We will discuss the history or origin of yoga and meditation, evolution of these practices and their physical, mental, and spiritual benefits.
We will also address their impact on brain structure and functioning, common questions and misconceptions.
Most people think that yoga and meditation are the same thing. Though they have deep connections, yoga differs from other meditation practices.
Differences Between Yoga and Meditation
Yoga
Yoga is a physical, mental, and spiritual practice that originated in India more than 5,000 years ago.
It is a holistic approach to health and well-being that involves physical postures, breath control, and meditation. It is one of the oldest forms of exercise.
Yoga literally means “Union” or “to Merge”. It is more than a set of exercises or a physical posture. It is a science to determine the nature of ‘who you are and what you want to be’. - Sadhguru
Across the glove, it has been a common activity in many gyms and fitness centers.
People normally do yoga aiming for tranquility in both mind and soul. Some often do yoga for flexibility or for holistic benefits.
Not only your body be flexible, Yoga also flexible your mind, emotions and above all your consciousness.
Once upon a time yoga was a way of life but now people do yoga just to spend their holiday or time.
Meditation
Meditation is a technique for tracking the mind and achieving a relaxed and focused state.
It tightens the mind, kills all the negative thoughts, often by focusing on a particular object, or activity.
These days, meditation has become extremely popular like yoga.
Most of the people do meditation for their healthier and holistic lifestyle whereas some do for their own wellbeing.
As more and more people seek a healthier, more holistic lifestyle, many are doing so for their own overall well-being.
The Mind is everything. What you think you become. - Buddha
Meditation is a form of training or practice which frees you from any kind of discomfort and worries and finally achieves a level of fulfillment and happiness.
With no changing yourself, you become more aware and develop a greater sense of thinking. Study has shown that those who meditate have a greater sense of understanding power.
It is a practice which has several benefits for our mind, emotions, body and spirituality.
Firstly it calms down the nerves and secondly, it releases stress.
Benefits of Yoga and Meditation
If it doesn't have any benefits it wouldn't be popular for thousands of years.
In the United State or any other countries, health issues like depression, anxiety, chronic stress, asthma or heart disease are rapidly growing. They are considered as serious health conditions.
Yoga and Meditation have been rapidly popular for the benefit of psychological and physical health issues.
Though yoga and meditation are considered as stress reduction practices but power of yoga and meditation has played a vital role in reducing all suffering.
Yoga and meditation have numerous physical, mental, and spiritual benefits. Here we have listed few of the benefits:
Physical Benefits
Practices of yoga and meditation can decrease carpal tunnel syndrome, lower back pain, chronic pain and headaches etc. It also reduces insomnia and lower blood pressure.
Other physical benefits of yoga and meditation are as follows:
- Improved flexibility and strength.
- Relieves body pains and tension.
- Maintain a balance metabolism.
- Weight reduction.
- Improve respiration, energy and vitality.
Mental Benefits
Mental benefit is another feature of yoga and meditation.
It helps a person to manage stress.
When you do yoga and meditation, your brain cells develop a new connection. You will have changes in brain structure and functioning also. As a result, you improve learning and memory power.
Other mental benefits includes:
- Reduces stress and anxiety
- Improves cognitive function
- Increases emotional stability
- Sharpen concentration
- Create mental clarity and calmness.
Spiritual Benefits
Spiritual practice of yoga helps you to look within and self reflect whereas spiritual meditation makes you realize the eternal truth of past and future.
Spiritual benefits includes:
- Enhances self-awareness.
- Enhances the sense of connection with the divine.
- Promotes a sense of purpose and meaning.
- Mental focus and clarity.
- Open your third eye.
Science of Yoga and Meditation
Yoga and meditation both have a strong impact on the structure and function of our brain.
They activate the relaxation power and kill stress hormones, which can boost mood and immunity.
Yoga helps people to reduce chronic pain or depression with the improved level of BDNF.
Though yoga was done from ancient times, it was studied scientifically from the 19th century.
In the early 20th-century, pioneers Yogendra and Kuvalayananda both started to study yoga, systematically opening an institute.
They find that Yoga helps to maintain bone strength, joint stability and joint mobility.
Research on meditation profoundly shows that it affects the functioning or structure of the brain.
Study was made on people who were engaged in mindfulness-based practices, to see measurable differences in the brains with various methods.
And it was found that many types of meditation increase memory, consciousness, and mental quickness.
Also it was found that meditation helps to fight against age-related memory loss and improve the memory of dementia patients.
Origins of Yoga and Meditation
I) History of Yoga
Yoga has a rich and complex history that originated over 5,000 years ago in northern India.
At that time it was started as a spiritual practice, and the first written records of yoga can be found in the Rig Veda, a Hindu scripture in Sanskrit language.
