What is Raja Yoga?
Raja Yoga, meaning "Royal Yoga" or "King of Yogas," is the path of meditation and systematic mental discipline described in the Bhagavad Gita. While Karma Yoga works through action, Bhakti through devotion, and Jnana through knowledge, Raja Yoga works directly with the mind itself—training it through progressive practices from ethical living to the heights of spiritual absorption (samadhi).
In the Bhagavad Gita, Krishna dedicates Chapter 6 to Dhyana Yoga (the Yoga of Meditation), which forms the heart of Raja Yoga. He describes meditation as the method by which a yogi "restrains the activities of the mind" and attains the supreme peace of divine union. This is not suppression but mastery—the mind becomes a purified instrument for spiritual realization.
युञ्जन्नेवं सदात्मानं योगी नियतमानसः।
शान्तिं निर्वाणपरमां मत्संस्थामधिगच्छति॥
"Thus always keeping the mind absorbed in Me, the yogi of subdued mind attains peace, the supreme nirvana, and abides in Me."
Krishna reveals the ultimate goal of Raja Yoga: a mind so purified and concentrated that it naturally rests in divine consciousness. This is not a trance but a state of supreme peace (shanti) and liberation (nirvana) achieved through disciplined practice.
Why "Royal" Yoga?
Raja Yoga is called "royal" because it leads directly to self-mastery—making you the sovereign ruler of your own mind. Most people are unconsciously controlled by their thoughts, emotions, and desires. The raja yogi reverses this, becoming the master rather than the slave of mental processes.
This path is also "royal" in its comprehensiveness. While other paths emphasize one aspect of practice, Raja Yoga includes everything: ethics, physical discipline, breath work, sensory control, concentration, meditation, and ultimate union. It's the complete science of spiritual development.
Key Verses on Raja Yoga
The Bhagavad Gita, especially Chapter 6, contains Krishna's essential teachings on meditation and mental discipline:
शुचौ देशे प्रतिष्ठाप्य स्थिरमासनमात्मनः।
नात्युच्छ्रितं नातिनीचं चैलाजिनकुशोत्तरम्॥
"In a clean place, having established a firm seat for oneself, neither too high nor too low, covered with cloth, deer skin, and kusha grass..."
Krishna begins with the external foundations of meditation: a clean environment and stable, comfortable seat. These practical details aren't arbitrary—they create the physical conditions that support mental stillness.
यथा दीपो निवातस्थो नेङ्गते सोपमा स्मृता।
योगिनो यतचित्तस्य युञ्जतो योगमात्मनः॥
"As a lamp in a windless place does not flicker, so is the simile for the yogi of controlled mind, practicing yoga of the Self."
This beautiful metaphor describes the state achieved through Raja Yoga. Just as a flame becomes steady when protected from wind, the mind becomes unwavering when protected from disturbances of desire and distraction. In this stillness, the Self is realized.
असंशयं महाबाहो मनो दुर्निग्रहं चलम्।
अभ्यासेन तु कौन्तेय वैराग्येण च गृह्यते॥
"Undoubtedly, O mighty-armed one, the mind is restless and very difficult to control. But O son of Kunti, it can be controlled by practice and detachment."
When Arjuna expresses doubt about controlling the restless mind, Krishna acknowledges the difficulty but provides the solution: abhyasa (consistent practice) and vairagya (detachment). These twin pillars support all meditation practice.
यतो यतो निश्चरति मनश्चञ्चलमस्थिरम्।
ततस्ततो नियम्यैतदात्मन्येव वशं नयेत्॥
"Wherever the restless, unsteady mind wanders, one should bring it back and keep it under the control of the Self."
This verse describes the actual practice of meditation. The mind will wander—this is its nature. The practice isn't to prevent wandering but to notice it and gently return attention to the focus. This patient redirecting is the essence of mental training.
प्रशान्तमनसं ह्येनं योगिनं सुखमुत्तमम्।
उपैति शान्तरजसं ब्रह्मभूतमकल्मषम्॥
"The yogi whose mind is peaceful, whose passions are quieted, who is free from sin, and who has become one with Brahman, attains supreme bliss."
Krishna describes the fruit of sustained practice: a mind at peace (prashanta), passions calmed (shanta-rajasam), purified (akalmasha), and established in divine consciousness (brahma-bhutam). This leads to supreme happiness (sukham uttamam).
