Yoga

Types of Yogic Meditations

Posted on by Athleticult Editorial Team

So many people talk about meditation but lack a profound understanding of the different types and aims of each meditation type; there are many different types from different schools of though.

Here’s a list of common types of mediation, their goal and how to practice them step by step.

Goals and Benefits of each type of Meditation

Shambhavi Mahamudra:

Shambhavi Mahamudra is a powerful practice that focuses on activating the third eye and enhancing perception and clarity. It aims to bring about a deep sense of inner transformation, increased awareness, and expanded consciousness.

Chit Shakti Meditation:

Chit Shakti Meditation aims to harness the power of visualization to manifest intentions and desires. It helps individuals in consciously creating their reality by using the mind as a tool for manifestation.

Anapanasati:

Anapanasati, or mindfulness of breathing, cultivates awareness and concentration by focusing on the breath. It helps individuals develop present-moment awareness, enhance mindfulness, and cultivate a sense of calm and stability.

Isha Kriya:

Isha Kriya is a practice that brings a deep sense of peace and well-being. It helps individuals experience inner stillness, balance their energy, and establish a connection with the source of creation.

Shoonya Meditation:

Shoonya Meditation, which means meditation on emptiness, aims to lead individuals to a state of profound stillness, silence, and clarity. It helps in transcending the limitations of the mind and experiencing a deep sense of inner peace and spaciousness.

Shambhavi Mahamudra

It is a powerful practice that involves focusing on the breath and activating the third eye. It is said to enhance perception, clarity, and overall well-being.

How to Practice Shambhavi Mahamudra

  1. Preparation: Find a quiet and comfortable place where you can sit uninterrupted for the duration of the practice. Sit on a cushion or a chair with your spine erect. It’s recommended to remove any eyeglasses or contact lenses for the practice.
  2. Relaxation: Take a few deep breaths to relax your body and mind. Allow any tension or stress to dissolve as you exhale. Release any thoughts or distractions from your mind, and prepare yourself for the practice.
  3. Gazing Technique: Close your eyes and bring your awareness to the point between your eyebrows, commonly known as the third eye or ajna chakra. Gently place your attention on this point.
  4. Eyeball Movements: Open your eyes and focus your gaze on a specific point or object straight ahead of you. This can be a small dot or an image on a wall. Maintain a soft and relaxed gaze on the chosen point without straining your eyes.
  5. Breath Awareness: Simultaneously, maintain a gentle awareness of your breath. Allow your breath to flow naturally without trying to control it. Be present with the sensation of your breath flowing in and out of your body.
  6. Eye Movements: While maintaining the soft gaze and breath awareness, start to slowly and consciously move your eyeballs upward, as if you are looking towards the center of your forehead. Maintain this upward gaze for a few moments.
  7. Eye Relaxation: Release the upward gaze and allow your eyeballs to return to their natural position, looking straight ahead. Let your eyes relax completely as if they are resting in their sockets. Avoid any strain or tension in your eyes.
  8. Duration: Initially, practice Shambhavi Mahamudra for a duration that feels comfortable to you, such as 10-15 minutes. As you become more accustomed to the practice, you can gradually increase the duration.
  9. Closure: When you are ready to conclude the practice, gently close your eyes and take a few deep breaths. Gradually bring your awareness back to your body and the surrounding environment. Take a moment to appreciate the stillness and calmness you have cultivated through the practice.

Isha Kriya

This simple yet potent meditation practice involves using a specific mantra while meditating. It is designed to help individuals experience a deep sense of peace and well-being.

How to Practice Isha Kriya

  1. Preparation: Find a quiet and comfortable place where you can sit uninterrupted for the duration of the practice. Sit on a cushion or a chair with your spine erect. You can close your eyes or keep them slightly open, whichever feels more comfortable for you.
  2. Relaxation: Take a few deep breaths to relax your body and mind. Allow any tension or stress to dissolve as you exhale. Release any thoughts or distractions from your mind, and prepare yourself for the practice.
  3. Invocation: Mentally or verbally repeat the sounds “Isha” (pronounced “Ee-sha”) as a form of invocation. Allow the sound to resonate within you, setting the intention for the practice.
  4. Breath Awareness: Bring your attention to your breath. Notice the natural flow of your inhalation and exhalation. Observe the sensation of the breath entering and leaving your body. Simply be aware of your breath without trying to control or manipulate it.
  5. Mantra Repetition: Along with your breath, silently repeat the sound “Isha” on each inhalation and exhalation. As you inhale, mentally say “Ish.” As you exhale, mentally say “A” or “sha.” Coordinate the sound with the natural rhythm of your breath, allowing the mantra to guide your attention.
  6. Focus and Repetition: Maintain your focus on the breath and the repetition of the mantra throughout the practice. If your mind wanders or thoughts arise, gently and non-judgmentally bring your attention back to the breath and the mantra. Be patient and persistent in returning to the practice whenever you become aware of distractions.
  7. Duration: Initially, practice Isha Kriya for a duration that feels comfortable to you, such as 12-18 minutes. As you become more accustomed to the practice, you can gradually increase the duration.
  8. Closure: When you are ready to conclude the practice, gently release the repetition of the mantra. Take a few deep breaths, allowing yourself to come back to the present moment. Slowly open your eyes and transition back to your regular activities.

