Yoga Meditation: A Simple Way to Begin

Yoga basics 3 illustrations Updated 2 Nov 2026

Yoga meditation, called dhyana, is the practice of resting attention on one point, such as the breath, a sound or a word, until the mind grows quiet and steady. In classical yoga, the poses and breathing exist largely to prepare the body to sit still for meditation. Yoga and meditation are therefore not two separate things, but two ends of the same path.

Below: how to sit, a ten minute starter practice, the main types of meditation in yoga, and how this differs from other meditation styles.

Sanskrit: Dhyana, the seventh limb
Start with: 5 to 10 minutes daily
Posture: Any steady seat, or a chair
Focus options: Breath, sound, mantra, body, a candle
Best time: After asanas, or early morning
Main skill: Noticing and gently returning

Yoga meditation for beginners: 10 minutes

Sit on a cushion or chair with the spine upright and hands resting.
Close the eyes or lower the gaze.
Take three slow breaths, longer out than in.
Let the breath become natural and rest attention on its feeling at the nostrils or belly.
When the mind wanders, notice where it went and return to the breath without judging.
After ten minutes, take a deep breath, open the eyes slowly and sit for a moment.

Wandering is not failure. Each return is a repetition, like lifting a weight, and that is the training.

Yoga meditation in pictures

Meditation on a chair with feet flat, back upright and hands resting in the lap — Level
All levels
Hold
10 minutes
Works on
Stillness
You do not need to sit on the floor. A chair with feet flat and back upright works perfectly for meditation.
**Teacher's cue:** Sit a little forward so the back holds itself up.

Cross legged meditation on a cushion with hands in a finger circle on the knees — Level
All levels
Hold
10 to 20 minutes
Works on
Breath
The classic seat: raise the seat on something firm so the knees can drop below hip height.
**Teacher's cue:** Feel the breath at the tip of the nose, cool coming in, warm going out.

Slow walking meditation in a garden with attention on each step — Level
All levels
Hold
10 minutes
Works on
Body awareness
Walking slowly with attention on each step is a gentle option for restless minds.
**Teacher's cue:** Feel heel, sole and toes touch the ground in order.

How yoga and meditation fit together

In Patanjali's eight limbs, asana steadies the body, pranayama steadies the breath, pratyahara draws attention inward, and dharana, dhyana and samadhi deepen concentration into meditation. A good yoga session often ends with this order: poses, breathing, a few minutes of meditation, then rest. Meditation yoga poses are simply the seated postures that let you stay still comfortably.

Types of meditation in yoga

Type	Focus
Breath awareness	The natural flow of breath
Mantra	Repeating a word or sound such as om
Trataka	Gazing at a candle flame or point
Body scan	Moving attention through the body, as in yoga nidra
Raja yoga meditation	Concentration and inner observation; see raja yoga
Kriya yoga meditation	Breathing methods handed down through a teacher lineage; see kriya yoga
Walking meditation	Each step and contact with the ground

Difference between yoga and meditation

Yoga is the whole system: ethics, postures, breath and meditation. Meditation is one part of it, and also exists in many other traditions. In everyday speech, yoga often means the physical practice and meditation means sitting still; the two support each other. Poses release restlessness from the body, and meditation trains the attention that makes poses safer.

Raj yoga meditation, taught by several Indian groups, focuses on quiet reflection with open eyes. The benefits of yoga and meditation together, according to studies, include lower stress and better sleep.

Nature, mudras and other helpers

Many people find nature yoga and meditation easier outdoors, in a park or by water. Hand mudras like dhyana mudra or gyan mudra give the hands a resting place. A timer frees you from checking the clock. Slow breathing first, such as bhramari, makes settling easier.

When meditation feels hard

Restlessness, sleepiness and racing thoughts are normal. Shorten the session, try walking meditation, or meditate after a few minutes of movement. People with a history of trauma or severe anxiety sometimes find silent meditation difficult; a teacher or therapist trained in trauma sensitive practice can help.

Practise on an empty stomach, move slowly into each position and stop at any sharp pain. If you have an injury, a health condition or are pregnant, check with a doctor or an experienced teacher first.