Hello Beloved,
We've been on a light break since our last installment on our journey through the 8 limbs of Yoga, and our exploration of the text of the Yoga Sutras of Patanjali. Last time, we discussed Pratyahara, and the withdrawal of the senses inward as a way of preparing the mind for the last leaps towards the goal of our practice: awakening ourselves to our true essence nature. These last three steps, as we mentioned before, are often grouped together and referred to as the practice of Sanyama. They are Dharana, Dhyana, and Samadhi. Today we discuss Dharana: single pointed concentration.
Patanjali states in Yoga Sutra || 3.1||
deśabandhaścittasya dhāraṇā
If we break this up into its pieces:
deśa: A single point or general object
bandhaś: Fixing, binding or directing (the mind or eyes, etc)
cittasya: The fluctuations of the mind
dhāraṇā: Steady abstraction of the mind: Concentration
This sutra can be understood as: "Dharana is the fixation of the mind on a single point or object" or, "Concentrating the fluctuations of the mind on a singular object, is the process of Dharana"
Taking into account the previous 5 aids in the preparation of our spirit, temperament, body, breath, and mind, with Dharana we begin to actively DO something in a focused and directed manner. This singular, pointed focus can be likened to a stream of oil being poured from a cup or container. When the oil is first poured it may be wild, and unsteady. If the flow is too little, it becomes shaky and dribbles; if the flow is too much, it pours out uncontrollably. However, when the flow is concentrated at the right, even frequency, one can observe a solid thread, or cord that is seemingly unmoving.
This is just like our mental energy, and the focus of our energy. The practice of Dharana is the pursuit of the solid, unmoving stream of oil, in the context of our mind and focus. This unwavering focus and flow state paves the way for deeper understanding, and sets the stage for the next two Aids/Limbs Dhyana and Samadhi.
Bringing Things Into Practice
Now, this practice is often harder than it sounds, and can be quite difficult to pick up. When we first start, it can be a major achievement to simply maintain focus for a few minutes, let alone a half hour or more of meditation. In contrast to Pratyahara, where the goal is to still and empty the mind of fluctuations and withdraw from the senses, Dharana is the filling and focusing of the mind with one thing, sense, or object. It is akin to mindfulness, but more focused and resolute.
We can bring this into practice by Building off of the previous limbs.
Practice Asana with Pranayama
Move through a physical practice, followed by some breathwork to still the body and prime the mind. Ever wonder how much easier it can be to find stillness in savasana after a thorough practice? The body gives way to allow the mind to settle.
Engage in Pratyahara
During savasana, withdraw from outside thoughts and sensations.
Find a comfortable seat, and bring a single object or idea into focus. This can be gazing at the flame of a candle, or thinking of the object of an apple.
Take your Time, and Keep Trying
Let things build up as you go. Maybe it's just for a minute, maybe it builds to 5 minutes, but focus on the subject of the meditation, while utilizing Pratyahara to close off the path to other thoughts.
As you move through this practice over the next few weeks, keep a journal of your progress so you can observe how your practice grows. Next time we meet, we will move onto the next level of this focus and concentration: Dhyana. It is our pleasure here at HOME Yoga to guide you through this study of the 8 limbs and the texts, and we Cherish your time and dedication to your practice here at the studio. We look forward to seeing your smiling faces in class!
With love and gratitude,
Adriane and the Home Yoga Team