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
When we are mindful, deeply in touch with the present moment, our understanding of what is going on deepens, and we begin to be filled with acceptance, joy, peace and love. – Thich Nhat Hanh 
The more tranquil a man becomes, the greater is his success, his influence, his power for good. – James Allen 
Meditation is like a gym in which you develop the powerful mental muscles of calm and insight. – Ajahn Brahm 
Without full awareness of breathing, there can be no development of meditative stability and understanding. – Thich Nhat Hanh 
Morning is an important time of day, because how you spend your morning can often tell you what kind of day you are going to have. – Lemony Snicket 
Night is the wonderful opportunity to take rest, to forgive, to smile, to get ready for all the battles that you have to fight tomorrow. – Allen Ginsberg 
We see in order to move; we move in order to see. – William Gibson 
The mind is not a vessel to be filled but a fire to be kindled. – Plutarch 
A mantra is nothing more than a collection of words strung together to create a positive effect. – Robin S. Sharma 
Your body is always talking to you, and symptoms are your body’s language. – Brianna Diorio 
The thing about meditation is you become more and more you. – David Lynch 
One conscious breath in and out is meditation. – Eckhart Tolle 
When the consciousness goes within by uncoupling from external objects, the senses also do so – this is Pratyahara. This results in the ultimate mastery over the senses. – Yoga Sutras of Patanjali 
Dharana locks consciousness on a single place, object, or idea. – Yoga Sutras of Patanjali 
Dhyana is the continuous flow of thought toward that object. – Yoga Sutras of Patanjali 
The body benefits from movement, and the mind benefits from stillness. – Sakyong Mipham 
Reading makes a full man, meditation a profound man, discourse a clear man. – Benjamin Franklin 
If people sat outside and looked at the stars each night, I’d bet they’d live a lot differently… when you look into infinity, you’ll realize that there are more important things than what people do all day. – Calvin & Hobbes 
Action does not get one to the destination, action IS the destination. – Brian S. Woods 
The day will be what you make it, so rise, like the sun, and burn. – William C. Hannan 
Your future depends on your dreams, so go to sleep. – Mesut Barazany 
The most tangible of all visible mysteries – fire. – Leigh Hunt 
Everyone has their own mantra. – Russell Brand 
The body scan is not for everybody, and it is not always the meditation of choice even for those who love it. But it is extremely useful and good to know about and practice from time to time, whatever your circumstances or condition. – Jon Kabat-Zinn 
The more regularly and the more deeply you meditate, the sooner you will find yourself acting always from a center of peace. – J. Donald Walters 
Your calm mind is the ultimate weapon against your challenges. So relax. – Bryant McGill 
The moment the senses start turning inward, we are tapping into the eternal source of energy. – Gurudev Shankar 
Concentration can be cultivated. One can learn to exercise will power, discipline one’s body and train one’s mind. – Anil Ambani 
Meditation is bringing the mind home. – Sogyal Rinpoche 
Your world is a living expression of how you are using and have used your mind. – Earl Nightingale 
Peace is a sacred space within, it is the temple of our internal landscape. We are free to visit it, whenever we seek sanctuary. Underneath the chaos of everyday living, peace is patiently awaiting our discovery… go within. – Jaeda DeWalt 
We are not born focusing. It’s an acquired skill that requires initial effort and constant upgrading. – Robert Genn 
To understand the immeasurable, the mind must be extraordinarily quiet, still. – Jiddu Krishnamurti 
We must experience the Truth in a direct, practical and real way. This is only possible in the stillness and silence of the mind; and this is achieved by means of meditation. – Samael Aun Weor 
For an aspiring bodhisattva, the essential practice is to cultivate maitri, or loving-kindness. – Pema Chodron 
With meditation, you become a sensitized superhero, completely in control, with endless possibilities at your fingertips. – Tara Stiles 
The more man meditates upon good thoughts, the better will be his world and the world at large. – Confucius 
Waking up early, connecting with nature, and having my quiet time are priorities to me, and they are non-negotiable. – Danette May 
In the morning there is meaning, in the evening there is feeling. – Gertrude Stein 
Movement is a medicine for creating change in a person’s physical, emotional, and mental states. – Carol Welch 
One of the strongest characteristics of genius is the power of lighting its own fire. – Carol Welch 
Mantras are sacred syllables. They are a series of either a single syllable repeated or a string of syllables that form words. But they are words with particular intent in mind. So the idea of mantras would be to create certain vibrations, or to align yourself and others with certain vibrations that are known to create profound positive transformation, within yourself and in the environment around you. – Zeena Schreck 
Focus on the miracle that breath is. – Jacqueline Whitney 
Your body hears everything your mind says. – Naomi Judd 
The first half of life is devoted to forming a healthy ego, the second half is going inward and letting go of it. – Carl Jung 
Wisdom comes with the ability to be still. Just look and listen. No more is needed. – Eckhart Tolle 
Meditation is the dissolution of thoughts in eternal awareness or Pure consciousness without objectification, knowing without thinking, merging finitude in infinity. – Voltaire 
It is a common experience that a problem difficult at night is resolved in the morning after the committee of sleep has worked on it. – John Steinbeck 
With the new day comes new strength and new thoughts. – Eleanor Roosevelt 
The idea is that flowing water never goes stale, so just keep on flowing. – Bruce Lee 
Breathing meditation can quiet the mind, open the body, and develop a great power of concentration. – Jack Kornfield 
Half an hour’s meditation each day is essential, except when you are busy. Then a full hour is needed. – Saint Francis de Sales 
Open-minded people do not impose their beliefs on others. They just accept all of life’s perspectives and realities, doing their own thing in peace without judging anyone. – Steven Aitchison
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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/