The form of yoga dedicated to meditation and mental discipline is known as Raja Yoga. Often translated as the “Royal Path,” this system is distinct from the physical postures (asanas) commonly associated with modern yoga practice. Raja Yoga is a comprehensive method for achieving psychological clarity through systematic control of the mind.
The Definitive Answer Raja Yoga
Raja Yoga is concerned with the inner journey, focusing on cultivating mental mastery rather than physical flexibility. This school of thought finds its definitive structure in the Yoga Sutras of Patanjali, a foundational text for classical yoga philosophy. The core objective of this “royal” discipline is summarized by the Sanskrit phrase, citta vritti nirodhah.
This phrase translates to “the stilling of the fluctuations of the mind,” which Patanjali asserts is the very definition of yoga. The mind (citta) is seen as constantly agitated by thought-waves (vritti), which obscure true perception. Raja Yoga provides the methodology necessary to quiet this internal turbulence, allowing the practitioner to perceive reality clearly. This contrasts sharply with the more external, body-focused practices of Hatha Yoga, which is often considered a preparatory step.
The Eight-Fold Path to Clarity
The practical framework for Raja Yoga is the Ashtanga, or eight-limbed, path, providing a sequential process for mental refinement. The first four limbs—Yamas (ethical restraints), Niyamas (observances), Asana (posture), and Pranayama (breath control)—are considered external preparations. These steps create the necessary physical and moral stability for the mind to turn inward. The practice of sustained sitting posture (asana) and regulation of the breath (pranayama) stabilize the nervous system before attempting deep concentration.
The true work of the yoga of meditation begins with the fifth limb, Pratyahara, which means the “withdrawal of the senses.” This is not about physically blocking out external stimuli, but consciously detaching the mind from the senses’ pull toward outside objects. The practitioner learns to observe sensory input without reacting to it, reversing the flow of awareness from outward to inward. This conscious disengagement conserves mental energy, which is then redirected for the next stage of practice.
Pratyahara leads directly into Dharana, the sixth limb, defined as single-pointed concentration. This involves consciously binding the mind to one object, location, or idea, such as a mantra, the breath, or a visual point. The mind is trained to hold its attention unwaveringly, reducing mental chatter and preparing the ground for genuine meditation. Dharana is the sustained, active effort of concentration.
When this single-pointed concentration becomes effortless and prolonged, it transitions into the seventh limb, Dhyana, the state of sustained, unbroken meditation. Dhyana is characterized by a continuous flow of awareness toward the object, described as the smooth, uninterrupted pouring of oil. In this state, the meditator remains fully aware, but the mind is quieted, transcending the need for active concentration. This sustained mental absorption is the core practice referred to by the “yoga of meditation.”
Meditation’s Impact on Mental Health
The consistent practice of Dhyana, or deep meditation, has measurable, positive effects on the brain and the body’s stress response system. Meditation induces neuroplasticity—the brain’s ability to reorganize itself by forming new neural connections. This rewiring leads to observable changes in brain structure, particularly in areas governing emotion and cognition.
The practice helps to regulate the body’s primary stress response by lowering levels of the hormone cortisol. Meditation also affects the amygdala, the brain region associated with the “fight or flight” response, fear, and anxiety. Studies have shown that regular practice can lead to a measurable decrease in the size and reactivity of the amygdala.
Simultaneously, meditation increases activity and gray matter density in the prefrontal cortex. This area is responsible for executive functions, including attention, planning, impulse control, and emotional regulation. By strengthening this control center, meditation improves the ability to respond thoughtfully to stress rather than reacting impulsively. The practice also increases cortical thickness in the hippocampus, a region linked to learning and memory that is highly vulnerable to stress-related damage.