Dharana- Concentration (Sixth Limb of Yoga)

Today we focus on the 6th limb of yoga, Dharana. Dharana is concentration on a single thing at a time. One translation is “the binding of the mind to one place, object or idea." The purpose of focusing in on one place, object or idea is to keep the mind from straying to snatches of thought or outside distraction. We do this by purposefully centering our mind on this place, object or idea we have chosen. 

In today’s world, it is so easy to get pulled away from the moment with distractions. We lose track of the beauty within nature and around us. We tend to not listen fully to the people in our lives. We are forgetful and have difficulty concentrating on one thing for a period of time. Dharana helps us to take notice of the distractions and work towards building our concentration, which helps us with Dhyana, or meditation, which is the 7th limb of yoga. 

There are many different ways to practice Dharana. Here are a couple ideas to get you started: 

1. Mantras- Use a mantra to help bring your focus within. A mantra can be a word, series of words, or a prayer that we repeat to aid in concentration. Below you will find some examples of Sanskrit mantras that may serve you. 

• Om
•  Translation: The sound of the universe. It's the first, original vibration, representing the birth, death and re-birth process.

• Om Shanti 
• Translation: Peace for all of human kind, peace for all living and non-living things, peace for the universe, peace for all things within the cosmic manifestation.

• Lokah Samastah Sukhino Bhavantu 
• Translation: May all beings everywhere be happy and free, and may the thoughts, words, and actions of my own life contribute in some way to that happiness and to that freedom for all.

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2. The use of an object of your choice (candle, picture, religious symbol, etc.)

•  Place the object in front of you and sit in an easy seated pose (cross legged), lotus or half lotus. Place your object on something to elevate it and bring it just slightly lower than your eyes (this helps to avoid straining of the neck). Start with a deep cleansing breath and then begin to concentrate on the object. I suggest beginning with shorter periods of time, maybe 5 minutes, and working your way to longer periods of concentration with practice.

3. Try a body concentration meditation 

•  Lay down on your back and get yourself comfortable. Try placing a pillow under your legs if your back feels tight. Begin at the crown and work your way down. Bringing your concentration to one body part at a time. Crown, forehead, eyes, nose, cheeks, jaw, mouth, chin and continuing on all the way to the tips of the toes. Allow yourself time to concentrate on each body part before going on to the next. I suggest at least 3 long deep inhales and exhales at each area of concentration. Once you make it to the toes, bring your concentration to the whole body.

Don’t forget that concentration takes practice. Do not let your ego tell you that you can’t do this. It takes time, practice, and commitment to move the mind in the right direction. By practicing Dharana, you are taking a step toward clearing the excessive mind chatter and silencing the mind of all those thoughts that do not serve you. You are taking a step toward a life with less distraction, which will help you to live in the present moment. 

Om Shanti, 


Betsy and Jesse