The Eight Limbs of Raja Yoga (Ashtanga)
Raja Yoga follows a systematic path of eight limbs (ashta = eight, anga = limbs) that progressively prepare the practitioner for higher states of consciousness:
1. Yama (Ethical Restraints)
Five universal ethical principles that create harmony with the external world:
Ahimsa - Non-violence in thought, word, and deed
Satya - Truthfulness and honesty
Asteya - Non-stealing, non-covetousness
Brahmacharya - Conservation of vital energy
Aparigraha - Non-possessiveness, non-attachment
2. Niyama (Observances)
Five personal disciplines that purify the inner life:
Shaucha - Cleanliness of body and mind
Santosha - Contentment in all circumstances
Tapas - Disciplined practice, austerity
Svadhyaya - Self-study and scripture study
Ishvara Pranidhana - Surrender to the Divine
3. Asana (Posture)
Establishing a stable, comfortable physical position for meditation. The body should be steady (sthira) and at ease (sukha). Krishna specifies sitting erect with head, neck, and spine aligned. The goal is to transcend body-consciousness—not to torture the body but to forget it.
4. Pranayama (Breath Control)
Regulating the life force (prana) through breathing techniques. The breath is the bridge between body and mind. When breathing is calm and rhythmic, the mind follows. Basic practices include deep breathing, alternate nostril breathing, and breath retention.
5. Pratyahara (Sense Withdrawal)
Withdrawing attention from external sensory input. This is not suppression but redirection—turning the senses inward instead of outward. Like a tortoise withdrawing its limbs, the practitioner draws the senses away from their objects.
6. Dharana (Concentration)
Fixing the mind on a single object of focus. This could be the breath, a mantra, a divine form, or a point in the body (like the heart or third eye). The mind is actively held in place—this requires effort but develops the capacity for sustained attention.
7. Dhyana (Meditation)
When concentration becomes effortless and continuous, it transforms into meditation. The mind flows toward the object in an unbroken stream, like oil being poured from one vessel to another. There's no sense of trying—just natural absorption.
8. Samadhi (Absorption)
The culmination of yoga—complete absorption where the distinction between meditator, meditation, and object dissolves. Initially temporary experiences, samadhi eventually becomes established as one's natural state. This is liberation while living (jivanmukti).
"Yoga is the stilling of the fluctuations of the mind. Then the seer abides in its own nature."
— Yoga Sutras 1.2-3
Meditation Techniques from the Gita
Krishna provides practical guidance on meditation that remains timeless:
Krishna's Complete Meditation Instructions
- Choose the Right Place: Find a clean, quiet location free from disturbances. Create a dedicated meditation space if possible.
- Establish Your Seat: Sit on a firm surface that's neither too high nor too low. Traditional recommendations include a cushion or mat.
- Align the Body: Hold the body, head, and neck erect in a straight line. Relax the shoulders and hands.
- Settle the Gaze: With eyes half-closed or fully closed, fix the gaze at the tip of the nose or the point between the eyebrows.
- Calm the Mind: Set aside worldly concerns. Approach practice with a serene, fearless mind.
- Control the Senses: Withdraw attention from external sounds and sensations. Turn perception inward.
- Focus Attention: Fix the mind on the chosen object—breath, mantra, or divine form. Begin with gentle effort.
- Return Patiently: When the mind wanders, notice without frustration and gently bring it back.
- Deepen Naturally: As concentration stabilizes, allow it to flow into effortless meditation.
- Rest in Stillness: Experience the peace that arises when mental activity subsides.
Objects of Concentration
Breath Awareness
Focus on the natural rhythm of breathing without controlling it
Mantra Repetition
Mentally repeat Om or another sacred sound continuously
Divine Form
Visualize Krishna or your chosen deity with loving attention
Heart Center
Rest awareness in the spiritual heart (hridaya)
Third Eye
Focus between the eyebrows at the seat of intuition
Pure Awareness
Simply be aware of awareness itself—the witness
Daily Raja Yoga Practice
A structured daily routine supports steady progress in meditation:
Morning Practice (30-60 minutes)
- Preparation (5 minutes): Splash cool water on face, do light stretching to release physical tension.
- Pranayama (10 minutes): Begin with deep breathing, then practice alternate nostril breathing (nadi shodhana) to balance energy channels.
- Concentration (10-20 minutes): Fix attention on your chosen object. When mind wanders, patiently return.
- Meditation (10-20 minutes): Allow concentration to deepen into effortless awareness. Don't try—simply be present.
- Integration (5 minutes): Gradually return to normal awareness. Carry the stillness into your day.
Throughout the Day
- Mindful Transitions: Pause between activities to reconnect with breath and presence.
- Ethical Awareness: Practice yamas and niyamas in interactions—speak truthfully, act kindly.
- Witness Consciousness: Observe thoughts and emotions without being swept away by them.
- Breathing Breaks: Take three conscious breaths whenever you notice tension arising.
- Present Moment: During routine tasks, be fully present rather than mentally elsewhere.
