Power of Yoga and Meditation
From the moment we, high schoolers, wake up until the time we wind down to bed, we’re busy. There are classes, club meetings, homework to complete, and the pressure to stand out in extracurriculars—often resulting in stress, overcommitment, and burnout. Social media and peer pressure add to the mental load.
It’s fair to say that flourishing in today’s competitive society requires emotional strength, focus, discipline and time management. So, as a 15 or 17 year old, how do you learn to stay focused, and overcome stress and anxiety? How do you learn to live in harmony?
Hinduism offers us ‘tools’—teachings and principles—that help us work on ourselves and transform our weaknesses into resilience through self-reflection and self-effort, by observing and controlling how we think and act. These tools teach us how to manage our emotions and face stressful situations with wisdom and determination.
Yoga is one such Hindu tool that helps us connect with our soul nature and higher self, bringing calmness and clarity of thought. Through yogic practices, we learn to understand and control our minds, rather than allowing negative thoughts to control us.
However, these days, the deeper meaning of yoga is often overlooked. When people mention yoga, it often seems like they're just referring to physical postures (asanas). While these postures are a part of yoga, they are not the whole of it.
Yoga means “union.” In Hinduism, yoga is the union of our individual self with inner strength—the Self-God. Yoga’s Forgotten Foundation explains that Sage Patanjali described yoga in the Yoga Sutras (circa 200 BCE) as a method of meditation consisting of eight limbs. Hence, it is also known as Ashtanga (eightfold) Yoga. These eight limbs, or stages, guide personal and spiritual growth.
The first and second stages are Yamas and Niyamas—ethical restraints and observances. These help us control the instinctive mind, develop strong character, and cultivate the ability to act with care. Together, they guide us in improving our behavior, managing the ego, and becoming more tolerant and forgiving. (Read the full blog on Yamas and Niyamas here.)
The third limb is Asana, meaning posture, widely practiced as a regimen called Hatha Yoga. These postures bring calmness to the senses and help balance the mind and body, promoting health and tranquility. What is Hinduism? offers a detailed article on Hatha Yoga, outlining poses and their benefits. (Read the article here.) It also explores the science behind how releasing physical tension through hatha yoga naturally eases mental and emotional stress.
Anyone can perform these poses to gain health benefits. But to truly live a virtuous life—to live in our soul nature, in peace and happiness, and overcome confusion or any sense of frustration—we must wholeheartedly follow each stage of yoga. Only when we closely apply and practice each step with sincerity, we prepare ourselves to evolve to the next level and fully experience the profound benefits that yoga brings.
Today, asanas have become the most visible and commonly practiced forms of yoga. Most yoga classes don’t even talk about yamas or niyamas or any other stage of yoga. In Patanjali’s Yoga Sutras, only three out of approximately two hundred sutras (teachings) directly address asanas, while the vast majority focus on the philosophy and outcomes of mental stillness, especially through meditation.
The fourth stage is Pranayama, which means breath control. Through specific breathing techniques, we learn to quiet the mind, limiting the thoughts. This practice brings clarity, relaxing the mind and body. It prepares one for meditation.
The remaining four stages of yoga, as explained in Yoga’s Forgotten Foundation, are also meditation-focused:
The fifth stage is Pratyahara—withdrawal of the senses, detaching awareness from sensory inputs and emotional distractions.
The sixth is Dharana— concentration, focusing the mind on a single object or thought without wandering.
The seventh limb is Dhyana—focused awareness, meditation, going deep within.
The final stage is Samadhi—oneness with divinity, the Self-God.
Practicing these stages of yoga—steps to meditation—regularly, even for just 20 minutes a day, helps refine our character and uplift our consciousness. It trains the mind to stay still and focused, silencing negative thoughts and emotions, and leading us away from the external noise of fear and doubt. Meditation is a dynamic process. Those who meditate tend to think more clearly and intuitively. It brings discipline and mindfulness, helping us reflect positivity and face challenges with resilience. It teaches us the power of stillness.
Starting at the age of three, I was taught to look within myself with my eyes closed. I was encouraged to sit quietly in a state of introspection for a number of minutes equal to my age—a practice I’ve deepened over time by incorporating proper steps to prepare for meditation. Learn and practice the ‘Basic Steps to Go Into Meditation’ as outlined in Merging with Siva.
Meditation and the broader practices of yoga feed our soul, brighten our intellect, and stabilize our emotions. They provide peace and calmness, strengthen willpower and determination. Yoga is not just exercise, it is a doorway to personal growth, offering us the opportunity to transform our nature and elevate our consciousness. Gradually, we begin to overcome anxiety, fear, and anger—refining our character along the way. We learn to cope with challenges, and we become more resilient, vibrant, and confident within ourselves.
