MEDITATION - OUR JOURNEY BEYOND THE MAT

In the West, we often think of yoga as stretching and bending in yoga pants, otherwise known as asana—the physical postures you’ve seen on mats everywhere. But in traditional Hatha Yoga, asana isn’t the end game. It’s a starting point, a warm-up lap, if you will. The Hatha Yoga Pradipika, an ancient text on the practice, actually describes asana as a way to settle the body and mind, creating “steadiness” and “ease” (1.17). The idea is simple: if you can sit comfortably without twitching or thinking about that itch on your nose, you’re ready for meditation—the real heart of yoga.

Meditation in Hatha Yoga goes far beyond just sitting quietly and hoping for inner peace to drop by. The Pradipikaoutlines a series of increasingly profound meditation practices, each leading the practitioner deeper. At the pinnacle is Samadhi, a rare, profound state where everything else melts away. Let's dive in.

1. Dhyana – Focus, Focus, Focus

The journey begins with Dhyana, or “steady observation.” Here, the goal is to focus on a single point, like staring at a candle or a beautiful view, until everything else slips away. Svātmārāma, the author of the Pradipika, is clear about the benefits: “the mind, filled with passion and ignorance, becomes calm” (Hatha Yoga Pradipika, 4.45). Essentially, Dhyana helps settle the mental chatter, like switching off your brain’s constant news ticker.

Imagine sitting quietly with your mind at peace—a rare luxury these days. With Dhyana, you observe any passing thoughts like clouds drifting by without engaging, like swiping left on distractions. The asana practice helps here, as it lets you sit without fidgeting, so all you’re left with is pure focus.

2. Nada Anusandhana – Tuning into the Inner Sound

Once you’re a steady observer, the next step is Nada Anusandhana, or “inner sound meditation.” Rather than focusing on something you can see, you focus on subtle sounds, the hum of silence within. Svātmārāma tells us that when a yogi becomes absorbed in Nada, “he does not desire the pleasures of the world” (Hatha Yoga Pradipika, 4.101). Translation: you start tuning into this inner sound, and you might find the usual pleasures lose their shine.

Think of this as listening to your own inner soundtrack, like a personal, very mellow concert. As you practice, the sounds grow subtler and lead you inward. And once again, asana proves its worth by keeping you comfortably seated while you tune into this calm, all-encompassing quiet.

3. Laya – Dissolving into the Experience

The third stage, Laya, is where things get serious. Laya means “dissolution,” which is essentially losing any sense of “I” altogether. Svātmārāma describes it as “the dissolution of the mind” (Hatha Yoga Pradipika, 4.39), like “a flame in a place without wind.” It’s the meditative equivalent of being utterly absorbed, like when you’re so into a book that you forget where you are.

This level of meditation takes full commitment. Here, asana is once again invaluable, as a calm, grounded body lets the mind experience this dissolution, merging entirely with the meditative practice. It’s about letting go of the “self” and simply being.

4. Samadhi – The Rare State of Oneness

And now, we reach the elusive Samadhi. This is the grand prize in the meditative journey, where all separation disappears, and you experience absolute oneness with everything. Svātmārāma describes it as “the great void, where all worldly thoughts disappear” (Hatha Yoga Pradipika, 4.5). Few reach it, and those who do, describe it as a kind of freedom that’s beyond description.

Samadhi is rare, even for devoted yogis who spend years in practice. But each stage along the way—Dhyana, Nada Anusandhana, and Laya—prepares you for that potential peak experience. It’s a journey where each step is as transformative as the last, all leading toward this profound sense of union.

Asana: The Unsung Hero

In the Pradipika, asana is far more than a fitness routine. It's a gateway, a foundation for everything that follows. Svātmārāma sees it as essential for building the physical and mental steadiness needed for the deeper work of yoga. While it’s the part we’re most familiar with in the West, it’s only the beginning.

Through asana, you’re not just stretching or toning; you’re preparing for the transformative journey inward. Each meditation practice builds on this foundation, allowing the practitioner to move from focus to profound inner sound, from inner sound to a dissolving sense of self, and ultimately, if one is lucky, to the rare experience of Samadhi. Whether or not you reach that final stage, each level brings its own kind of clarity, peace, and insight into the nature of the self and the mind.