Ending multi-tasking

Dharana / Deep Concentration is the binding of the mind to one place, object or idea ~ Yoga Sutras 3.1

In this blog, we'll explore the importance of Dharana and how it can enhance the quality of our lives.

Brief Yoga History: Yoga Sutras + 8 Limbs of Yoga

The true meaning of Yoga is the union of body, mind, soul, and spirit to reduce suffering.

According to the practice, we often suffer because of not knowing our true Self and the illusion of separation of our individual consciousness from Universal Consciousness.

So taking a step back... where does Dharana come from? 

Dharana is the 6th Limb of Yoga, within the 8 Limbs of Yoga, which are 30+ concepts that come from the Yoga Sutras. If you'd like to dive deeper into the other Limbs, I have written the additional blogs below so far:

1st Limb of Yoga - The Yamas

1. Ahimsa/ NonViolence
2. Satya/ Truthfulness
3. Asteya/ NonStealing
4. Brahmacharya/ NonExcess
5. Aparigraha/ NonAttachment
   
   

2nd Limb of Yoga - The Niyamas

1. Saucha / Purification
2. Santosha / Contentment
3. Tapas / Discipline
4. Svadhyaya / Self Study
5. Ishvara Prandihana / Surrender

3rd Limb of Yoga - Asana

4th Limb of Yoga - Pranayama

5th Limb of Yoga - Pratyahara

6th Limb of Yoga - Dharana

7th Limb of Yoga - Dhyana

8th Limb of Yoga - Samadhi

The Yoga Sutras contain 196 verses, which discuss the aim of yoga and how you strive for freedom, liberation and self-realization - the 8th Limb of Yoga, also called Samadhi.

The Yoga Sutras were transcribed by a man (and most likely many of his colleagues and students) named Patanjali, presumably from India, living somewhere between the 2nd century BCE and the 5th century CE, and act as a practical guide to assist you on your journey of remembering the ultimate union.

According to the Sutras, beginning the pursuit of self-realization is the most significant step in life – as they make us aware of our pitfalls and how to overcome them.

The mind is a muscle we can train, and we strengthen it by noticing when we are not present - thinking about the past or future - and bringing it back with the breath. 

You can start to integrate this practice into your life by... when you eat, just eat, and avoid browsing the Internet at the same time. When you go out for a walk, just walk sometimes, and avoid talking to someone on the phone.

Dharana essentially becomes the end of multi-tasking, being, and thinking. 

I was reminded of Dharana in class one day when the music stopped playing. Once I realized it wasn’t coming back on, I let it go and settled into the sound of my voice.

I was then able to tune in more to the present moment, the practice, my students breathing, the alignment cues, and the overall energy in the room.

It was magic.

And almost every student told me after class how much they enjoyed it, as it allowed them to focus and concentrate more.

My entire 300hr advanced teacher training was without music, so I was again brought back to those moments in Bali, with only sounds of nature and the breath, and I started to realize how much I actually enjoyed silence as a way to embody Dharana more in my life now.  

I love music, but even instrumental background music while I work, drive, or do other tasks, can sometimes cause me to feel flustered or overwhelmed. 

We don't realize how much overload our sensory organs are on until we start practicing the 5th Limb of Yoga - Pratyahara - and activating and deactivating the 5 senses to help us withdraw distractions.

I want to hear my breath, stay aware of what's serving and what's not, and I often need silence for that. 

It's also beneficial to understand that Dharana is an essential step in learning how to meditate and practicing all 8 Limbs of Yoga.

 We first deepen our relationship with the external world with the 1st Limb, then we deepen our relationship with ourselves with the 2nd Limb, then comes the 3rd  and 4th Limbs, poses and breathing, to calm the fluctuations of energy in the body, then we withdraw distractions with the 5th Limb, and arrive at the 6th Limb of intense focus on one thing.

Once we start to consistently practice all these steps, intense focus on nothing becomes available to us, and then we have entered into the 7th Limb - Dhyana, a passive form of meditation where zero senses are engaged and only stillness and silence exist.

This is an advanced form of meditation, so don't begin your meditation journey here.

Start with more active forms... where 1 or more of the 5 senses is engaged. Examples of this are through object or candle gazing, sound healing, or Pratyahara and Dharana.

Examples of how to practice Dharana

Any time the mind wanders from one of the examples below, take a deep inhale and exhale and start over. 

• Focus on your breath
• Focus on 1 of the 5 senses - some examples are: eye gazing, listen to sound healing, smell aromatherapy, let candy melt in your mouth, dance
• Focus on a person
• Focus on a feeling you want to embody
• Focus on a physical activity you love
• Focus on a concept 
• Focus on a place you love
• Focus on a thing/ material object 

Benefits of Practicing Dharana

• Feel more calm, content, and peaceful
• Be more efficient and productive
• Remain stable, balanced, and centered
• Feel happier and more carefree 
• Reduce stress, worry, and fear
• Reduce pain and tension in the body
• Become more present, self-aware and conscious 
• Prep for passive / deeper forms of meditation - where zero senses are engaged

Mantras for Dharana

Conclusion

Would you like to start embodying these amazing concepts to enhance your life and the lives around you?

Check out my 8 Limbs Yoga Tribe!

This is where you get access to weekly virtual classes, videos, discounts on in-person classes, events and retreats, community and support.