For many people, yoga and meditation belong together. And there are good reasons for this - after all, the effects of both practices can support each other and you can benefit even more from the beneficial effects. Of course, you can also meditate without doing yoga. But we are convinced that together you have a duo that can strengthen you in everyday life and relieve some stress. Would you like to find out more? We'll explain various methods and show you what's important. Let's get that Om!
Content
1. yoga and meditation advantages of both practices
2 What is meditation? Effect, goals & more
4. combine yoga and meditation
5. guided vs. silent meditation
6 What variants are available?
8. combine yoga exercises and meditation
9. yoga meditation - yoga styles with meditative elements
10. yoga and meditation for beginners: tips for your practice
11. yoga and meditation: symbiosis for body and mind
Yoga and meditation Benefits of both practices
Do you have a daily routine that sometimes takes you by surprise? Do you long to simply take a deep breath? Do you need inner peace to let nervousness and stress bounce off you? Then you urgently need to slow down! And yes - especially if you're thinking something like "I can't manage that in my everyday life!" right now. Because even if you don't have time for an extensive yoga practice, meditation doesn't require an extra room or a special place. All you need is yourself, some peace and quiet and a few minutes, preferably every day. And then you can integrate different types of mental exercise into your everyday life.
And why combine meditation and yoga? Because they reinforce each other and have the same goal for you: inner peace and more balance.
What is meditation? Effect, goals & more
Did you know that the term is derived from Latin and means "to think"? Yet for many, the method is exactly the opposite: not thinking. The aim here is to simply observe and let your thoughts rush by instead of racking your brains.
Meditation is therefore a mental exercise in which the focus is on you and your inner self. You turn your attention inwards.
There are various techniques for this. However, the goals of all of them have been the same for thousands of years:
- mental clarity,
- Stress reduction,
- Relaxation,
- Deceleration,
- emotional stability and
- inner, spiritual growth.
It can therefore be your path to a calmer mind, more mindfulness and a more conscious life. It doesn't matter whether you are still a newbie or already have a lot of experience, because: Thanks to the wide range of techniques, there is also the right method for your individual needs.
And... what does this have to do with yoga? Quite simply, yoga pursues a very similar goal.
What is yoga?
If you've often found yourself on the mat and practiced your asanas, then you know exactly what yoga is all about. If you're about to sit on your mat for the first time or are just starting out in the world of yoga, then we can tell you that yoga and meditation have similar goals.
Even though many people today see yoga as a sport and use it for fitness purposes, the original tradition was designed to accompany people spiritually, strengthen their mindfulness and promote awareness of themselves and their inner self.
The difference: in yoga, you perform various postures, either constantly or dynamically. In classic meditation, you often remain in a single position for the entire duration, for example in the lotus position.
Combining yoga and meditation
The advantage of the symbiosis between yoga and meditation is that many people can find themselves more quickly through the asanas and movement in yoga. Practicing on the mat is therefore the perfect preparation for sitting on your meditation cushion later on. Especially if you have no previous experience with the subject, yoga can give you a slightly different, active introduction.
Is yoga meditation?
It's not quite that simple. Yoga can include such a mental exercise. Conversely, classical meditation cannot include yoga. If you look at the origins of Indian philosophy, however, it becomes clear that yoga is definitely a form of meditation.
And of course: yoga and meditation can be perfectly combined. In addition to the physical exercises, many styles of yoga traditionally include a mental exercise in a session, for example at the beginning to settle into the mat or at the end. These exercises can also include mantras, for example, which can become deeply rooted in you through the subsequent meditation.
Guided vs. silent meditation
Before we introduce you to various techniques, we will explain the difference between guided and silent meditation.
- In guided meditation, you are guided by another person or their voice. You simply follow the instructions of this voice with your thoughts. This makes it easier to start the meditation.
- A silent exercise takes place only in your consciousness, without any guidance from outside. You can therefore sink completely into your being and shut out the outside world; the point is to have no more thoughts.
The silent version is primarily suitable for advanced practitioners. This is simply because it can be difficult, especially at the beginning of your practice, to shut out the outside world and just be. The carousel of thoughts quickly starts to spin. However, the voice that sets the tone during the guided technique helps to counteract this. The guidance usually makes it easier for beginners to stay on the mat and on the Pillow instead of drifting back to the office and desk in their heads. You can orient yourself to the voice and are given "tasks", so to speak, that require your concentration.
What variants are available?
In a nutshell: an incredible number. That's why we can only introduce you to some of them here; we've picked out the best known and most important ones. Find your practice and integrate the mental exercise into your everyday life. Once you have found the right technique for you, you will feel the positive effects.
The mindfulness meditation
With this technique, you concentrate on simply being in the here and now. To do this, you observe your thoughts, feelings and physical sensations without judging them. The focus here is usually on your breathing. You observe your thoughts and sensations without judging them.
The concentration meditation
In this form, you don't concentrate on your entire body, but on a very specific object or sound. This could simply be the flame of a burning candle in front of you. Some practitioners find it easier to minimize the distractions of everyday life and calm the mind by concentrating on one object.
Transcendental or mantra meditation
In this case, the practice relates to a very personal mantra. You develop this before your practice and repeat it over and over again in a quiet, relaxed environment. The mantra can of course also be given to you by your teacher.
Zen meditation or zazen
This technique is particularly well-known; it is based on the teachings of traditional Buddhism. Here you remain in a strict sitting posture: the lotus position. You concentrate on mindfulness and breathing. The aim is not to think about anything - and this is also the biggest challenge.
