Meditation and yoga go together like peas and carrots, or being that we’re in Memphis, maybe “like peanut butter and bananas” is a better comparison.
In fact, the first recorded references to meditation are found in the Upanishads, yogic philosophy source texts dating to somewhere around 800 BCE. Roughly 1,000 years later, Patanjali defined yoga in the Yoga Sutras as “citta vritti nirodha,” which roughly translates as “to still the fluctuations of the mind.”
Stilling the fluctuations of the mind is easier said than done though. Our thoughts naturally flit from one impression to the next, cycling between to-do lists and memories and that song we heard on the radio earlier and the input from our senses.
It’s no wonder that for thousands of years people have been trying to get a handle on this monkey mind. Yoga is a great physical exercise, but the true aim of yoga, Patanjali tells us, is to use it to quiet the mind. In this blog post, we’ll explore some of the many benefits of meditations, talk about different types of meditation, and give you tips for starting your own meditation practice right here in Memphis.
What is meditation?
Let’s start by talking about what meditation is — and isn’t. When I was first introduced to meditation, I thought it was just sitting with your eyes closed and not thinking. I’d sit, close my eyes, clear my head, and within seconds, my mind would start to wander to that conversation with my boss earlier or what I was going to have for dinner or how I was going to cover rent that month or any other number of things. After trying a few times, I gave up and thought, “Meditation just isn’t for me. I can’t do it.” I had it in my head that 1. Meditation was completely emptying your head. And 2. That there were some people who could meditate and some people who couldn’t. I was way off base.
Humans evolved to the top of the food chain because of our overactive brains and imaginations. We are able to take in a lot of sensory input in order to scan our environment, keep us safe, and find our next meal. Our imaginations are constantly working on overdrive in order to anticipate what might happen next and formulate a lightning-fast response. These qualities keep us safe and help us thrive.
But in our modern world, when we have so much to think about, so many inputs, so many perceived threats every day, the same brains that keep us safe can also overwhelm us and send us into hyperarousal. That feeling of never being able to “turn off” is what turns many people on to meditation. All of that’s to say: If you think, “I can’t meditate, my brain doesn’t work like that,” you are not alone.
Meditation isn’t about just clearing your head of thoughts and then having an empty head. Really, meditation is about training your mind to focus, to not wander uncontrolled. And meditation trains us to do that by giving us something to focus on. What we focus on helps define the type of meditation.
What are the types of meditation?
So what are the different types of meditation? Using the types of brainwaves produced during meditation, scientists have divided meditation into three main categories:
Focused-attention meditation keeps attention focused on a specific object, idea, or goal.
Open-monitoring meditation keeps attention widely focused on the monitoring process.
Automatic self-transcending meditation uses techniques designed to transcend their own activity.
Now let’s break all of that down.
In focused attention, you return your attention over and over to the object of focus. You try to let the object of focus capture your entire attention. I had a teacher compare focused-attention meditation as the kind of attention you give a baby. You watch with wonder and awe, amazed at everything they do.
Focused-attention meditation includes techniques like:
Gazing at a lit candle
Counting your breaths
Counting mala beads
Physical meditation, where you focus on specific movements or postures (like in yoga class!)
Focusing on a goal like spreading loving-kindness
Focusing on a part of the body, like a body part or a chakra
Focusing on objects like the moon or crystals
In open-monitoring meditation, the idea is to create a non-reactive, non-judgmental awareness of anything that occurs in the present moment. You observe what comes up in your sensations, your thoughts, and your emotions, but you do so without attachment or judgment. This is more about observing the processes of your mind and body than analyzing or focusing on anything that comes up. So for example, you might note, “I feel a fluttering in my belly,” but you don’t try to connect that to a reason or fixate on it. Instead, you just observe and then let it go.
The letting go part can be difficult, especially for beginners. The natural impulse is to hop on the identification train and go for a ride, letting your brain start explaining what’s going on and why. And that takes you out of the present moment. So learning to let go of whatever comes up and return attention to what you’re experiencing right now is key.
In automatic self-transcending meditation, you employ mantras that are spoken out loud or repeated in your head. They can range from slowly chanting “Om,” to repeating a word or phrase that has meaning to you, to employing any number of mantra meditation practices and kriyas.
At Delta Groove Yoga, one of the reasons we love kundalini yoga is for its use of mantra during meditation. Some of the meditation styles also employ hand movements or positions, called mudras, as well. An example is Kirtan Kriya, which involves visualization, mudra, and chanting “Sa Ta Na Ma.” According to the Alzheimer’s Research and Prevention Foundation, meditating for 12 minutes a day using Kirtan Kriya is shown to improve cognition and activate parts of the brain that are central to memory.
What are the benefits of meditation?
In fact, meditation has been shown to lead to widespread changes in the brain, helping us get rid of maladaptive thoughts and even restructure neural pathways. Just a few of the benefits of meditation include:
Lower blood pressure
Reduced stress
Better sleep
Improved emotional regulation
Increased focus
Enhanced mood
Reduced aggression
Greater adaptability
Healthier aging process
A greater sense of empathy and connection with others
Research says that meditation quiets our brain’s default mode network, which is the part of our brain that wants to categorize our impressions and experiences. It’s the part of our brain that keeps us thinking we’re separate from others and from life, and it’s necessary in order to operate in our daily lives. But it also stands in the way of experiencing things the way they truly are by filtering what we see, experience, and feel — our perceptions of reality itself — through the lens of habit and past experiences, our “default.”
Interestingly, it turns out that while meditation quiets the default mode network, sitting quietly with our eyes closed actually has the possibility to heighten our default mode network, according to research in Psychology Today. So especially for those who might be new to meditation, what seems like “meditating” could actually just be sitting quietly with your eyes closed. This gives the default mode network the opportunity to start ruminating, analyzing, classifying, and, in short, over thinking.
Learning about the effect meditation can have on the brain’s default mode network reminded me of my early attempts to meditate. Perhaps I was just sitting with my eyes closed rather than “meditating.” Luckily, there are lots of ways to learn to meditate today.
Learn to meditate in Memphis
Learning to meditate doesn’t have to be difficult or lonely, and research says that even meditating for a few minutes a day can show benefits. Learning any new skill (like beginning a yoga practice) begins with taking small steps and going easy on yourself. Even committing to meditating for 3 minutes a day to begin is a step in the right direction, and over time, you can build on your practice.
There are plenty of articles, books, and videos that can help you learn to meditate. But you also don’t have to go it alone. At Delta Groove, meditation is built into many of our yoga classes, whether it’s referred to as “centering” at the start of a vinyasa class or an explicit mantra meditation during a kundalini class. We also offer two classes specifically for those looking to bring more meditation into their lives.
Meditation, Mantra, and Pranayama
This is a class to develop your meditation practice using Kundalini Yoga Meditations, Mantras, and Pranayama. Using specific seated postures, angles, and breathing sequences, you’ll cultivate energy balance to create inner peace so as to project outer peace. This class is suitable for students of any experience level and any mobility.
Mindfulness Meditation
In this class, participants are guided through a variety of mindfulness practices and learn simple meditation techniques in a supportive space where they can share the experience with others. Whether you’re new to mindfulness or seeking to deepen your practice, this class offers a welcoming environment to explore how meditation can help you find greater peace, clarity, and self-compassion.
If you’re ready to start meditating in Memphis, we welcome you to join us. Check out the full class schedule to see everything the Groove has to offer. See you on the mat!
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