According to the research, the great Sage Maharshi Patanjali, through his Yoga Sutra, systematized and codified the practices of Yoga, its meaning and its related.
As the time passes, yoga evolved into a physical practice, and numerous schools have emerged.
II) Evolution of Meditation
It is believed that Meditation originated several thousand years ago in india.
In the ancient vedic texts, it is described that this practice originated in ancient vedic times used in Ayurveda (science of life) for the purpose of natural health care.
Meditation has been practiced for thousands of years as a spiritual discipline in the eastern tradition.
Likewise, In the West, meditation was popularized as a secular practice for stress reduction and relaxation in the 20th century.
Types of Yoga and Meditation
Yoga and meditation come in plenty of different forms or styles to suit a variety of skill levels and needs and each with its own unique benefits and challenges.
Each style can be different from the others, depending on the teacher you will find different variations.
Common types of Yoga
1)Hatha Yoga
Hatha yoga is a gentle practice that focuses on physical postures and breath control.
Hatha yoga classes are best for beginners. If you are new to yoga, hatha yoga is best to practice.
2)Ashtanga Yoga
Ashtanga yoga is a more intense practice that combines physical postures, breath control, and meditation. So, this yoga is not for the beginners.
To practice this you need an experienced teacher and perfect guidelines.
This style starts with five sun salutations.
3)Vinyasa yoga
Vinyasa yoga is considered as an athletic yoga style.
In this style, movements are required with the coordination of your breath in order to flow from one pose to another one.
It is a dynamic practice which combines physical postures and breath control in a flowing sequence.
This style can be different depending on the teacher.
4)Kundalini Yoga
Kundalini yoga is a spiritual practice. It involves physical postures, breath control, and meditation with the aim of releasing the energy at the base of the spine.
This style is all about releasing the kundalini energy of the lower spine.
This yoga will really work your core, breath exercises and invigorating posture. Kundalini yoga is pretty intense and can involve chanting, and meditation.
5)Iyengar Yoga
Iyengar yoga was founded by B.K.S. Iyengar. This yoga focuses on positioning as well as detailed and precise movements.
Controlling the breath, you have to perform a variety of posture. You must sit for a long time in the same posture.
Though it is tough, you will get relaxed after an iyengar yoga.
People with injuries but who need to work methodically and slowly are encouraged to do this yoga.
Common types of meditation
1)Loving-Kindness Meditation
Loving-kindness meditation is a practice that strengthens feelings of positive emotions, such as love, kindness and compassion, towards oneself and others.
This meditation mainly focuses on opening the mind to receive love from others and also sending well wishes to loved ones, or all the living beings.
Loving- kindness meditation can be useful for those holding feelings of anger or resentment to spread kindness and compassion.
2)Mindfulness Meditation
Mindfulness meditation is a practice focused on the present moment and observing one's thoughts without any judgment.
This practice originated from buddhism and it is one of the most researched forms of meditation especially in the west.
You mainly see only your thoughts and how they pass through your mind. You simply observe any bodily sensation, thoughts or feelings in this meditation.
This meditation can be good for those who don't have an instructor because you can easily practice alone.
3)Focused meditation
Using any of the five senses you can do this meditation.
You can focus and pay attention to something internal or external, like you can breathe in or out.
You can also do this meditation by counting mala beads, counting your breaths, listening to a gong,staring at a candle flame etc.
Though this style may look simple in theory but in reality it can be difficult to hold their focus for a long time, for the beginners.
Those people who want to sharpen their focus and attention, this practice can be ideal.
4)Mantra Meditation
Mantra meditation is a practice to focus the mind that involves repeating a word or phrase. It is mostly popular in Hindu and Buddhist traditions.
To clear the mind this type of meditation is very helpful.
It is done repeating the same sound. One of the most common words is “om”.
5)Chakra Meditation
Chakra meditation is a practice that involves focusing on the energy centers of the body. It aims to balance and align the energy of the body.
Chakra meditation is made up of relaxation techniques.
Chakras refer to the centers of energy. It also refers to the spiritual power in the body.
It is assumed as seven chakras in our body which are located in different parts.
Influence on Yoga and Meditation In Eastern And Western Culture
Yoga and meditation have a lot of influence in Eastern and Western cultures.
Eastern culture emphasizes meditation, spirituality and mindfulness, whereas Western culture emphasizes stress reduction and physical fitness.
As a result, yoga and meditation have evolved into a hybrid practice that incorporates elements of both cultures.
For the easterners, they don't need any seperate time to practice yoga or meditation . They practice any time from sunrise to sunset.
But for westerners, yoga or meditation is often viewed as another task to fit into a busy day which means they practice only on their day off.
Brain Structure and Function Impacted by Yoga and Meditation
When people do yoga and meditation, their brain cells get developed with new connections, and changes occur in brain structure as well as functioning .