Body scan
This variation is a special mindfulness exercise in which your attention is gradually guided through your body. You observe what you feel in the different parts of your body - without judging it. For example, the body scan starts at the head or feet and you consciously feel every part of your body. This can increase your body awareness enormously.
Breathing or pranayama meditation
Here, your attention is focused entirely on your breathing. This is done either particularly evenly or in special rhythms. Harmonizing your breathing can have an influence on the autonomic nervous system.
Metta meditation or: Loving Kindness
During this exercise, the feeling of love is at your center: with the help of mantras, loving kindness should be felt towards every living being. This supports your own self-love, acceptance of emotions and acceptance of yourself and others. This technique is also said to promote peace of mind.
Finding the right technique for your practice
Each of these techniques has its own focus and brings different benefits. Which one is right for you depends entirely on how easily you find your way into a meditative state. If you find it difficult to arrive on your mat and be in the here and now, a guided practice with a specific focus might help you. The most important thing is that you meditate regularly; only regular practice can really have an effect on your well-being. Once you have found your way and your routine, every moment on the Pillow or mat will give you a special feeling.
What do I need to meditate?
Of course, this depends on the variant you choose. If you opt for a simple exercise without any particular focus, then first and foremost you need yourself, your awareness and a place where you can find peace.
By the way: classic meditation is usually done sitting down, as there is a high risk of falling asleep lying down. And although there are yoga meditations for falling asleep, this is not the primary goal of such an exercise.
A comfortable meditation cushion is the best choice for sitting comfortably. It offers you a comfortable surface when sitting in lotus, heel or cross-legged position. The slightly elevated sitting position promotes blood circulation, so your feet won't fall asleep even during a long meditation. It is also much easier to sit upright when you have an elevation under your buttocks than when you are sitting on the floor.
And: with the right yoga mat, you are perfectly equipped to practise yoga and meditation. An eye pillow can also help you to better tune out your surroundings.
Combining yoga exercises and meditation
Yoga and meditation are easy to combine, as both practices focus on the body and mind. Just look at it this way: with yoga you prepare your body and mind perfectly for a good intensive mental exercise.
Here are a few tips for your self-determined practice:
- Set an intention or a mantra at the beginning of your practice.
- Arrive slowly on your mat: Sit on your heels and try to calmly find yourself.
- Then flow through your gentle yoga sequence, for example with some sun salutations. Breathing exercises are of course also ideal in conjunction with this
- After your yoga practice, you can do a special spiritual exercise that has a similar theme to your practice.
Watch out: Savasana and meditation are not the same thing! The final relaxation at the end of a yoga session is also an asana; a completely passive one. You should not skip the meditation, but integrate it before the final relaxation. Afterwards, you can relax deeply in Savasana.
Yoga meditation - yoga styles with meditative elements
The best way to receive guidance on yoga and meditation is from a teacher. Here you can concentrate fully on yourself without having to think too much about your practice beforehand.
A regular yoga practice can be a way to integrate both practices into your everyday life or to slowly approach the subject. There are yoga styles that focus more on movement, while others focus on breathing and still others promote a meditative state. The latter include Kundalini Yoga, Yin Yoga and Yoga Nidra in particular.
- Kundalini with meditation is very dynamic: breathing exercises, physical exercises, mantras and mental exercises are designed to support you in activating your life energy (Kundalini).
- Yin yoga is a less dynamic style: you hold individual positions for a long time (up to five minutes) and sink deep into the stretch. This promotes mindfulness and a calm mind.
- Yoga Nidra is the closest thing to meditation: the guided technique known as yogic sleep is designed to put you in a state between wakefulness and sleep; without dynamics.
In principle, however, you can prepare for meditation using all forms of hatha yoga - i.e. styles that combine breathing (pranayama) and physical exercises (asanas). After all, everyone can find their way better with different techniques - some in a dynamic way, others in a more focused way.
Yoga and meditation for beginners: tips for your practice
Would you like to integrate yoga and meditation into your everyday life - but are still finding it difficult? Then here are a few tips to help you get used to the new routine and practice:
- Use an app for guided reflection. The first sessions on the Pillow can be particularly challenging. To make sure you don't lose motivation at the start, an app can help you get involved with the help of videos or audio tracks.
- Attend yoga classes or use online platforms for yoga and meditation. The guided classes allow you to get to know the practice with a safety net.
- Set yourself appointments or reminders in your calendar. Sometimes everyday life is simply more important - yoga and meditation get lost. But: don't forget your om. You can remind and motivate yourself with appointments you set for yourself and a reminder on your smartphone.
- Simply leave the mat unrolled - and your seat cushion next to it. So you have the daily reminder.
- Choose a quiet place for the practice where you have as few distractions as possible. This will make it easier for you to turn your awareness inwards and leave the space outside your mat to the outside.
- Use aids such as a meditation cushion, an eye pillow or an acupressure mat. This will make it easier for you to relax.
Yoga and meditation: symbiosis for body and mind
Whether meditation and yoga exercises for relaxation or expanding your consciousness - one thing is now clear: the combination creates a powerful practice for you. Flow through asanas and strengthen your body; do something good for your mind through (dynamic) contemplation. The practice will help you to build a deeper connection to yourself and your consciousness in the long term. In addition, meditation alone now has many (proven) benefits:
- Increased concentration and creativity
- Emotional stability
- Better physical awareness and mindfulness
- Reduced cortisol level
Let's be honest: there's no reason why you shouldn't meditate. So - off to the Pillow and Namasté!