Controlling the vagaries of one’s mind and concentrating it on a particular subject has been a lifelong ambition for many a cultured human being. The ancient teacher of Yoga, Patanjali (200 BCE), has provided extensive material and guidance on this subject in his incomparable work, the Yoga sutras.
Out of the eight standard steps he recommends, dharana is
the sixth. It involves the fixing of attention on a definite locus. This locus
could be internal, such as the lotus of the heart, where one imagines a red,
twelve-petalled lotus in the region of the heart for purposes of meditation.
Alternatively, it could be the light in the brain, visualized as a brilliant
light in the crown of the head. Other internal focal points include the tip of
the nose or the tongue. External objects like the moon or the image of a god
can also serve as focal points for dharana.
It is natural for the fickle mind to get distracted and run
away from this object of concentration. However, the mind is to be repeatedly
brought back through strenuous efforts until it develops into dhyana or
continuous flow (of the mind) towards the object.
Steps to Practice Dharana
- Preparation: Begin with a comfortable seated posture, ensuring the spine is straight and the body is relaxed. This physical stability aids in mental focus.
- Breath Awareness: Start with focusing on the breath to calm the mind and settle into a meditative state. Deep, slow breathing helps to reduce distractions.
- Choosing the Object of Focus: Select an object for concentration. This can be an internal image, like a lotus in the heart, or an external one, like a candle flame. Consistency in choosing the object can enhance the practice.
- Visualization and Focus: Visualize the chosen object clearly and fix your attention on it. If it’s an internal focus, create a vivid mental image. For an external object, maintain a steady gaze.
- Managing Distractions: As the mind wanders, gently but firmly bring it back to the object of concentration. This process of redirecting attention is at the core of dharana.
- Extended Practice: Initially, the practice sessions might be short due to the mind’s tendency to wander. Gradually increase the duration as your ability to concentrate improves.
Benefits of Dharana
- Enhanced Focus: Regular practice of dharana improves one’s ability to concentrate on tasks in daily life, leading to increased productivity and efficiency.
- Mental Clarity: With sustained focus, mental clarity and the ability to discern become sharper, aiding in better decision-making.
- Emotional Stability: By training the mind to focus, one can gain better control over emotions, reducing stress and anxiety.
- Spiritual Growth: Dharana is a step towards deeper meditation practices like dhyana and ultimately, samadhi, fostering spiritual growth and self-realization.
Challenges and Overcoming Them
- Restlessness: The mind’s inherent restlessness can be a significant challenge. Regular practice and patience are crucial. Techniques like breath control (pranayama) can also help calm the mind.
- Physical Discomfort: Physical discomfort can distract the mind. Ensuring a comfortable seated position and possibly using supports like cushions can mitigate this issue.
- Impatience: Expecting quick results can lead to frustration. Understanding that dharana is a gradual process helps in maintaining patience and persistence.
Dharana, as elucidated by Patanjali, is a profound practice that involves fixing the mind on a single point of focus. It is a crucial step in the path of yoga that bridges the gap between physical practices and deeper meditative states. Through regular practice and perseverance, one can cultivate a steady mind, leading to immense mental and spiritual benefits.