Chit Shakti Meditation

Chit Shakti means the power of consciousness. This meditation technique involves using the power of visualization to manifest intentions and desires.

How to Practice Chit Shakti Meditation

  1. Preparation: Find a quiet and comfortable place where you can sit uninterrupted for the duration of the practice. Sit on a cushion or a chair with your spine erect. You can close your eyes or keep them slightly open, whichever feels more comfortable for you.
  2. Relaxation: Take a few deep breaths to relax your body and mind. Allow any tension or stress to dissolve as you exhale. Release any thoughts or distractions from your mind, and prepare yourself for the practice.
  3. Intention Setting: Clarify your intention or desire for the Chit Shakti Meditation. Clearly and specifically define what you want to manifest or create in your life. It could be a goal, a positive change, or anything you wish to bring into reality.
  4. Visualization: With your eyes closed, start to visualize your intention as if it has already manifested vividly. Engage all your senses and emotions in this visualization. See, feel, hear, and experience the desired outcome with as much detail and intensity as possible. Immerse yourself fully in the experience.
  5. Emotion and Belief: As you continue visualizing, generate a strong positive emotion related to your intention. Feel the joy, gratitude, and excitement as if your desire has already been fulfilled. Cultivate a deep sense of belief and faith that what you are visualizing is not only possible but also inevitable.
  6. Duration: Spend significant time immersed in this visualization and emotional experience. There is no fixed duration, but spending at least 10-15 minutes in this practice is recommended.
  7. Letting Go: After the visualization, release any attachment or grasping towards the outcome. Surrender the manifestation to the universe or higher power, trusting that it will unfold in the best possible way and at the right time. Let go of any doubts, fears, or limiting beliefs that may hinder the process.
  8. Gratitude: Express gratitude for the opportunity to engage in this practice and for the manifestation of your intention. Feel deep gratitude for the abundance and blessings in your life, both present and forthcoming.
  9. Closure: When you are ready to conclude the practice, gently open your eyes and take a few deep breaths. Gradually bring your awareness back to your body and the surrounding environment. Take a moment to appreciate the stillness and power you have cultivated through the practice.

 

Anapanasati

This type of meditation focuses on the breath. It involves observing the natural rhythm of inhalation and exhalation, cultivating mindfulness and concentration.

How to Practice Anapanasati (Anapana) Meditation

  1. Preparation: Find a quiet and comfortable place where you can sit uninterrupted for the duration of the practice. Sit on a cushion or a chair with your spine erect. You can close your eyes or keep them slightly open, whichever feels more comfortable for you.
  2. Relaxation: Take a few deep breaths to relax your body and mind. Allow any tension or stress to dissolve as you exhale. Release any thoughts or distractions from your mind, and prepare yourself for the practice.
  3. Breath Awareness: Bring your attention to the sensation of your breath. Notice the natural rhythm of your inhalation and exhalation. Observe how the breath feels as it enters and leaves your body. You can focus on the breath at the nostrils, the rise and fall of the abdomen, or any other area where you can feel the breath most prominently.
  4. Anchor Point: Choose a specific point where you can anchor your attention to the breath. It could be the sensation of the breath at the nostrils, the rise and fall of the abdomen, or any other point that works for you. Let this point be your primary focus throughout the practice.
  5. Single-Pointed Attention: Direct your attention solely to the chosen anchor point. Whenever your mind wanders or gets distracted by thoughts, gently and non-judgmentally bring your attention back to the breath at the anchor point. Be patient and persistent in returning to the breath whenever you become aware of the distraction.
  6. Non-Interference: Allow the breath to flow naturally without trying to control or manipulate it. Simply observe the breath as it is, without judgment or expectation. Notice each breath’s quality, duration, and intensity without trying to change it.
  7. Full Presence: As you continue to focus on the breath, try to bring a sense of full presence to the experience. Engage all your senses and be fully aware of the breath with a beginner’s mind, as if you are experiencing it for the first time. Stay curious and attentive to each moment.
  8. Mindfulness of the Present: Expand your awareness to include other sensory experiences that may arise during the practice, such as sounds, bodily sensations, or emotions. Acknowledge them without getting caught up in them or trying to push them away. Simply observe them with an attitude of non-judgmental awareness and return to the breath as the primary anchor.
  9. Duration: Initially, practice Anapanasati for a duration that feels comfortable to you, such as 10-20 minutes. Gradually increase the duration as you become more comfortable and experienced with the practice.
  10. Closure: When you are ready to conclude the practice, gently open your eyes and take a few deep breaths. Gradually bring your awareness back to your body and the surrounding environment. Take a moment to appreciate the stillness and centeredness you have cultivated through the practice.

