Meditation Practices in Yoga

intermediate15 min read

Meditation Practices in Yoga

Meditation sits at the heart of yoga practice, yet it's often the most misunderstood and underutilized element in modern classes. Many teachers feel uncertain about how to introduce meditation, how long to hold space for it, or what techniques to offer. Students, meanwhile, may arrive with preconceptions—that meditation means emptying the mind completely, or that they're "bad at it" if thoughts arise.

The truth is simpler and more accessible: meditation is the practice of sustained attention. It's not about achieving a blank mind or transcendent bliss (though those may arise). It's about training the mind to rest on a chosen object—breath, mantra, sensation, or awareness itself—and gently returning when it wanders.

For yoga teachers, meditation offers a natural completion to asana and pranayama practice. The body has been prepared through movement, the breath refined through conscious control, and now the mind can settle into stillness. This article explores how to introduce and teach meditation in your classes, drawing on traditional teachings and practical classroom experience.

Understanding Meditation in Yoga

Dharana and Dhyana

In Patanjali's eight-limbed path, meditation unfolds in stages. Dharana (concentration) is the sixth limb—the practice of focusing attention on a single point. This might be the breath, a mantra, a visual object, or a specific sensation in the body. The mind will wander, and the practice is to notice and return, again and again.

When dharana deepens and becomes sustained, it transitions into dhyana (meditation)—the seventh limb. Here, the effort of concentration softens. Attention flows naturally toward the object without constant redirection. The sense of separation between observer and observed begins to dissolve.

This distinction matters for teaching. When we introduce meditation to beginners, we're really teaching dharana—the foundational skill of directing and sustaining attention. We're not asking students to achieve dhyana immediately; we're giving them tools to practice concentration, trusting that deeper states will arise naturally over time.

The Role of Asana and Pranayama

Traditional yoga texts emphasize that asana and pranayama prepare the body and mind for meditation. According to Mark Stephens in Yoga Sequencing, the physical practice settles the body, releases tension, and creates a sense of ease that makes sitting still more accessible. Pranayama refines the breath and calms the nervous system, further quieting mental agitation.

This is why meditation typically comes at the end of a yoga class, after asana and pranayama. The body is warm, the breath is steady, and the mind has already begun to turn inward. Students are primed for stillness in a way they wouldn't be if you asked them to meditate the moment they walked through the door.

That said, brief meditation can also serve as a centering practice at the beginning of class, helping students arrive and transition from the busyness of their day into the practice space. The key is matching the length and style of meditation to where students are in their practice.

Common Misconceptions

"I can't meditate because my mind won't stop thinking."
This is the most common misconception. The mind's job is to think—thoughts will arise. Meditation isn't about stopping thoughts; it's about changing your relationship to them. You notice thoughts without getting caught in their content, and you gently return attention to your chosen focus.

"Meditation means achieving a blissful, transcendent state."
While profound states can arise, they're not the goal of daily practice. Most meditation sessions are ordinary: you sit, you focus, your mind wanders, you return. Over time, this simple practice cultivates steadiness, clarity, and ease—but not necessarily fireworks.

"I need to meditate for 30 minutes or it doesn't count."
Quality matters more than duration. Five minutes of focused attention is more valuable than 30 minutes of restless fidgeting. For beginners, even 2-3 minutes can feel long. Start short and build gradually.

Meditation Techniques for Yoga Classes

Breath Awareness

The simplest and most accessible meditation technique is breath awareness. Students simply observe the natural rhythm of their breath—the sensation of air moving in and out of the nostrils, the rise and fall of the belly, the pause between breaths.

This technique requires no special knowledge or belief system. The breath is always present, always changing, and provides a clear anchor for attention. When the mind wanders (and it will), students notice and return to the breath.

You might guide it like this: "Bring your attention to your breath. Notice the cool sensation as you inhale, the warm sensation as you exhale. Feel the gentle rise of your belly with each inhale, the soft release with each exhale. When your mind wanders—and it will—simply notice where it went, and gently bring your attention back to the breath."

Body Scan

A body scan meditation guides attention systematically through different parts of the body, noticing sensations without judgment. This technique is particularly effective after asana practice, when students are already attuned to physical sensation.

Start at the feet and move upward (or start at the crown and move downward), inviting students to notice whatever sensations are present—warmth, coolness, tingling, heaviness, lightness, or nothing at all. The practice is simply to observe, not to change or fix anything.

Body scan meditation helps students develop interoception (awareness of internal sensations) and can be deeply relaxing. It's also a good bridge for students who find pure breath awareness too abstract.

Mantra Meditation

Mantra meditation involves silently repeating a word or phrase, using the sound as an anchor for attention. Traditional mantras like "Om" or "So Hum" (coordinated with the breath: "So" on the inhale, "Hum" on the exhale) carry specific vibrational qualities, but students can also use simple words like "peace," "calm," or "let go."

The repetition gives the mind something to do, which can be helpful for students who find their thoughts particularly busy. Each time the mind wanders, they return to the mantra.

