Table of contents

Upper Limbs of Yoga – 5th-8th Limbs of Yoga – Meditation
The last 4 Limbs of Yoga build upon all 4 of the previous limbs, and sequentially upon each other. Each limb is a deeper progressive level of meditation. These are:
5 – Pratyahara – Withdrawal of the Senses
As we have discussed, the upper limbs build upon all four of the previous limbs, and sequentially upon each other. These practices are all meditation focused and must truly be attained on your own. I had a question about the differences in these levels of meditation. Since this is very heavy philosophy, we will spread these out and discuss each level in detail.
Pratyahara is the 5th Limb of Yoga, and is usually translated as withdrawal of the senses. “Prati” means against or away, and “Ahara” means food or anything we take into ourselves. So this literally means to stop taking things into ourselves. This is typically the first step for meditation – letting the outside world slip away, and going inside.
Please keep in mind that Pratyahara is not about finding a perfectly quiet area to meditate… I live in a remote area in the mountains of Colorado, where the silence was at first deafening after moving from Peachtree Street in Atlanta. However, it is never truly quiet here! Whether the wind is blowing, birds or marmots are chirping, dirt bikes and ATVs are zipping around, or the nearby creek is raging, there is ALWAYS some kind of distraction. Again, the point is not about isolating yourself from these distractions, it is about withdrawing into yourself, and allowing outside distractions to fade away.
Shavasana, or corpse pose, is one of the first ways many new Yogis (including myself!) experience Pratyahara. Yoga Instructors allow a quiet space at the end of class to encourage us to allow our bodies and minds to fade away. There are also guided meditations to encourage this. Or, if you are practiced with meditation, this is typically your first step before moving into a deep meditation.
You can try this with Shavasana / corpse pose after an Asana practice, with a guided meditation, or on your own.. whatever feels right to you! Remember this is a practice, and a difficult one.. so be patient with yourself on this journey! I recommend trying this Pratyahara Guided Meditation perfect for Shavasana after your Asana practice.
6 – Dharana – Intense Focus
Nearly all meditation practices you think of are types of Dharana.
Dharana is the 6th Limb of Yoga, and is usually translated as concentration. This comes from the Sanskrit root “dhri” meaning to hold, carry, or maintain. I prefer to think of Dharana as intense focus, a bit stronger than “concentration”. This is typically the second step for meditation – after letting the outside world slip away, we then direct our focus inward. Please see our deep dive of Dharana for more. Most of the meditative practices we think of are therefore Dharana practices
Our first breath-focused meditation was actually a Dharana meditation – with intense focus on our breath. Other Dharana meditations can include meditations with a focus on sounds like a Mantra or special word, focusing our sight on one set object such as a flower, color, hands, etc, or doing a scan and focusing our attention to our bodies. Some guided meditations are Dharana based, such as manifestation meditations or loving kindness meditations. Also, special practices like creating mandalas or flame gazing are Dharana exercises. Check out our listing of practices below for a variety of Dharana practices.
7 – Dhyana – Full Meditation
As we have discussed, the upper limbs build upon all four of the previous limbs, and sequentially upon each other. These practices are all meditation focused and must truly be attained on your own. The last three limbs – Dharana, Dhyana, and Samadhi are often referred to as the “innermost quest” and studied together.
Dhyana is the 7th Limb of Yoga, and is usually translated as meditation. I prefer to think of Dhyana as full meditation, a bit stronger and more specific than “meditation”. This is typically the goal of meditation, to fully stop our thoughts and have a quiet mind. After withdrawing inside ourselves and focusing our minds on a single subject with Dharana, we may reach the level of Dhyana where our thoughts actually stop. In true Dhyana or true meditation, we typically are not aware of this clear-minded state until we come out of it.
Remember this is a practice, and a difficult one.. so be patient with yourself on this journey! I am working on Dhyana.. I usually can focus on one thing with Dharana, but my mind wanders fairly quickly when I try to quiet it for Dhyana.
You can try our breath-focused meditation again, and then allow your mind to quiet. Or, you can try a guided meditation meant to help bring the state of Dhyana.
8 – Samadhi – Enlightenment
You will notice these practices are all meditation focused. As mentioned, they build upon each other. Unfortunately, these later limbs are individual practice focused, and not all Yogis decide to pursue them on their journeys. Furthermore, the last three limbs – Dharana, Dhyana, and Samadhi are often referred to as the “innermost quest” and are studied together. Please do share your experiences and tips with the community, but we will let you discover these when you are ready and on your own.
Samadhi is the 8th and final Limb of Yoga, and is literally translated as “integration”. Many consider Samadhi to be enlightenment. This is typically the final goal of meditation in some Eastern religions and philosophies – enlightenment. I consider Samadhi to be not only the final Limb of Yoga, but a synonym for Yoga. Samadhi is “integration” and yoga is “union” so I feel these are two words for the same goal. As we have discussed, this is a journey.
The true purpose of Daily Yogi is to water and nourish the lower roots of the tree, to support your own personal “innermost journey” in the upper limbs.
