice that incorporates both external sounds (like singing bowls or music) and internal sounds (nada) as focal points for concentration. Traditionally, it is viewed as a path to profound absorption through listening.
- Begin by playing soothing healing sounds, such as a Tibetan singing bowl or Kundalini Yoga music.
- Assume a comfortable posture with proper alignment, preferably in Shavasana. Lie on your back, ensuring your spine feels supported (use a blanket under your lower back for added comfort). Slightly rotate your ankles outward, relax your neck, and gently elongate it. Close your eyes.
- Direct your attention to the music you are listening to, allowing your mind to rest on the sound. If distracting thoughts arise, simply acknowledge them as you would in Vipassana and return your focus to the music. Your mind will gradually calm, and you will start to feel a sense of unity with the sound. Continue meditating on the music.
- When you feel at one with the music, begin to tune into your inner sounds. Listen to the sounds emanating from your mind and body. Meditate on them, striving for a sense of oneness. Continue this practice until you perceive the ultimate sound, “Para Nada,” which manifests as “Om.”
If you wish to explore Nada Yoga further, I highly recommend the book The Law of Attention, Nada yoga and the Way of Inner Vigilance by Michael Edward Salim.
3. Mantras
Mantras are prevalent in various spiritual and religious traditions, including yoga. While some believe the practice originated in yoga, it is not exclusively tied to it.
Mantras are particularly significant in Kundalini Yoga, where we encounter popular phrases such as “Sa Ta Na Ma” and “Wahe Guru.”
As noted by Deepak Chopra, founder of The Chopra Center, “mantras serve as a vehicle for the mind to transition from diversity to unity.” By concentrating fully on a mantra, one can achieve a unified state of consciousness.
4. Chakra Dhyana
Chakra Dhyana is a meditation technique that focuses on the body’s energy centers, known as chakras. According to yogic philosophy, these centers control the flow of prana, or life force.
By visualizing or concentrating on each chakra in succession, practitioners aim to foster balance, emotional stability, and mental clarity.
5. Third Eye (Ajna Chakra)
Third Eye Meditation is a specialized form of chakra meditation that centers on the Ajna chakra, located between the eyebrows. In yogic traditions, this center is linked to intuition, insight, and clarity of thought.
This practice typically incorporates Shambhavi Mudra (gentle gazing at the eyebrows) alongside breath awareness or mantra repetition.
Here’s how to practice Third Eye Meditation.
6. Trataka (“Still Gazing”)
This technique is regarded as one of the most effective meditations in yoga for fostering inner stillness and focus, as noted in the Journal of Traditional and Complementary Medicine. Bhagwan Shree Rajneesh also stated that it can unlock psychic abilities.
Here’s how to perform Trataka:
- Place a lit candle on a table or shrine about a meter in front of you. Sit close enough to see it clearly without burning your face.
- Fix your gaze on the flame of the candle.
- Meditate on the candle flame.
- Maintain your gaze and continue meditating on the flame while taking 25 breaths.
- Now, close your eyes. You should visualize the candle in your mind’s eye.
- Meditate on the mental image of the candle for another 25 breaths.
Whenever I practice Trataka, I find my focus significantly improves.
Note that we incorporate this technique into our corporate meditation workshops.
7. Bhakti
Bhakti meditation is a devotional practice where focus is directed toward a chosen deity, spiritual guide, or sacred symbol. The aim is to nurture love, surrender, and a profound connection to something greater than oneself.
Practitioners may engage in chanting, visualization, or prayer as focal points during their meditation.
8. Dhyana Yoga (Jnana)
Dhyana is the classical yogic term for meditation, denoting sustained and uninterrupted concentration. It represents one of the final stages in Patanjali’s Eight Limbs of Yoga.
With consistent practice, Dhyana leads to profound stillness and ultimately to Samadhi, a state of complete mental absorption.
9. Kundalini
Kundalini meditation is a fascinating practice that has gained popularity in the West through Yogi Bhajan. It aims to awaken the Kundalini energy, a potent feminine force believed to lie dormant at the base of the spine.
According to Om Swami, this energy symbolizes the divine feminine essence of the goddess.
10. Kriya Yoga
Kriya Yoga encompasses a series of meditative exercises introduced by Indian yogi guru Paramahamsa Yogananda. This practice includes various levels of pranayama, mantra, and mudra techniques aimed at facilitating spiritual growth.
As noted by Timothy Miller in America’s Alternative Religions, Yogananda emphasized that the Kriya Yogi is committed to directing life energy to the six centers of the spine associated with the zodiac.
For further insight, check out my guide to Kirtan Kriya Meditation.
11. Tantra:
Tantric meditation comprises a diverse array of practices designed to broaden awareness through breathwork, visualization, mantra, and bodily awareness. While modern interpretations often emphasize the sexual elements of Tantra, traditional texts describe numerous non-sexual meditative techniques aimed at spiritual awakening and the integration of mind and body.
12. Pratyahara
Pratyahara is a yogic mind training system focused on withdrawing from external stimuli to safeguard your mental space. According to Patanjali, Pratyahara signifies “withdrawal of the senses.” This practice aims to eliminate negative influences from your life. For more details, read my comprehensive guide to Pratyahara yoga.
13: Samyama
Samyama meditation is regarded as the most profound and deep of all yoga meditations. This is why I created an extensive guide dedicated to it. Follow the link to learn everything you need to know.
Summary
Yogic meditation represents a rich and varied system encompassing breath awareness, mantra repetition, visualization, devotional practices, and deep concentration techniques. Each method engages different facets of the mind and nervous system, which explains why people respond differently to each approach.
If you’re a beginner to yogic meditation, I recommend starting with simpler techniques such as breath awareness, mantra repetition, or meditation during asana practice. More advanced practices like Kundalini, Tantra, and Samyama should be explored gradually, ideally with guidance.
If you’re interested in exploring these techniques in a structured manner, I invite you to book an online meditation lesson with me, where I’ll assist you in selecting the practices that best align with your goals and experience level.
Paul Harrison is a meditation teacher with 25 years of experience and a genuine passion for assisting others. Known for his empathetic and authentic approach, he is dedicated to guiding individuals and groups toward mindfulness, clarity, and overall well-being.
