Motivation

In a world full of distractions and hectic activities, it is often a challenge to find inner peace and concentration. Dharana, a practice from Raja Yoga, offers you the opportunity to focus your mind and establish a deeper connection with your inner self. This step-by-step guide covers the basics of this technique and shows you how to apply it in your daily life to achieve more clarity and calm.

Background

Dharana is the sixth step in the yoga system of Patanjali, known as the eight limbs of yoga. This practice aims to develop a stable and undivided focus on an object, image, or thought. It is the starting point for diving into deeper meditation practice, as it trains the mind to be uninterrupted and not succumb to the flood of thoughts.

Step-by-Step Guide

1. Find a quiet place Sit in a quiet place where you will not be disturbed. Make sure the environment is pleasant and you feel comfortable, as this is the first step to a successful practice. A quiet space, perhaps with some natural light or gentle colors, can help create a relaxed atmosphere.
2. Choose a comfortable sitting position Sit in a comfortable position, such as cross-legged or on a chair, with your feet flat on the floor. Keep your spine upright and relaxed to ensure the flow of energy in the body is not blocked. Your hands can rest comfortably on your knees or in your lap.
3. Conscious breathing Gently close your eyes and take deep breaths in through your nose and out through your mouth. Notice how your lungs fill with air on the inhale and empty on the exhale. Repeat this five to ten times to relax your body and prepare your mind for the upcoming practice.
4. Focus on your breath After taking a few deep breaths, focus your attention on your breath. Feel the cool air flowing in through your nostrils on the inhale and the warmth escaping on the exhale. Let go of all other thoughts and concentrate only on this connection to your breath.
5. Choose an object of concentration Decide on an object to focus on. This could be a financial goal, an image in your mind, a mantra, or even a candlelight in front of you. It’s important that this object demands your full attention and captivates you, so you are not easily distracted.
6. Visualize the chosen object Begin to visualize the chosen object in your mind. If it’s an image, imagine how it looks, what colors it has, and what emotions it evokes in you. Take time to bring the details to life while continuing to breathe calmly and evenly.
7. Observe your thoughts It is normal for thoughts to arise as you try to maintain your focus. When these thoughts come, acknowledge them without judgment, and gently redirect your attention back to the object you selected. Practice makes perfect, and it takes patience to train the mind.
8. Maintain concentration Try to stay focused on your chosen object for a specific period, such as five to ten minutes. Set a timer if it’s helpful to know when time is up. Persistence is key in this phase; even if you get distracted, bring your attention back to your object.
9. End the practice gently When the time is up, gently open your eyes and take a deep breath. Take a short break to feel the effects of your practice. Reflect on how you felt during this time.
10. Conduct a small reflection Take a moment to reflect on the experience. What have you learned? Were there challenges you had to overcome? If necessary, write down your thoughts in a journal to monitor and document your progress.
11. Integrate the practice into your daily life Try to incorporate Dharana regularly into your daily routine – daily or multiple times a week. You will quickly notice the benefits, such as improved concentration, more serenity, and a strong sense of connection with your inner self. Also, experiment with different objects and techniques to find what works best for you.
12. Explore other meditative techniques Once you are familiar with Dharana, you can also integrate other meditative practices into your routine. Practices like Dharana often lead to deeper meditation and ultimately to a state of pure mindfulness. Stay open to new experiences and deepen your practice to gain an even greater awareness.

Final Reflection

Dharana is more than just a technique; it is a journey to your inner self. With patience and regular practice, you can make remarkable progress in your concentration and mindfulness. The discipline you develop in this practice will also reflect in other areas of your life, leading to an overall more fulfilling and harmonious life.