Journalism of Courage
Yoga is more than just twisting your body into complex shapes -- at its heart, it’s a path to inner peace. But in today's fitness-driven world, the true essence of yoga often gets reduced to stretching and strength.
Ahead of International Yoga Day, spiritual leader Gurudev Sri Sri Ravi Shankar reminds us that yoga’s physical postures are only one part of the story. “Many people think it’s just physical fitness and stretching. But yoga is never complete without meditation. So if you do proper yoga and add meditation to it, you've got it,” he said in an interview with India Today. (Source: Freepik)
He also explained why meditation isn’t about controlling or emptying the mind, but about gently easing into awareness. “Meditation is not an exercise to focus or control your mind. Most people think meditation is concentration, and so they try to control the mind. But concentration is a byproduct of meditation,” he clarified. (Source: Freepik)
Why is it important to pair meditation with physical yoga practice?
Sadhna, pranic healer and meditation teacher at Herenow Official, tells indianexpress.com, “Pairing meditation with physical yoga enhances the overall benefits of both. From a medical perspective, physical yoga prepares the body, by improving flexibility, circulation, and reducing physical restlessness, which in turn makes it easier to settle into meditation. On the other hand, meditation helps consolidate the mental and emotional benefits of yoga, such as reducing stress, calming the nervous system, and improving focus.”
(Source: Freepik)
She adds that while each practice offers benefits on its own, combining the two leads to a more integrated mind-body effect. If one is done without the other, the benefits may still be meaningful, but potentially less holistic. “For example, yoga without meditation may improve physical health but may not fully address chronic stress or anxiety. Conversely, trying to meditate without a settled body can make it harder to remain still or focused, especially for beginners.” (Source: Freepik)
Why breath is considered a bridge between the mind and body in meditation
Breath is one of the few bodily functions that is both involuntary and voluntary. This makes it a unique tool for influencing both the physiological state of the body and the mental state of the mind. Sadhna mentions, “Scientifically, slow, deep breathing has been shown to activate the parasympathetic nervous system, which helps reduce heart rate, lower blood pressure, and signal the body to relax.” (Source: Freepik)
At the same time, observing the breath during meditation anchors attention in the present moment, helping calm racing thoughts. In this way, the breath truly becomes a "bridge", it reflects how we are feeling internally, and by working with it consciously, we can gently steer both our body and mind toward a more balanced state. (Source: Freepik)
How can one realistically begin meditation without feeling overwhelmed?
Sadhna assures, “Meditation is not about having a perfectly still mind, it’s about observing the mind without judgement.”
A realistic way to begin is to start small. “Even two to five minutes of sitting quietly, focusing on the breath, can be effective. Movement-based practices like walking meditation or body scans can also be helpful for those who find sitting difficult,” she notes. (Source: Freepik)
It’s also helpful to think of meditation as a gentle practice rather than a performance. Guided meditations, soft background music, or breath-based techniques like alternate nostril breathing (Nadi Shodhana) can make the process more approachable. Over time, consistency, not duration, is what helps the mind gradually become more still (Source: Freepik)
