Yoga Library · Meditation

Yoga meditation.

The seventh limb of Patanjali's system, and the practice the whole yoga tradition is built to support. Seven styles, the science, and how to start.

~ 11 min read

← Back to the Yoga Library

−39%

anxiety scores after 8-week MBSR programme

Goyal et al., JAMA Intern Med 2014 meta-analysis

Lower

blood pressure with regular TM practice

American Heart Association scientific statement, 2013

Greater

grey matter density in hippocampus after 8 weeks

Hölzel et al., Psychiatry Research 2011

Equivalent

to 2-3h sleep restoration in a single 35-min Yoga Nidra session

Saraswati lab reports; emerging RCT evidence

Seven styles

Different paths to the same destination

The yoga tradition recognises that different temperaments suit different methods. Try a few. The right meditation is the one you'll actually do daily.

Mindfulness

Origin: Buddhist Vipassana tradition; secularised by Jon Kabat-Zinn through MBSR (Mindfulness-Based Stress Reduction) in 1979.

How. Pay open, non-judgemental attention to whatever is present, breath by breath. Notice when the mind wanders, gently return. Begin with 10 minutes daily.

Evidence. Strongest evidence base of any meditation style. Reduces anxiety, depression, chronic pain. Significant neural changes in long-term practitioners (Lazar et al., NeuroReport 2005).

Best for. Most beginners. The default Western entry point and the most-studied style.

Mantra meditation

Origin: Vedic and Tantric Hindu traditions; the basis of Transcendental Meditation (TM), popularised by Maharishi Mahesh Yogi from the 1950s.

How. Mentally repeat a single word or phrase (the mantra) silently. Common mantras include So Hum, Om, or personal mantras given by a TM teacher. 20 minutes twice daily is the TM protocol.

Evidence. Multiple RCTs show TM lowers blood pressure (American Heart Association statement), reduces anxiety and improves quality of life. Some studies show effect sizes larger than mindfulness for cardiovascular outcomes.

Best for. Members who find pure mindfulness slippery; those wanting a more structured anchor for the attention.

Loving-kindness

Origin: Buddhist Metta Bhavana tradition. Codified for modern Western practice by Sharon Salzberg and the Insight Meditation Society.

How. Direct intentional warmth and goodwill to a sequence of recipients: yourself, a loved one, a neutral person, a difficult person, and eventually all beings. Specific phrases ('may you be well, may you be happy') anchor the attention.

Evidence. RCTs show measurable increases in positive emotion, social connectedness, and reductions in implicit bias. Particularly useful for members with self-critical patterns.

Best for. Members working through difficult relationships; those whose mindfulness practice has become arid; therapists, teachers, anyone in service professions.

Yoga Nidra

Origin: Tantric Hindu tradition, codified by Swami Satyananda Saraswati in the 1960s.

How. Lying supine in Savasana, guided through a structured progression: rotation of consciousness through the body, breath awareness, sensation pairs, visualisations. 30-45 minute sessions.

Evidence. Single 35-minute Yoga Nidra session is reported as producing rest equivalent to 2-3 hours of sleep (lab evidence emerging). RCTs show significant reductions in stress, anxiety, depression and PTSD symptoms.

Best for. Members in burnout; insomnia sufferers; anyone with PTSD or anxiety; experienced practitioners wanting a different kind of depth.

Body scan

Origin: Adapted from Burmese Vipassana traditions; central to MBSR.

How. Slowly direct attention through the entire body from feet to crown (or crown to feet), noticing sensation, tension, temperature, breath. Typically 20-45 minutes.

Evidence. Strong evidence for chronic pain, insomnia, and stress reduction. The technique most directly aimed at the body-mind integration that the yoga tradition values.

Best for. Members with chronic pain, body-image issues, post-injury rehabilitation, or those whose attention works better with concrete anchors than abstract awareness.

Tratak

Origin: Classical Hatha yoga; one of the six shatkarmas (cleansing practices).

How. Sustained gaze at a fixed point (traditionally a candle flame). Keep the eyes open until they water, then close them and visualise the flame. Repeat.

Evidence. Less RCT evidence than mindfulness; emerging studies on attention and concentration.

Best for. Members who struggle with closed-eye meditation; those wanting to train concentration (Dharana) directly.

Walking meditation

Origin: Vipassana and Zen traditions. Thich Nhat Hanh popularised it for Western audiences.

How. Walk extremely slowly with full attention to each step (sensation of foot lifting, moving, placing). Often practised on a defined indoor or outdoor track.

Evidence. Particularly useful evidence for members who cannot sit still due to anxiety, restlessness or pain.

Best for. Beginners; anyone with ADHD or chronic pain; those who find sitting meditation impossibly restless at first.

Getting started

The shortest path to a meditation habit

Pick one style, ideally mindfulness or guided Yoga Nidra if you're new. Sit (or lie) for 10 minutes, same time every day. The consistency matters more than the duration in the first 30 days.

After two weeks of consistent practice, extend to 20 minutes. After two months, most members report tangible changes: easier mornings, less reactive responses to stress, better sleep. The science backs the experience.

R1SE classes finish in Savasana, which is itself a form of meditation. The yoga mat is also the meditation cushion. Many R1SE members find the most accessible starting point is to stay for 10 minutes after class for an extended Savasana.