Open Awareness

Open awareness meditation is more advanced. Rather than focusing on a specific object (breath, body, mantra), students rest in spacious awareness, noticing whatever arises—sounds, sensations, thoughts, emotions—without attaching to any of it.

This technique requires more skill and is best introduced after students have developed some capacity for sustained attention through object-focused practices. It can feel too unstructured for beginners, but for experienced students, it offers a sense of freedom and expansiveness.

Loving-Kindness (Metta)

Loving-kindness meditation cultivates compassion and goodwill, first toward oneself, then gradually extending to others. Students silently repeat phrases like "May I be happy, may I be healthy, may I be at ease," then extend the same wishes to loved ones, neutral people, difficult people, and eventually all beings.

This practice can be particularly powerful in classes focused on heart-opening or emotional healing. It shifts the quality of attention from observation to cultivation, actively generating positive mental states.

Teaching Meditation in Your Classes

Creating the Container

The environment matters. Before guiding meditation, ensure students are comfortable. Invite them to adjust their seat, add props if needed, and find a position they can sustain without fidgeting. Dim the lights slightly if possible, and minimize external distractions.

Stephens emphasizes the importance of welcoming students into the practice space. A simple "Welcome" or "Namaste" at the beginning of class helps students feel seen and safe, which is essential for the vulnerability of meditation.

Starting Small

For students new to meditation, start with just 2-3 minutes. This might feel brief to you, but for someone unaccustomed to sitting still, it can feel like an eternity. As students build capacity, gradually extend the duration—5 minutes, then 10, then longer.

You might say: "We'll sit together for just a few minutes. If you find yourself restless or uncomfortable, that's completely normal. See if you can stay with it, noticing the sensations without needing to fix them."

Guided vs. Silent

When introducing meditation, offer guidance. Describe the technique clearly, then continue to offer gentle reminders throughout: "Notice the breath... when your mind wanders, gently return... feel the rise and fall of your belly."

As students become more experienced, you can offer less guidance, allowing longer periods of silence. Eventually, you might simply ring a bell to begin and end, holding space without words.

The key is reading your students. If you sense restlessness or confusion, offer more guidance. If the room feels settled and focused, trust the silence.

Posture and Comfort

Meditation posture should be stable and comfortable. Iyengar describes Padmasana (Lotus Pose) as "one of the most important and useful asanas... the posture for meditation," but not all students can sit in Lotus comfortably.

Offer options: Sukhasana (Easy Pose) with a cushion or block to elevate the hips, Virasana (Hero Pose) with a block between the heels, or even sitting in a chair with feet flat on the floor. The spine should be upright but not rigid, allowing for natural curves. Shoulders relax, hands rest on the knees or in the lap.

Some students may need to lie down due to injury or extreme fatigue. While lying down can lead to drowsiness, it's better than forcing someone into pain. Encourage them to stay alert by keeping eyes slightly open or focusing intently on the breath.

Dealing with Restlessness

Restlessness is normal, especially for beginners. Students may fidget, shift position, or feel an overwhelming urge to open their eyes and check the time. Rather than ignoring this, acknowledge it.

You might say: "You may notice restlessness arising—an urge to move, to open your eyes, to be anywhere but here. See if you can observe that restlessness with curiosity. What does it feel like in your body? Can you stay with it for just one more breath?"

This reframes restlessness as part of the practice rather than a failure. Students learn to observe their discomfort without immediately reacting to it—a valuable skill both on and off the mat.

Closing the Practice

End meditation gently. Ring a bell or chime, or simply invite students to deepen their breath and slowly open their eyes. Avoid abrupt transitions that jolt students out of stillness.

Offer a moment of silence after meditation before moving into Savasana or closing the class. This allows students to integrate the experience and notice any shifts in their state—perhaps a sense of calm, clarity, or simply a few moments of respite from mental chatter.

Sequencing Meditation

After Asana and Pranayama

The most common placement for meditation is after asana and pranayama, before Savasana. The body is prepared, the breath is refined, and students are ready to sit in stillness. This follows the traditional progression outlined in Patanjali's eight limbs.

A typical sequence might look like:

  1. Asana practice (60-75 minutes)
  2. Pranayama (5-10 minutes)
  3. Meditation (5-15 minutes)
  4. Savasana (5-10 minutes)

As a Centering Practice

You can also use brief meditation at the beginning of class to help students arrive and transition from their day. Stephens suggests offering "a few minutes of sitting in silence or with guided meditation" after students settle onto their mats.

This centering meditation is typically shorter (2-5 minutes) and focuses on breath awareness or body sensation. It sets the tone for the practice and helps students let go of external concerns.

In Meditation-Focused Classes

If you're teaching a class specifically focused on meditation, you might dedicate 20-45 minutes to seated practice, with minimal asana beforehand—just enough to prepare the body for sitting. These classes often include instruction on meditation techniques, time for questions, and extended periods of silence.

Common Challenges

"I fell asleep."

Drowsiness during meditation is common, especially if students are tired or lying down. It's not a failure—it's information. The body may need rest more than meditation in that moment.

