Samyama Meditation Technique: Ultimate Guide

Samyama meditation changed the way I relate to awareness—not because it’s mystical or complex, but because it met me at a point of tension I couldn’t name. When I first encountered it through Ashtanga yoga, I wasn’t just looking for stillness or focus. I was looking for a way to stop dividing myself between effort and letting go. Samyama was the way, although it took me a lot of practice and some lessons learned before I got it right.

Today, many people come to me to learn this technique, so let’s explore what it’s all about.

What Is Samyama Meditation

Samyama is a binding. It’s the seamless weaving of concentration (Dharana), meditation (Dhyana), and absorption (Samadhi) into a single stream. It leads to a state of deep understanding, which Patanjali called “prajna”. This state, however, is subtle and close to dissociation if you do it wrong, which is why proper practice, often with a teacher, is necessary. 

Traditionally, Samyama comes after Pratyahara—the turning inward of the senses. Pratyahara clears the noise so attention can settle. I find that once that happens, meditation becomes less effortful, and Samyama can begin to unfold on its own.

Many experts consider samyama meditation to be the single most important part of yoga. Indeed, in Adi yoga and Raja yoga, Samyama is practised continually because it contains the three upper limbs of Raja Yoga.

While this is a subtle technique that is better learnt through in-person tuition, I will attempt to provide accurate instruction for you. 

How To Do Samyama Meditation

Please note that this technique is subtle and it is difficult to interpret precisely from a guided video. Contact me if you need help.

I have created this guide based on Alan Little’s “The Yoga Sutras of Patanjali.”

Before you begin, make sure you have good posture. You should sit with a straight but relaxed spine. Close your eyes. Tuck your chin down just a tiny bit to lengthen your neck. And you can use a mudra if you like. Or place your hands on your lap. You should feel grounded and stable. I know from teaching that many people ignore posture but it is important.

1: In the first stage of Samyama we meditate on one object. This is similar to Dharana.

I’m going to use an example of meditating on a candle flame. So set a candle about a metre in front of you. We can also use the breath but I prefer to do it with my eyes open. Either way, focus your mind on the meditation object as usual.

When we experience thoughts or feelings we just let them float by. Don’t dwell on them or fight them. We want to let them temporarily exist without affecting us.

2: Next, sustain Dharana uninterrupted.

We are working our way towards Samadhi (absorption), towards that deeply relaxed hut focused state. To get there, we must sustain our focus on the meditation object. So simply continue to meditate on your object.

3: Next, we achieve oneness with the meditation object. At this point, we lose self-awareness. This is Samadhi.

Eventually, we will reach a point of Samadhi. We will achieve oneness with the object. I find that at this point I lose touch with “me” and almost become the object of meditation. However, we can’t force this oneness. By definition, it must be effortless. We get there through sustained training in Dharana.

4: We now practise Dharana, Dhyana, and Samadhi together.

That is, we concentrate, achieve oneness, and become absorbed in the meditation object. This is Samyama.

When we achieve Samyama the mind is melded to the object we are meditating on. We lose our delusional sense of self and the only thing that exists is the meditation object. 

5: Once we achieve Samyama we will unlock insight.

Because we are now one with the meditation object, we will receive insight from it. You will find that you experience the true nature of the object you are meditating on. When you experience this, it is a truly deep state of meditation.

But it does take an understanding of the nuances of meditation to get there. If you’d like personalized guidance, I’m here to help. With a one-on-one meditation session, I can help you deepen your practice.

Benefits of Samyama meditation

There really aren’t too many direct benefits of Samyama stated in the Sutras. Indeed, Patanjali simply tells us to try it out and find its usefulness. Although, interestingly, there are mentions of the ability to change your size and even to levitate… I’m not sure about that.

Patanjali states that if we master Samyama meditation we will overcome any “cognitive obscuration” (Klesha). The Yoga Sutras also state that the yogin will acquire powers and successes (siddhi) through Samyama meditation.   

But there’s no research.

Sadly, there really isn’t any research into the effects of Samyama. Certainly, we do know that Samyama meditation has most of the same benefits as Dharana and Dhyana because it involves both those techniques.

Therefore,  it is likely that Samyama activates the parasympathetic nervous system and reduces the activity of the sympathetic nervous system. Therefore, it is relaxing. Indeed, many of my students are surprised by how relaxed they feel after we do it together.

It is probable that Samyama reduces negative thoughts and negative beliefs because we completely lose our sense of self. Most negative thoughts and beliefs are based around our idea of ourselves as an individual. Therefore, it is likely that when we overcome that sense of self, we shake off that negativity. Obviously that is a temporary affect and for longer psychological change we must practice daily, making consistency imperative.

Many of my clients have stated how relaxed they feel in the body after samyama too, suggesting it could have physical health benefits.

We can probably agree with Patanjali on the “insight” too. When you achieve Samyama you do indeed see the true reality of the meditation object. And as such, you do gain insight into its true nature. 

Final Thoughts

Samyama is the one practice that silences the part of me always trying to prove something. When I hit that depth—total absorption—I’m not performing anymore. I’m just there. No identity to defend. No self to escape.

That’s why I keep coming back to it. But again, you do need to grasp the nuances of the practice before you reach samyama.

If you’re drawn to that kind of stillness—where the self drops away—I’d love to sit with you. This is where my practice got real. If you’re ready, let’s go there together. In a private session I will introduce you to Samyama so you can experience the deep state that it leads to.

Paul Harrison

Paul Harrison is a meditation teacher with 25 years of experience and a deep passion for helping others. Known for his empathy and authentic approach, he’s dedicated to guiding individuals and teams toward mindfulness, clarity, and well-being.