Dharana: Beginning Focus

Sutra 3:1"Dharana is the binding of the mind to one place, object or idea."

- The Yoga Sutras of Patanjali

Dharana is the sixth limb of Ashtanga Yoga and the first of the three inner limbs collectively known as samyama. Dharana is derived from the Sanskrit root "dhr", meaning to hold or concentrate. Concentration is the beginning of meditation; meditation is the culmination of concentration. Dharana involves focusing the mind on a single point, object, or idea, thereby quieting the mental chatter and distractions. The object of concentration can vary depending on one's inclination. It could be a physical object (like a candle flame or a yantra), a specific part of the body (such as the breath or a chakra), a mantra (a sacred word or sound), or an abstract concept like metta (loving kindness).

Here are some specific practices of dharana:

Concentration on Breath: This is one of the most common practices where attention is focused on the breath as it moves in and out of the body. This can be done by observing the natural rhythm of the breath or by consciously regulating it.

Tratak Meditation: Tratak involves gazing at a single point, often a candle flame or a dot, without blinking. This helps in developing concentration and steadying the mind.

Mantra Meditation: This involves the repetition of a mantra, a sacred word or phrase, either silently or aloud. The practitioner focuses their attention on the sound and meaning of the mantra, gradually leading to a state of single-pointed concentration.

Visualization: Practitioners may focus their mind on visualizing a particular image or scene, often guided by a teacher or a script. This could involve visualizing a deity, a serene landscape, or a symbol representing higher consciousness.

Dharana is often integrated into various forms of yoga, meditation, and mindfulness practices. Many yoga classes incorporate elements of dharana by guiding students to focus their attention on the breath, sensations in the body, or specific alignment cues during asana practice. Additionally, mindfulness meditation techniques borrowed from Buddhist traditions often emphasize focused attention and can be seen as contemporary interpretations of dharana.

This focused attention eventually leads to the next limb, dhyana, where the concentration becomes continuous. One can imagine that dharana is like water dripping, and dhyana is like a continuous stream of honey flowing. This is the beginning of training your mind to truly meditate.