Yoga As Moving Meditation

When you think of meditation, what do you envision? For many, the first thing that springs to mind is someone sitting in stillness, eyes closed, legs crossed, breathing slowly and deeply, maybe repeating a mantra or sound. While this can definitely be accurate, it’s not the only way to meditate. And, that is awesome because the idea of sitting quietly to meditate can feel very overwhelming for some people. 

Meditation is too beneficial to let being still be something that keeps people from trying it, though! So, over the next few blog posts, we are going to explore some different types of meditation, with the hope that it’ll help you to find a form of meditation that feels right in your body. And, since yoga is one of TGY’s main claims to fame, we are going to start by looking at yoga as a form of meditation.

Meditation may most often be associated with stillness. However, it’s just as powerful a practice while moving. The goal of meditation remains the same in either instance: being present in the moment;  bringing awareness to our body and mind; noticing (without judgment or attachment) our thoughts and physical state; and finding inner calm. In fact, starting with moving meditation can be a great way for beginners to access this mindful state of being with less stress.

At TGY, we use yoga for many things:

to play, to release emotions, to center ourselves, to find peace, to heal, to challenge ourselves, to find ways to move when parts of us are stuck, injured or unable to move, to strengthen our minds and bodies, to gain mobility and flexibility, and more. We also use it as a way to connect our mind and body and help us relax and feel whole and at peace. So, it’s a great way for those of us who want to enjoy the calm and focus of meditation but find silence and stillness difficult or even intimidating. In yoga, each flow, hold and pose is a moving meditation. 

And, just like yoga as a physical practice is different in purpose and execution for each individual, yoga as meditation is also adaptable to your personal needs and goals. By focusing on the body’s movements and sensations, yoga offers us a physical outlet to move while still practicing mindfulness. It introduces the elements of breath awareness and presence naturally. 

We can meditate during yoga in many ways, including:

• Using breath-focused movement: During yoga, you can focus on the sound and feel of your breath. Notice how it feels the same or different in each pose. Try to match your movements to your breath. Breath control practices in yoga help regulate energy and  focus your mind. 
• Holding poses: Longer holds in poses – like during yin or restorative yoga classes –  allow you to focus on your body and your breath as you pause, cultivating patience and body awareness.
• Body scans during savasana: The final resting pose, savasana, can be a meditative period to scan your body, noticing areas of tension, and releasing it with each exhale.
• Mindfully flowing between poses: Instead of rushing from one pose to the next, you can pay attention to the transitions between poses. This promotes mind-body connection.
• Choosing a focal point:  Choose a specific focal point (drishti) during your poses, like a spot on the floor, and allow your gaze to soften. Let your mind follow your gaze, drawing you deeper into focus.
• Moving with Intention: At the beginning of your practice, set a mindful intention, such as nurturing patience or compassion or finding acceptance. Return to that intention whenever your mind starts to wander.
• Using affirmations or mantras: As you move, mentally repeat a simple affirmation like “I am present” or a traditional mantra like “Om” to practice and maintain focus and presence in the moment.
• Engaging in productive pauses:  In moments of stillness or during relaxed poses, like during child’s pose, practice observing your thoughts without judgment, letting them pass like clouds.
• Tuning into your senses: Tune into the sensations of your body — whether it’s the stretch and pull of your muscles, the ground beneath your feet, the warmth of the air around you, or your breath flowing in and out — to engage with the present as a sensory experience.

Those are just some of the ways yoga can help you meditate. We encourage you to explore what resonates most with you. And, if you are already practiced in some of these areas, try one you don’t go to as often. If you want to go even deeper, you can try one of these next steps:

• Syncing your breath and movement with awareness: Focus even more intently on how each breath moves through your body and how each pose feels. Consider choosing one area to really focus on as you move – maybe it’s an area of your body that feels strong and powerful or one that feels like it’s sticky or needs more attention – and practice sending your breath there. Creating a heightened awareness can help deepen your meditation.
• Exploring new poses with mindfulness: Slow down your practice, paying close attention to alignment and sensation, challenging yourself to explore new positioning or a deeper version of a pose and to notice how that makes you feel mentally and physically. 
• Extending savasana or choosing seated meditation: After your yoga session, extend your savasana or take a few minutes in seated meditation, allowing your body’s energy to settle into and practice stillness. Sit with any discomfort that brings forward, practicing patience and compassion.

Using yoga as moving meditation can help build your practice into something next-level meaningful. It also allows you to obtain all the great benefits of meditation – like reduced stress and anxiety, improved focus and mental clarity, better emotional regulation, and enhanced self-awareness – without the pressure of stillness. And, the more you practice finding a meditative state while in motion, the more approachable other forms of meditation may feel.

So, whether you do yoga at TGY for the stretch, the sweat, or the stillness, why not let your practice do double duty? Next time you roll out your mat, think of it as a meditation cushion in disguise and see how it feels to find focus and calm through movement. You don’t need to sit cross-legged for hours or find the perfect zen music. Your flow, your breath, and even those moments when you’re wobbling in tree pose are all part of your meditative journey.

If you feel ready to meditate your way through yoga, we’ll see you on the mat – mind, body and soul in tow! We can’t wait to help you turn those downward dogs into deep reflections.