 

Shoonya Meditation

Shoonya means emptiness. This practice involves meditating on emptiness or the space within and can lead to profound stillness and clarity.

How to Practice Shoonya Meditation

  1. Preparation: Find a quiet and comfortable place where you can sit uninterrupted for the duration of the practice. Sit on a cushion or a chair with your spine erect. It’s recommended to remove any eyeglasses or contact lenses for the practice.
  2. Relaxation: Take a few deep breaths to relax your body and mind. Allow any tension or stress to dissolve as you exhale. Release any thoughts or distractions from your mind, and prepare yourself for the practice.
  3. Inner Space Awareness: Close your eyes and bring your attention inward. Shift your focus from external sensations to the space within and around your body. Feel the expansiveness and stillness of this inner space.
  4. Sensory Withdrawal: Gradually withdraw your attention from the external senses. Let go of the awareness of sounds, physical sensations, and thoughts. Instead, turn your attention inward, focusing solely on the inner space.
  5. Thought Observation: Without actively engaging with thoughts, allow them to arise and pass by in your mind. Simply observe them as they come and go, without getting attached or involved in their content. Maintain a detached and witnessing attitude.
  6. Emotion Observation: Similarly, allow any emotions or feelings to arise and pass by in your awareness. Observe them without judgment or identification. Notice the transient nature of emotions and their arising and subsiding.
  7. Body Sensations Observation: Direct your attention to any physical sensations that arise in your body. Observe them with non-reactivity and acceptance. Notice how sensations may change or shift as you remain present with them.
  8. Space Awareness: Continuously bring your attention back to the space within and around your body. Rest your awareness in this spaciousness, allowing thoughts, emotions, and sensations to pass through without resistance or identification.
  9. Duration: Initially, practice Shoonya Mahamudra for a duration that feels comfortable to you, such as 10-20 minutes. As you become more accustomed to the practice, you can gradually increase the duration.
  10. Closure: When you are ready to conclude the practice, gently open your eyes and take a few deep breaths. Gradually bring your awareness back to your body and the surrounding environment. Take a moment to appreciate the stillness and spaciousness you have cultivated through the practice.

 

Kundalini Meditation

Kundalini is the dormant spiritual energy at the spine’s base. Kundalini meditation aims to awaken and channel this energy through the body’s energy centers or chakras.

How to Practice Kundalini Meditation

  1. Preparation: Find a quiet and comfortable place where you can sit uninterrupted for the duration of the practice. It’s helpful to wear loose and comfortable clothing. Sit in a cross-legged position or on a chair with your spine erect.
  2. Breath Awareness: Begin by bringing your attention to your breath. Take a few deep breaths to relax your body and mind. Then, allow your breath to return to its natural rhythm. Maintain a gentle awareness of your breath throughout the practice.
  3. Chakra Activation: Kundalini meditation involves working with the energy centers in the body known as chakras. Start by focusing on the base of your spine, the Muladhara chakra. Visualize red, radiant energy at the base of your spine and imagine it becoming more vibrant and active with each breath.
  4. Energy Ascension: Gradually move your attention upward, one by one, to each chakra in the body. Visualize each chakra as a vibrant, spinning wheel of energy. Starting from the base, move to the Sacral (Svadhishthana), Solar Plexus (Manipura), Heart (Anahata), Throat (Vishuddhi), Third Eye (Ajna), and finally, the Crown (Sahasrara) chakra at the top of your head.
  5. Breath and Mantra: As you focus on each chakra, you can synchronize your breath and mantra (repeated sound or phrase) with it. For example, while focusing on the Muladhara chakra, you may silently repeat the sound “LAM” with each inhalation and exhalation. Repeat this process for each chakra, using the corresponding seed mantra or any other mantra associated with the chakra.
  6. Kundalini Awakening: After going through each chakra, imagine the energy from each chakra merging and rising upward through the central energy channel in your spine. Visualize it reaching the Crown chakra, where it merges with the universal cosmic energy, creating a state of oneness and expanded awareness.
  7. Integration and Closure: After experiencing the ascent of the energy, gradually bring your attention back to your breath and your physical body. Spend a few moments in stillness, observing any sensations or shifts in your energy. Offer gratitude for the practice and slowly transition back to your regular activities.

 

Bonus: Nada Yoga

Nada means sound. Nada Yoga involves meditating on specific sounds or using sound as a tool for meditation. It can include chanting mantras, focusing on the sound of your breath, or listening to external sounds.