September is National Yoga Month, a time to celebrate the holistic benefits of yoga that extend far beyond its physical practice. While yoga is often associated with asanas, or physical postures, its true essence encompasses a comprehensive system of practices that harmonize the mind, body, and spirit. Rooted in the Sanskrit word yuj, meaning to yoke or unite, yoga fosters a union between our inner and outer worlds, creating a seamless connection with ourselves and the universe. This month, we honor the ancient traditions of yoga, including meditation techniques that have been passed down through various yogic lineages for thousands of years.
By nature, a yogic practice is multifaceted. In this post, we invite you to rekindle the philosophical and meditative aspects of yoga by paying homage to mindfulness, breathwork, and inner stillness. These time-honored practices offer pathways to self-discovery, mental clarity, and spiritual growth. Yoga is not just about cultivating physical flexibility and strength; it also nurtures a profound connection to our inner selves and the world around us. Through this practice, we can experience the union of body, mind, and spirit in harmony with all existence.
1. Patanjali’s Raja Yoga (Classical Yoga) and Dhyana
Raja Yoga, or the "Royal Path," is rooted in Patanjali's Yoga Sutras and encompasses the eightfold path (Ashtanga), which serves as a comprehensive guide to spiritual growth and self-realization. Central to this path is Dhyana, the practice of meditation where the mind is trained to achieve a state of uninterrupted concentration. Through Dhyana, practitioners transcend the fluctuations of the mind, connecting with their true nature and achieving profound inner peace and clarity.
Dhyana involves a state of uninterrupted concentration and total absorption, cultivating an ultra-present meditative awareness. Asana (physical postures) prepares the body and mind for meditation, and can itself be a pathway to Dhyana through Dharana (focused concentration). By consciously using the breath to guide movement, one can explore the deeper layers of the body, releasing what’s stored within. Techniques like third-eye meditation or Trataka (gazing at a candle flame) help concentrate focus on a single point, dissolving boundaries to create an experience of oneness, akin to a mystical state.
Similar experiences occur when fully immersed in nature; the self merges with the environment, reducing stress and increasing well-being. Even virtual natural environments have been shown to have this effect.
2. Kundalini Yoga and Its Meditative Practices
Kundalini Yoga is a dynamic tradition focused on awakening the dormant spiritual energy (Kundalini) within each person. This lineage emphasizes breathwork, mantras, and specific meditative practices to move energy through the body's chakras, leading to heightened awareness and spiritual transformation. Kundalini Yoga is often viewed as a journey toward enlightenment, fostering a deep connection with the higher self and the universe.
Practices like kirtan (chanting), pranayama (breathwork), and mudras (hand positions) channel and direct energy, helping awaken the Kundalini. Each technique activates different energy centers, leading to spiritual awakening and inner transformation. Try listening to this Bija Mantra (seed sounds of the chakras) meditation with Jessica and notice how your energy aligns or shifts.
3. Tantra Yoga and Visualization Meditations
Tantra Yoga is a rich tradition that expands consciousness by integrating body, mind, and spirit. Unlike other yoga forms that may emphasize renunciation, Tantra embraces the material world as a means to spiritual growth. This path uses visualization meditations and energy practices to connect with subtle energies, fostering an expanded awareness and deepened presence. Through Tantra, practitioners explore the self profoundly, using both body and mind as tools for spiritual awakening.
Key techniques in this lineage include Nyasa (placing awareness in different body parts) as in Yoga Nidra, also known as "Psychic Sleep." Chakra meditations, visualizations, and heightened energetic awareness are central to Tantra practice. Take a break and practice this ‘Rooting Down’ Yoga Nidra with Jessica to explore Nyasa and visualization in meditation.
4. Bhakti Yoga and Devotional Meditation
Bhakti Yoga, the path of devotion, centers around cultivating a deep, personal relationship with the divine. This tradition is characterized by expressions of love, devotion, and surrender to a higher power, often through practices like chanting, singing, and meditative prayer. Bhakti Yoga is accessible and emotionally enriching, inviting practitioners to open their hearts and experience the divine through acts of devotion.
Mantra chanting, such as repeating sacred sounds or phrases, allows the mind to settle into deeper awareness. Singing devotional songs (kirtan) merges music with spirituality, fostering a communal experience that uplifts the spirit and opens the heart. Focusing on the heart center as a seat of divine love involves using breath and gentle awareness to connect with innate compassion, gratitude, and unity. These techniques help move beyond the thinking mind, cultivating a direct experience of inner peace and divine connection. Listen to the Gayatri Mantra by Deva Premal and sing along if you feel inspired.
5. Jnana Yoga and Meditative Inquiry
Jnana Yoga, the path of knowledge, is a meditative tradition that seeks to uncover the true nature of the self through wisdom and discernment. This lineage emphasizes inquiry and contemplation as tools for spiritual awakening. Practitioners engage in deep philosophical study and meditation to distinguish the eternal self from the transient aspects of existence. It is a rigorous approach to spirituality, focused on achieving liberation through understanding.
A foundational practice is self-inquiry, often explored by asking questions like "Who am I?" during meditation. My teacher, Sri Dharma Mittra of the Dharma Yoga Center in NYC, suggests questions like "Who is watching the breath?" or "Who is sitting in meditation?" to prompt deeper introspection. The So-Ham mantra meditation, meaning "I am You, and You are Me," challenges the practitioner to find and question the boundary between oneself and another. Practice the So-Ham mantra meditation (also a pranayam, or breathing exercise) with Sri Dharma Mittra.
As the vibrant energy of Summer gives way to the more introspective (and busy) season of Fall, it's an ideal time to establish or deepen a meditation practice that keeps you refreshed, balanced and centered. Adding meditation into your daily routine can offer grounding and clarity, helping you navigate the changing seasons and the upcoming holidays with greater ease and calm. Use this period to shed old patterns and embrace a more mindful way of living and being. If you're looking to create a personalized practice that fits your unique needs and goals, I offer 1-on-1 mentorship and guidance. Together, we can explore the meditation, self reflection, and breathing techniques that resonate with you, creating a personalized practice that supports your growth, healing, and wellbeing. Reach out if you’d like to set up a discovery chat!
Jessica Crow is the author of The Power of Guided Meditation and founder of CNTRD Wellness & CNTRD Meditation.
She helps people harness the power of meditation and mindfulness to change their lives and the lives of others through practical classes and courses for the everyday practitioner and budding meditation teachers.
Follow her on Insight Timer to listen to free guided meditations and attend free virtual classes.
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