In today’s fast-paced world, we often find it difficult to attain the one thing we crave—inner peace. To cultivate it, we must first be aware of the chaos within us. Meditation is considered to be the highest point of awareness and the pathway to inner peace.
Yoga is mindfulness. It teaches us the art of being completely aware of everything within and around us. Yoga is often known for its asanas and pranayama, but these practices pave the way to meditation for inner peace . Asanas inculcate within us the art of stillness. People believe that performing multiple asanas at a fast pace or doing one asana repeatedly is how yoga is practiced. However, yoga is more than just a form of exercise; it is a combination of steady, mindful physical postures, breathwork, and the body-mind connection.
Traditionally, yoga asanas are to be done with complete awareness of the state of the body and mind. Beginning with conditioning the body and mind to the asana practice, every posture should be done slowly and mindfully, considering your body’s capacity, your breath, and the state of your mind. Asanas are meditative in nature. There are different types of asanas: cultural asanas, meditative asanas, and relaxing asanas. Cultural asanas strengthen and prepare the body to sit in meditation for long hours. Relaxing asanas help relax the body, which also relaxes the mind. Meditative asanas make us aware and induce a meditative state. It is not about how long you can remain in the posture but about the serenity and quietude generated during that period.
Some of the meditative asanas are:
● Yogendra Sukhasana (the Easy or Pleasant Posture)
● Yogendra Padmasana (the Lotus Posture)
● Yogendra Sthithaprarthanasana (the Standing Prayer Posture)
● Yogendra Vajrasana (the Adamant or Thunderbolt Posture)
● Yogendra Vrshasana (the Bull Posture)
● Yogendra Virasana (the Heroic Posture)
While asanas help us find our inner peace by steadying our body, pranayama helps us do the same by steadying our breath.
Pranayama is the foundation of meditation. ‘Prana’ is the vital breath, while ‘Ayama’ means regulation; hence, pranayama means the regulation of breath. The ancient yogis observed and experienced the functions and effects of air movements at a cellular level and formulated certain breathing patterns to control the breath, an otherwise involuntary activity. Scriptures such as Hatha Yoga Pradipika (11.2) state, ‘As the breath moves, so does the mind; When one is steadied, the other too becomes steady.’
In addition to yoga, meditation is another powerful tool to achieve inner peace. It is a form of training for the mind to focus, be present, and aware, allowing thoughts and emotions to flow without judgment. The most common method of meditation is to sit comfortably and observe your thoughts without judgment. Regular practice of meditation reduces stress, improves clarity, focus, and concentration, and increases emotional resilience.
Shri Yogendraji, the founder of The Yoga Institute, has given a unique technique for inner peace, known as Nishpanda Bhava, which is a form of meditation for inner peace. This technique helps create an environment of complete peace and calmness within us by teaching us to avoid indulging in our thoughts and allowing them to pass, thereby avoiding chaos and instilling inner peace. Learning this art of stillness and maintaining it in our thoughts helps us find complete inner peace.
Nispanda Bhava Sequence:
1. Sit on a mat leaning against the wall with feet apart and outstretched. Do not slouch.
2. Keep the hips close to the wall so that the spine remains naturally erect.
3. Rest the hands on the thighs, with palms and fingers loose and facing upwards.
4. Close your eyes and passively observe the passing sounds as they come and fade away. Do not dwell on any sound; let it go as it fades away. Pick up on the next sound in the surrounding atmosphere. If there are no sounds, focus on some light instrumental music without words, as words tend to evoke emotions and reactions.
5. Do not be affected by any outside sounds.
6. Sit in this manner for 5 to 15 minutes.
Limitations/Contraindications: There are no limitations or contraindications for this practice. Everyone can do this technique.
Benefits:
● Elevates us from the mundane to the extraordinary when understood and practiced in its true spirit.
● Excellent for developing ‘Vairagya Bhava.’
● Creates a feeling of ‘body forgetfulness,’ aiding faster body healing.
● Recommended for every type of sickness for the body and mind and otherwise.
In addition to the above points, here are some Do’s and Don’ts to keep in mind and incorporate in our day to day life to maintain our inner calm.
In this way, yoga through its asanas and pranayama teaches us that by controlling our physical body and breath, we can cultivate inner peace. Meditation teaches us to control our thoughts, helping us create peace within. Practicing all three is important, as a combination of these practices ensures we remain undisturbed and maintain inner peace through all of life’s ups and downs.