As a result people find improved cognitive skills, such as learning, attention, awareness, thoughts and memory.
It increases activity in the prefrontal cortex, which is associated with cognitive function and emotional regulation.
Role of Hormones in Relaxation, Mood Regulation, and Immunity
Regular exercise of yoga not only helps you to relax but also lower your stress and anxiety levels including, gamma-aminobutyric acid , serotonin, dopamine, oxytocin, and endorphins.
And meditation helps to decrease anxiety levels by increasing GABA levels.
Some of the roles are as follows;
- Reduces cortisol, the stress hormone
- Increases serotonin, the mood-boosting hormone
- Boosts the immune system
Importance of Inner Peace and Harmony
Inner peace and harmony are very essential for living a fulfilled and meaningful life.
They help us to manage stress and anxiety, improve our mental and physical health, deepen our relationships, and enhance our overall well-being.
Yoga has a perfect balanced harmony between mind, body and spirit. It helps to achieve betterness.
You will remain happy if your mind and body works perfectly. Your brain starts functioning in a better way if you are happy.
Meditation always teaches you to flow with your own emotions without panicking and without any judgment, instead learn to face them and accept them.
If you accept them, you will increase the level of your thinking which leads you to a better position of understanding about yourself and life.
So yoga and meditation are powerful tools for achieving inner peace and harmony.
Benefits of Yoga and Meditation for Pregnant Women
Yes, yoga and meditation can be beneficial for pregnant women. But it is necessary somehow to modify the practice in your situation.
To reduce stress and anxiety, improve sleep and prepare for safe childbirth, pregnant women can benefit from practicing yoga and meditation.
Most of the studies have shown that women regularly doing yoga and meditation have a happy and healthy pregnancy.
Some of the benefits of yoga and meditation during pregnancy are as follows:
- Yoga strengthens the pelvic floor and abdominal muscles. It makes easy delivery with fewer complications.
- It also reduces the stress and anxiety that may arise during childbirth.
- Greatly enhance the mental and physical development of the fetus.
- Reduce pregnancy symptoms, including fatigue, mood changes and depression.
- Lower heart rate and blood pressure.
- Deep connection with baby.
Benefits of Yoga and Meditation for Children
According to the research, yoga and meditation can help children develop self-awareness, physical fitness and emotions.
They can improve focus on their studies, build good memory power and self-esteem.
Regular practice of yoga and meditation helps to have good academic performance, reduce anxiety and stress and also will have good classroom behavior.
Some of the benefits of yoga and meditation includes:
- Promotes flexibility and a healthy body.
- Provides confidence building.
- Improves sleep and mental clarity.
- Enhances children's concentration and memory.
- Improves focus and attention.
Yoga and Meditation for Seniors
Yoga and meditation can help seniors maintain flexibility and strength. It also helps seniors to balance, and reduce the risk of falls.
In old age, Stiff joints and muscles are common problems. So yoga helps to increase flexibility and range of motion in the body.
The more seniors have movements, the more they loosen and strengthen muscles. With the help of yoga they can Improve respiration also. If you are thinking, How to make my parents happy, join your parents to the yoga or meditation classes. They will have good health plus busy and happy too.
Practice of meditation can reduce the physical symptoms of stress and chronic pain. They can also improve their mental health.
Conclusion
Yoga and meditation have numerous physical, mental, and spiritual benefits.
It can be practiced by people of all age groups or disabilities. With the help of yoga and meditation we can cultivate inner peace and harmony.
We can improve our overall well-being and lead more fulfilled and meaningful lives.
Frequently Asked Questions (FAQs)
1)What is the Difference Between Yoga and Meditation?
To achieve physical and mental health benefits, Yoga is a form of exercise which is done with specific body postures. Whereas meditation is done to have concentration and calm the mind without any moment.
2)What Should I do First-Yoga or Meditation?
Normally, yoga is done before meditation. It is done to release energy and prepare the body for restful meditation. After yoga, it allows you to relax and stretch your muscles.
3)Is Yoga a Religion?
No, Yoga is not a religion. But it has strong connections to the Hindu and Buddhist traditions because both Hindu and Buddhists chant the sacred mantra “OM” during their meditation. The sound of om refers to the harmony in the universe.
4)Can People with Disabilities Practice Yoga?
Yes, Yoga can be adopted either for individuals or for disabilities through both the physical postures and breath-work according to the needs of the people. Every practice can be modified according to the situation of the student. Yoga can be done sitting on the chair or wheelchair.
5)How Long Should I Meditate Daily?
As you know it is not an exact science. You can start with a few minutes a day and work your way up to longer periods. But you must aim for at least 10 minutes a day to see benefits from meditation. Every person will have different experiences so if 10 minutes doesn't work for you, you can make your meditation period longer.
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