Through the lens of Yoga, the practice of meditation primarily regards the inner limbs of the Ashtanga (8-limbed) Yoga system. These inner limbs we explore in meditation are the Inward Focusing of Sensory or Mental Activity (Pratyahara), Concentration (Dharana) and One-Pointed Focusing or Meditative Absorption (Dhyana). These practices lead to the experience of Pure Awareness or Bliss Consciousness (Samadhi) which is at first temporary but then sustained (Yoga Sutra II.54 - III.10). This alignment or integration to the most natural and formless consciousness leads to an instantaneous supporting and healing of the patterns of our consciousness that have arisen as outer components of the human system (emotional, mental, physiological and structural). With regular focusing inward, the many systems of the human being are brought into better integration and begin to express optimal functioning.


How to practice meditation simply!

Create a practice that is easy. Daily connection is key to effective practice and will lead to intended outcomes. If the practice is to daunting or challenging, there will be internal resistance or distraction from the aim. Though a neutral object is usually best, you may find something pleasing and interesting to engage in. As little as 5-20 minutes a day is a good place to start, and consistency is more important than duration for mental practices such as meditation. However, if it feels good, and you have time, sitting in meditation for an hour or finding a relaxing form of meditation such as a Yoga Nidra can have profound impacts on the health of the mind and body.


Develop a space for practice. Give yourself a space and a time to connect to your practice. Meditation is a practice to explore, navigate and develop the inner world of the human being. Creating a safe and comfortable place to practice is key to allowing the awareness to move inward. Pick a room or a spot in a room that is away from common noise and distraction to dedicate to your meditation practice. You may also choose to give your practice a sacred meaning by making an altar with pictures, statues or other inspiring symbols and lighting some incense, Palo Santo or Sage. Creating a ritual around your meditation can further support the process of stepping away from your everyday mindset and into a space to open awareness.


Distractions will arise. Allow yourself to witness ANY thing. As your attention is pulled away from your object of meditation, you will gain strength in pulling it back toward your meditation. With practice, this has powerful effects on how you can navigate your mental focus in your daily life. The mind might be spending this time processing information from the previous moments of your day or week or expressing some pattern of thought or memory. This is what the mind does. Frustration at the mind for having thoughts or processing information will simply further distract your attention from the aim of the practice, which is concentration and deep one-pointed focus on the object of one's meditation. Simply notice the thoughts and go back to focusing on the meditation when possible.


Consciously move forward with faith. Every intentional step forward on your path exceedingly corrects your unconscious patterns and behaviors of the past. Do not hold attachment to the things that arise in your experience of the practice. You are consciously witnessing the releasing of many old patterns. This can sometimes stir up challenging thoughts, memories and emotions. Recognize the experiences of the practice as simply shifting waves of energy in the body and mind. Having some powerful point of focus or object of meditation can be very supportive during challenging times. If you hold a spiritual belief or faith belief, devotional prayers or songs, or even images or statues can be very powerful objects of one's meditation. Prayer is a devotional meditation directed towards the Divine. This certainly is not necessary for the development of consciousness in meditation, but it can be very powerful and supportive in your daily life. Ultimately you are meditating to connect with your Self, so know that giving yourself time and space to BE is a powerful practice beyond all external evaluation or measure.


Simple 5-Step Meditation Practice

  1. Conscious Movement

  2. Breath Awareness and Development

  3. Visualization or Energy Direction

  4. Deep Concentration

  5. Relaxation


1. Conscious Movement – We undervalue our bodies and what they do for us. Always interacting with the external forces of the world such as gravity, and holding patterns of our past experience in the connective tissues and the inner wiring of the nervous system, our body holds onto our past and can be a vehicle of our own imprisonment or liberation. Before a meditation practice, it is a good idea to move the body consciously for a few moments to release tensions and energies that have arisen through our relation to the outer world. Below are some examples of Conscious Movement Practices to start your daily meditation. Practice any movement for 2-5 minutes to get your energy flowing and feel your body before settling into the stillness of your meditation practice.


  • Neck and Shoulder Rolls

  • Cats and Cows/ Arm Circles

  • Sun Salutations

  • 5 Tibetan Rites

  • Your Favorite Asana or Flow




2. Breath Awareness and Development – Our breath is a key aspect of the integration that Yoga develops. Both an involuntary and a voluntary action that stimulates deep responses in our endocrine, digestive, nervous and circulatory systems, breathing is a key to our sustained experience we call life. Like our body, the breathing patterns that we develop unconsciously are generally a response to the outer environment and our feeling or relationship with it. As we take time to consciously observer our breath, and through many approaches develop the regulation of our breath, we allow the systems of the body to come do deeper relaxation and less stimulation that would lead to mental distractions in practice. Try approaching your breath as a way to move into deeper mental focus by following these steps towards breath awareness and integration. Take your time and never force the breath to a pattern that causes strain or discomfort.

  • Notice the Breath (observe the inhale and exhale)

  • Count the Breath (observe the duration of the inhale and exhale)

  • Balance the Breath (create equal length to inhale and exhale)

  • Observe the pause of Breath (when comfortable observe the space between the inhale and exhale)


Learn more about your breath and simple breathing practices like the one above by following the link below!

3. Visualization or Energy Direction – A deeper aspect of Pranayama, and the developments of Pratyahara or inward focusing of one’s attention leads to powerful effects in health and wellness. While the benefits of these practices have a strong supportive effect physiologically, they are not necessary for the development of meditation and the desired results of mind and focus. However, these tools can make the practice much more dynamic and engaging, while simultaneously supporting the energetic or neural, physiological and hormonal balance of the physical body. These techniques are still primarily supportive to the externality of the human being, being a key to the door that opens your inner awareness. Try guiding your mind and senses through these simple visualization techniques with breath.




4. Deep Concentration – One-Pointed focus is what could be considered the outward result of the practice of meditation. To develop our mental energy to be fully present on any aspect of our reality gives an opportunity to affect various aspects of that reality in a deep and powerful way. While simple meditation on an object such as the breath, a flame, or anything at all will eventually lead to the dissolution of your outer patterns of thought and consciousness. The esoteric adepts of the past have developed particular points or objects of inner focus that further this process of refining consciousness to its deepest levels. These simple guided meditations will help you concentrate on and relate to the deep and subtle aspects of your human being which can reveal your true nature.



5. Relaxation – Non-Action is the true nature of all Being. Awareness in itself is nothing but the “Universal Witness”. All material existence is what is regarded by this Witness. When we consciously choose to shut down our activity for a short time, we open ourselves to this mode of Being vs. that of doing. Though we actually cannot parse the two apart in a living state of being, it is helpful to create a space where one can explore this inner level of existence that requires no external effort or result. By opening ourselves to this state of Being, we access something beyond the physical world and allow our experience to transcend that normal state of life and survival. A blissful connection to being at peace is something any person would gladly accept and one which any enlightened being has adopted into daily life. It is always a good idea to finish a meditation practice with just a few minutes of silent observation within, or lying down to rest. Once you let go of your meditative practice, give yourself 2-5 minutes to relax or be in your meditation space and simply absorb the benefits of the practice before returning to outer activity. Find a moment of gratitude for being exactly where you are and know that you can always return to this feeling of peace and gratitude!


Through this full process of meditation, we can arrive at this state of peaceful awareness and deep focus on a daily basis. By each of us balancing and unifying our mental and physical experiences, we develop a more profound and fulfilling life for our individual experience and for that of the whole collective of conscious beings on this planet.


Practice meditation techniques and learn more at http://www.bodybybrian.com/meditation