Book a SYNC sound bath Breathwork next

Yoga meditation.

The seventh limb of Patanjali's system, and the practice the whole yoga tradition is built to support. Seven styles, the science, and how to start.

~ 11 min read

← Back to the Yoga Library

−39%

anxiety scores after 8-week MBSR programme

Goyal et al., JAMA Intern Med 2014 meta-analysis

Lower

blood pressure with regular TM practice

American Heart Association scientific statement, 2013

Greater

grey matter density in hippocampus after 8 weeks

Hölzel et al., Psychiatry Research 2011

Equivalent

to 2-3h sleep restoration in a single 35-min Yoga Nidra session

Saraswati lab reports; emerging RCT evidence

Seven styles

Different paths to the same destination

The yoga tradition recognises that different temperaments suit different methods. Try a few. The right meditation is the one you'll actually do daily.

Mindfulness

Origin: Buddhist Vipassana tradition; secularised by Jon Kabat-Zinn through MBSR (Mindfulness-Based Stress Reduction) in 1979.

How. Pay open, non-judgemental attention to whatever is present, breath by breath. Notice when the mind wanders, gently return. Begin with 10 minutes daily.

Evidence. Strongest evidence base of any meditation style. Reduces anxiety, depression, chronic pain. Significant neural changes in long-term practitioners (Lazar et al., NeuroReport 2005).

Best for. Most beginners. The default Western entry point and the most-studied style.

Mantra meditation

Origin: Vedic and Tantric Hindu traditions; the basis of Transcendental Meditation (TM), popularised by Maharishi Mahesh Yogi from the 1950s.

How. Mentally repeat a single word or phrase (the mantra) silently. Common mantras include So Hum, Om, or personal mantras given by a TM teacher. 20 minutes twice daily is the TM protocol.

Best for. Members who find pure mindfulness slippery; those wanting a more structured anchor for the attention.

Loving-kindness

Origin: Buddhist Metta Bhavana tradition. Codified for modern Western practice by Sharon Salzberg and the Insight Meditation Society.

Evidence. RCTs show measurable increases in positive emotion, social connectedness, and reductions in implicit bias. Particularly useful for members with self-critical patterns.

Best for. Members working through difficult relationships; those whose mindfulness practice has become arid; therapists, teachers, anyone in service professions.

Yoga Nidra

Origin: Tantric Hindu tradition, codified by Swami Satyananda Saraswati in the 1960s.

How. Lying supine in Savasana, guided through a structured progression: rotation of consciousness through the body, breath awareness, sensation pairs, visualisations. 30-45 minute sessions.

Best for. Members in burnout; insomnia sufferers; anyone with PTSD or anxiety; experienced practitioners wanting a different kind of depth.

Body scan

Origin: Adapted from Burmese Vipassana traditions; central to MBSR.

How. Slowly direct attention through the entire body from feet to crown (or crown to feet), noticing sensation, tension, temperature, breath. Typically 20-45 minutes.

Evidence. Strong evidence for chronic pain, insomnia, and stress reduction. The technique most directly aimed at the body-mind integration that the yoga tradition values.

Best for. Members with chronic pain, body-image issues, post-injury rehabilitation, or those whose attention works better with concrete anchors than abstract awareness.

Tratak

Origin: Classical Hatha yoga; one of the six shatkarmas (cleansing practices).

How. Sustained gaze at a fixed point (traditionally a candle flame). Keep the eyes open until they water, then close them and visualise the flame. Repeat.

Evidence. Less RCT evidence than mindfulness; emerging studies on attention and concentration.

Best for. Members who struggle with closed-eye meditation; those wanting to train concentration (Dharana) directly.

Walking meditation

Origin: Vipassana and Zen traditions. Thich Nhat Hanh popularised it for Western audiences.

How. Walk extremely slowly with full attention to each step (sensation of foot lifting, moving, placing). Often practised on a defined indoor or outdoor track.

Evidence. Particularly useful evidence for members who cannot sit still due to anxiety, restlessness or pain.

Best for. Beginners; anyone with ADHD or chronic pain; those who find sitting meditation impossibly restless at first.

Getting started

The shortest path to a meditation habit

Pick one style, ideally mindfulness or guided Yoga Nidra if you're new. Sit (or lie) for 10 minutes, same time every day. The consistency matters more than the duration in the first 30 days.

Book a SYNC sound bath Breathwork next

Yoga meditation.

Different paths to the same destination

Mindfulness

Mantra meditation

Loving-kindness

Yoga Nidra

Body scan

Tratak

Walking meditation

The shortest path to a meditation habit

More from the R1SE Yoga Library

Yoga Knowledge Library

History of Yoga

The Eight Limbs

The Science of Yoga

Every Style of Yoga

Yoga Poses Library

Practise yoga in Sheffield

Train to teach

Yoga meditation.

Different paths to the same destination

Mindfulness

Mantra meditation

Loving-kindness

Yoga Nidra

Body scan

Tratak

Walking meditation

The shortest path to a meditation habit

More from the R1SE Yoga Library

Yoga Knowledge Library

History of Yoga

The Eight Limbs

The Science of Yoga

Every Style of Yoga

Yoga Poses Library

Practise yoga in Sheffield

Train to teach