Evening Practice (15-30 minutes)
- Review: Briefly reflect on the day—where did you maintain awareness? Where did you forget?
- Release: Let go of the day's events, concerns, and outcomes.
- Short Meditation: Even 10-15 minutes of evening practice reinforces morning gains.
- Surrender: Offer the day's efforts to the Divine before sleep.
Common Challenges and Solutions
Krishna acknowledges the difficulties of meditation and provides guidance for overcoming them:
Restless Mind
Challenge: Constant mental chatter, inability to focus, thoughts jumping everywhere.
Solution: This is universal—even Arjuna called the mind "as hard to control as the wind." Use the breath as an anchor. Don't fight thoughts; let them pass like clouds. Each time you notice distraction and return, you're strengthening concentration. Practice abhyasa (consistent effort) and vairagya (detachment).
Physical Discomfort
Challenge: Pain in legs, back, or shoulders during sitting meditation.
Solution: Adjust your posture—use cushions, a chair, or lean against a wall if needed. The goal is steady and comfortable (sthira sukha), not pain. Discomfort should decrease over time; persistent pain means your position needs adjustment.
Drowsiness
Challenge: Falling asleep during meditation, mental dullness.
Solution: Ensure adequate sleep. Meditate when alert, not immediately after eating. Sit rather than lie down. Open eyes slightly if drowsy. Practice pranayama before meditation to energize the system.
Lack of Progress
Challenge: Feeling stuck, no noticeable improvement despite practice.
Solution: Progress in meditation is often subtle and gradual. Notice improvements in daily life—are you calmer, less reactive, more present? Measure by peace, not experiences. Consistency matters more than intensity. Trust the process.
Spiritual Dryness
Challenge: Practice becomes mechanical, loss of inspiration.
Solution: Add devotional elements—offer your practice to the Divine. Study inspiring texts. Connect with spiritual community. Vary your technique occasionally. Remember why you started.
Benefits of Practicing Raja Yoga
As meditation practice deepens, transformation occurs on all levels:
Transformative Benefits
- Mental Clarity: Reduced mental chatter, improved focus, clearer thinking
- Emotional Stability: Greater equanimity, reduced reactivity to circumstances
- Stress Reduction: Decreased anxiety, natural relaxation response
- Self-Mastery: Control over thoughts, emotions, and impulses
- Inner Peace: Access to stillness independent of external conditions
- Improved Health: Better sleep, lower blood pressure, enhanced immunity
- Intuitive Wisdom: Access to deeper knowing beyond rational mind
- Spiritual Realization: Direct experience of divine consciousness
Frequently Asked Questions
What is Raja Yoga according to the Bhagavad Gita?
Raja Yoga, meaning "Royal Yoga," is the path of meditation and mental discipline taught by Lord Krishna in the Bhagavad Gita, particularly in Chapter 6 (Dhyana Yoga). It involves systematic training of the mind through ethical living, breath control, sense withdrawal, concentration, and meditation to achieve union with the Divine. Krishna describes a yogi who controls the mind as one who attains supreme peace.
What are the eight limbs of Raja Yoga?
The eight limbs (Ashtanga) are: 1) Yama - ethical restraints (non-violence, truthfulness, non-stealing, celibacy, non-possessiveness); 2) Niyama - observances (cleanliness, contentment, austerity, self-study, surrender); 3) Asana - stable posture; 4) Pranayama - breath control; 5) Pratyahara - sense withdrawal; 6) Dharana - concentration; 7) Dhyana - meditation; 8) Samadhi - absorption. These form a progressive path from external conduct to internal realization.
How do I start practicing Raja Yoga meditation?
Start with these basics: 1) Find a clean, quiet space and sit in a stable, comfortable posture; 2) Begin with 5-10 minutes of breath awareness, watching the natural rhythm of breathing; 3) When thoughts arise, gently return attention to the breath without judgment; 4) Gradually increase duration as concentration develops; 5) Practice at the same time daily, ideally morning and evening. Consistency matters more than duration.
How long does it take to master Raja Yoga?
Mastery varies by individual. Krishna acknowledges the difficulty of controlling the mind but assures it can be achieved through "practice and detachment" (abhyasa and vairagya). Most practitioners notice benefits like improved focus and calm within weeks of regular practice. Deeper states develop over months and years. The journey is gradual—each meditation session brings subtle progress, and consistency is more important than intensity.
What is the difference between concentration and meditation?
Concentration (Dharana) is actively holding the mind on a single object—it requires effort and intentional direction. Meditation (Dhyana) is the natural, effortless flow of awareness that occurs when concentration deepens—the mind becomes absorbed without strain. Concentration is like filling a vessel drop by drop; meditation is when the vessel overflows continuously. Dharana leads to Dhyana through sustained practice.