1. Follow a Royal Path
The Sanskrit word "yoga" translates into "yoke" or "union" and refers to the joining of an individual to the greater spiritual whole. The yoga philosophy states it is necessary to first quiet the fluctuations of the mind through yoga practices in order to achieve this unity. In the West, yoga usually means the practice of postures and breath work to foster physical conditioning, but that is only one of several yogas. "Raja" means royal, and Raja Yoga is sometimes called the Royal Path, the yoga of meditation. It is called Raja or royal because you practice governing the fluctuations of the mind as a king governs a kingdom.
2. Clear Your Mind
Raja Yoga meditation is a seated meditation practice. Sit on the floor with your back straight in a comfortable position and close your eyes. Focus your inner attention on one point. This could be an image, idea or word, but it should be something simple and beautiful. When your attention wanders, gently bring it back to the focal point. When other thoughts or daydreams creep in, let them go and bring your focus back to the one point. The objective is to remove mental clutter so that the mind is clear and calm.
3. Practice the Progressive Levels of Yoga
Quieting the mind for meditation is no simple task. Raja Yoga incorporates the progressive levels known as the Eight Limbs of Yoga to help a person achieve enlightenment. The first is Yama, or ethical living in regard to other people and the world around us. Second is Niyama, or proper care of us, our bodies and our minds. Asana, the third limb, comprises the physical practices and postures that dominate Western yoga instruction. The fourth limb, Pranayama, describes the breathing practices that promote the healthy flow of energy in the body. These first four levels remove external and physical barriers to spiritual progress.
4. Take It to a Higher Level
When the yogi's life circumstances and physical condition are no longer distractions, he is ready for the next four limbs of yoga. Prathyahara, the fifth limb, means withdrawal of the senses and refers to a turning inward and letting go of outside distractions. This is followed by Dharana, or one-pointed concentration. Next is Dhyana, where the yogi at last achieves a state of meditation. The eighth limb, Samadhi, is a state of bliss.
5. Meditate Away Stress
Even if you are not seeking union with a higher consciousness, Raja Yoga meditation and the Eight Limbs of Yoga confer considerable benefits. Living mindfully with regard to how we treat ourselves and others goes a long way toward reducing interpersonal stressors and improving our own health. Meditation is a beneficial tool for stress management. It helps one deal with the physical effects of stress.
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