From Dharana (Concentration) into Dhyana (Meditation) • Yoga Basics

Meditation is an incredibly powerful tool that can be difficult and frustrating to learn. The first time you start practicing, you will discover how easy it is to get distracted by all the other thoughts and emotions that are swirling around in your head. You will also discover how much practice and determination you learn to meditate, especially to practice it regularly and consistently in your daily life. The key to effective meditation is an ancient yoga technique called Dharana – the sustained practice of focused concentration. Learning and practicing this mental skill can make your meditation easier, more effective, and less distressing.

The journey into silence

As many who have tried meditation probably know, the path to stillness takes a lot of patience. The scriptures of yoga describe a process of meditation that appears to be fairly linear on paper. For example, Patanjali's eight limbs of yoga outline a step-by-step guide to attaining enlightenment in an almost as simple way.

But how many times have you sat down to meditate only to watch a mind full of quick thoughts move in all directions? If this happened on your pillow, you are in the majority. Let us first realize that even the master yogis were human. Remember – the real reason the Eight Limbs and other guidelines were created was to have handrails to hold when the winds of change knock us over.

Patanjali consciously decoupled concentration and focus from meditation practice. He realized that without a certain amount of sustained attention, one cannot meditate – this must first be established. Practicing one point focus for a period of time naturally leads to the seventh limb, dhyana or meditation.

What is dharana?

Dharana means concentration or single focus in Sanskrit. “Dha” means “hold, carry or receive” and “ana” means “other or something else”. It is the sixth link in the eightfold path of Ashtanga Yoga as described in the Yoga Sutras. It is the first step in attaining a state of meditation.

Dharana is the sustained practice of focused concentration on a single object. This focus is usually the breath, but it can also be the repetition of a mantra, the visualization of a deity, or the contemplation of a deep truth. It is not so important which object we focus on; the purpose is to calm the mind with that total concentration.

Dharana vs. Dhyana

The difference between dharana and dhyana can be a bit confusing. Dharana is the active focus and concentration on one point. Dhyana is a state of mind in which focus is maintained or absorbed in the focus point. Dharana is like focusing the lens of a camera on a moving object, and Dhyana is when the object remains still and the camera's focus is fixed on the object.

Are you ready to practice

Classical yoga texts tell us that the last three limbs of Patanjali – Dharana (deep concentration), Dhyana (awareness of existence), and Samadhi (oneness or enlightenment) – must be practiced once we have a basic understanding of the enlightenment powers of yoga. According to B.K.S. In Iyengar’s Light on Yoga we are ready to practice dharana as soon as "the body has been softened through asanas, when the mind has been refined by the fire of pranayama, and when the senses have been brought under control through pratyahara".

The other levels of the Eightfold Path also provide a strong foundation for practice. The Yamas and Niyamas are the ethical and moral standards that support a yogic lifestyle. Having a comfortable sitting position that doesn't require too much force to stay in is essential. A slow deep calming yoga breath will also help calm and calm the mind.

Four types of focus

There are four levels of concentration that use different levels of objects, from the most physical to the most subtle, to increase concentration. The more subtle the object, the more difficult it becomes to focus and focus the mind on the particular object. These are viewed as progressive levels to challenge and deepen your ability to concentrate.

1. Vitarka (dense) concentration focuses on a solid or tangible object. This includes objects such as the breath, the senses, visualizations, mantras or thoughts.
2. Vichara (subtle) concentration focuses on energy (prana, chakras, vayus), aspects of the mind and spiritual and philosophical qualities.
3. Ananda (pleasure) concentration focuses on the joy and bliss found in deep meditation states.
4. Asmita (individuality) concentration focuses on the detached sense of self that is the witness of all of your experiences.

Dharana in practice

In Dharana, the goal of the practice is to build the ability to regain your focus when the mind wanders from the object of your focus. An essential aspect of this practice is to be aware of when your attention strays to other thoughts.

So what does it mean to practice dharana? Rolf Sovik, author of Moving Inward: The Journey to Meditation, says that we can think of Dhyana as "proper meditation" and that our experience of Dhyana is made possible through continued dharana practice. If we think of dharana – our obligation to focus the mind on a breath, mantra, or sensation – as perceiving every drop of water that drips from a faucet, then dhyana is a stream of water droplets flowing without pause . In other words, once we train the mind to keep bringing its focus back to the present moment, eventually there is no pause between those moments and we experience pure present awareness or meditation.

An example of how yogis use dharana to enter dhyana is mala beads or mantra meditation. As you meditate, close your eyes and touch each pearl. Repeat a mantra to yourself with each touch or return your attention to your breath. First you need to re-tighten your consciousness with each bead; Between each touch, you will observe the brain's habitual desire to chase another thought, memory, emotion, or idea. But with continued practice, the duration of dharana will be two pearls, then three, and then a full mala until you are seated in a steady stream of pure awareness. When you use a mantra, it begins to flow effortlessly, without straining the mind, and you will experience a level of awareness that is different from the influence of any thought. Here, say yogis, we begin to learn and discover our true nature.

Benefits of dharana

Many people who practice dharana believe that it helps them improve their memory and clear their minds from worries and negative thoughts. It can help you improve your yoga practice by drawing more attention and focus on the breath and the direction of the yoga asanas. Ultimately, as you learn to focus in the middle of everyday life, you will become more productive, relaxed, and able to deal with stress more effectively.