Meditation Practice Recommendations
Dharana (Intense Focus) Meditation Practices
- Most guided meditations (see list of some of my favorites below)
- Our first breath-focused meditation
- Meditations focusing on sounds like a Mantra or special word
- Meditations focusing sight on one set object such as a flower, color, hands, etc.
- Full body scans
- Meditative driving, walking, or hiking
- Special focus practices like creating mandalas or flame gazing
Remember this is a practice, and a difficult one.. so be patient with yourself on this journey!
Guided Meditation Recommendations
Morning Motivational Meditation (10 minutes)
Evening Sleep/Relaxation Meditation (50 minutes)
Full Night Sleep Meditation (8 hours)
Grounding Meditation (9 minutes)
Body Scanning Guided Meditation (15 minutes)
Loving Kindness Guided Meditation (15 minutes)
Self-Reflective Guided Meditation (15 minutes)
Positive Affirmation Guided Meditation (12 minutes)
Celestial Visualization Guided Meditation (7 minutes)
Manifest Meditations (Power of Attraction) (10 minutes)
Body Scanning Meditation
You can try in Shavasana after Asana practice, or on its own. I usually start at my toes, and gradually tighten and relax each body part, then re-scan starting again at my toes.
PRO TIP: Already comfortable with body scanning meditations? Try starting with right toe, then left toe, and switch sides as you progressively scan moving up your body!
More Body Scan Meditations
Body Scanning Guided Meditation (15 minutes)
Body Scan Instructions and more info
Moving Meditations
Meditative Drives
Driving is my favorite meditative activity, I definitely have the “monkey mind” so having something big to focus on is very helpful for me, and these meditative drives often result in solutions to problems or my best ideas.
Meditative Walks & Hikes
Yoga retreats frequently offer meditation walks or mindfulness hikes. This is something I try with our Santosha practices of enjoying the present moment! A meditative walk or hike is a great way to begin meditating, especially if mindfulness practices are new to you, or you have difficulty calming the mind while sitting quietly.
Meditative Asanas
Try a Restorative Asana class with Guided Meditation for a meditative Asana session.
Mandalas
Please see blank Mandalas below, or consider one of my recommended Mandala coloring books… I am excited now years later I have the opportunity to share some of my favorite Mandala colorings! I prefer colored pencils or crayons for Mandala coloring books, because unfortunately, my coloring sharpies bleed through the pages.
Or, if coloring is not your thing, try out a Mandala Kaleidoscope Meditation! I am not a huge fan of the new-agey music (unless using a special HZ), and prefer muting and listening to a meaningful song or album. You may also want to look into Tibetan Sand Mandalas!
Blank Mandalas
Or, if coloring is not your thing, try out a Mandala Kaleidoscope Meditation! I am not a huge fan of the new-agey music (unless using a special HZ), and prefer muting and listening to a meaningful song or album. You may also want to look into Tibetan Sand Mandalas!
Mantras
You can try some OMs, a traditional Sanskrit mantra, or some common English motivational mantras.
Mantra Recommendations
Learn about and practice some OMs
Read and learn about Mantras in English
Morning Positive Affirmations (5 min video – English)
Traditional Breath-Focused Meditation
Meditation has always been difficult for me personally, with my “monkey mind” but these methods below have worked for me! If you have wanted to begin a Daily Meditation Practice, I recommend starting at 5 minutes, working up to 10 minutes, and consider increasing up to 30 minutes at your own pace. Personally, I meditate for 10-15 minutes at most in the morning to get centered for the day.
Instructions
Start sitting in a comfortable cross-legged position. Try to find a quiet, comfortable space. Relax and focus on your breath. Allow your belly to expand on each inhale, and contract to empty your lungs fully on each exhale. (Check our Pranayama section for more detail on diaphragmatic breathing).
Notice any outside distractions such as wind or noises from the street, and try to allow them to fade into the background as you calmly turn your focus inwards. Try to notice any inside distractions coming from your mind, as our inner world/voice typically is used to running wild on auto-pilot. Calmly allow these passing thoughts to fade, and turn your attention back to your breath.
Start working towards calming your mind. Focus on counting to 10 with your breath. Inhale 1, exhale 2, inhale 3, exhale 4, and continue to 10. If you notice your thoughts wandering, gently let them go, turn your attention back to your breath, and begin again with 1 on your next inhale.
Or, if you prefer more than numbers for your focus, try thinking to yourself “inhale peace and relaxation” each inhale, and “exhale stress and tension” each exhale. Many Yogis enjoy guided meditations to help focus.
Meditation Quotes
Want more on Meditation?
Check our Meditation Board on Pinterest!
Today’s Practice
Ready for more? Join the community with Today’s Positive Practice
Super interesting! You’re a natural <3
We cover guided meditations on our next upper limbs day 🙂 I added the link, feel free to check them out
Hehe! I meditate in the morning for that exact reason. I suggested a guided meditation for sleeping in our next upper limbs day covering guided meditations.. check it out! Seriously make sure you’re in bed before you try 🙂
It sounds like you are talking about Pratyahara, the first level of meditation! Here’s the guided meditations I’ve recommended so far
https://dailyyogi.world/tag/guided-meditation/