To reduce drowsiness, encourage students to sit upright rather than lie down, keep eyes slightly open with a soft gaze, or focus on a more active technique like mantra repetition. If drowsiness persists, it may be a sign to get more sleep outside of class.

"My mind was so busy."

A busy mind isn't a problem—it's the starting point. Meditation doesn't require a quiet mind; it cultivates the ability to notice mental activity without getting swept away by it.

Remind students that every time they notice their mind has wandered and bring it back, they're succeeding at meditation. That moment of noticing is the practice.

"I don't have time to include meditation in my classes."

Even 2-3 minutes makes a difference. If your classes are packed with asana, consider shortening the physical practice slightly to make room for meditation. The integration and completion that meditation provides is worth the trade-off.

Alternatively, frame Savasana as a meditation practice. Guide students to rest in awareness of their breath or body sensations rather than simply "relaxing." This honors the meditative quality of Savasana without adding extra time.

"I don't feel qualified to teach meditation."

You don't need to be an enlightened master to guide basic meditation. If you have a personal practice—even a simple one—you have something to share. Start with breath awareness, which requires no special training, and be honest with students about your own journey.

Your authenticity matters more than your expertise. Students respond to teachers who are genuine and humble, not those who pretend to have all the answers.

Building a Personal Practice

To teach meditation effectively, you need a personal practice. This doesn't mean meditating for hours daily—even 5-10 minutes consistently will deepen your understanding and give you experiential knowledge to draw on.

Notice what arises in your own practice: restlessness, boredom, clarity, peace, frustration. These experiences will help you empathize with your students and offer guidance that's grounded in reality rather than idealized notions of what meditation "should" be.

Your practice also models the value of meditation. Students can sense when a teacher speaks from experience versus repeating something they've read. Your embodied understanding will come through in your teaching.

Common Questions

How long should meditation be in a typical class?

For a 60-75 minute class, 5-10 minutes of meditation is reasonable. For a 90-minute class, you can extend to 10-15 minutes. Shorter classes (45-60 minutes) might include just 2-5 minutes. Always prioritize quality over duration.

Should I play music during meditation?

This depends on your students and the style of class. Some students find gentle music or nature sounds helpful, while others prefer silence. If you use music, keep it subtle and non-intrusive. Avoid anything with lyrics or strong rhythms that might distract from inward focus.

What if a student can't sit still?

Offer alternatives: lying down, walking meditation, or simply resting in Savasana. Some students have physical or neurological conditions that make stillness extremely difficult. Honor their needs without making them feel like they're failing.

Can I teach meditation if I'm not from a Buddhist or Hindu tradition?

Yes. While meditation has roots in Eastern traditions, the basic practice of sustained attention is universal. You can teach meditation in a secular, accessible way without appropriating or misrepresenting specific traditions. Be respectful of the origins while making the practice available to all students.

How do I know if students are "doing it right"?

There's no single "right" way to meditate. If students are making an effort to focus attention and return when the mind wanders, they're practicing correctly. The quality of their experience will vary from day to day—that's normal and expected.

In Practice: A Sample Meditation Sequence

Here's how you might guide a 5-minute breath awareness meditation after asana and pranayama:

  1. Settle into your seat: "Find a comfortable seated position—Sukhasana, Virasana, or sitting in a chair. Ensure your spine is upright, shoulders relaxed, hands resting gently on your knees or in your lap."

  2. Close the eyes: "If it feels comfortable, close your eyes. If not, lower your gaze softly toward the floor."

  3. Establish breath awareness: "Bring your attention to your breath. Notice the natural rhythm—no need to change it, just observe. Feel the cool air as you inhale, the warm air as you exhale."

  4. Anchor attention: "Notice where you feel the breath most clearly—perhaps at the nostrils, the back of the throat, or the rise and fall of your belly. Let your attention rest there."

  5. Acknowledge wandering: "Your mind will wander—that's completely normal. When you notice you've drifted into thought, simply acknowledge it without judgment, and gently bring your attention back to the breath."

  6. Offer periodic reminders: (After 1-2 minutes of silence) "Breathing in, breathing out. Noticing when the mind wanders, returning to the breath."

  7. Close gently: (After 5 minutes) "Take one more deep breath in... and let it go. Slowly begin to deepen your breath, gently wiggle your fingers and toes, and when you're ready, open your eyes."

  8. Transition: "Notice how you feel. Perhaps a bit more settled, a bit more present. Carry this quality of attention with you as we move into Savasana."

Next Steps

To deepen your understanding of meditation and its integration with yoga practice, explore:

Sources

This article draws on teachings from:

  • Patanjali's Yoga Sutras (eight-limbed path, dharana and dhyana)
  • B.K.S. Iyengar, Light on Yoga (meditation postures, particularly Padmasana)
  • Mark Stephens, Yoga Sequencing (integrating meditation into classes, creating welcoming space, sequencing considerations)
  • Traditional yoga philosophy on the relationship between asana, pranayama, and meditation

Part of the Sutrix Teacher Knowledge Base • Last updated November 6, 2025

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meditationdharanadhyanamindfulnessconcentrationseated-practice