How to Practice Dharna

Dharana, which means "concentration" or "single-pointed focus," is an important aspect of yogic practice. It is the practice of directing and sustaining your attention on a chosen object or point of focus. Here are some guidelines to help you practice Dharana properly:

1. Choose a suitable object of focus: Select an object that is conducive to concentration. It can be an external object such as a candle flame, a picture, or a symbol, or an internal object such as a mantra, a visualization, or a specific part of the body. The object should be something that captures your attention and helps you stay focused.

2. Create a conducive environment: Find a quiet and peaceful space where you can practice without disturbances. Remove any distractions or items that may take away your attention. It can be helpful to create a clean and uncluttered space that supports your practice.

3. Assume a comfortable posture: Sit in a comfortable and stable posture that allows you to remain alert and relaxed. You can sit cross-legged on the floor or use a chair if that is more comfortable for you. Keep your spine upright and aligned to promote physical and mental stability.

4. Relax and center yourself: Take a few deep breaths to relax your body and calm your mind. Close your eyes or lower your gaze to minimize external distractions. Allow any tension or restlessness to dissolve as you settle into the present moment.

5. Direct your attention to the object of focus: Bring your attention to the chosen object of focus. Gently and steadily direct your attention to the object, anchoring your mind on it. Be fully present with the object, observing it with clarity and attentiveness.

6. Sustain your focus: As you concentrate on the chosen object, thoughts, distractions, and sensations may arise. Whenever you notice your mind wandering or getting distracted, gently bring your attention back to the object without judgment or frustration. Cultivate patience and persistence in maintaining your focus.

7. Practice without strain: While concentration requires effort, it is important to practice with a relaxed and non-straining attitude. Avoid forcing or straining the mind to concentrate. Instead, allow the focus to come naturally and effortlessly. Cultivate a sense of calm and ease within your practice.

8. Start with shorter durations and gradually increase: Begin with shorter periods of Dharana, such as a few minutes, and gradually increase the duration as you develop more stability and focus. Consistency and regular practice are more important than the duration of each session.

Remember that Dharana is a stepping stone to deeper states of meditation and spiritual growth. With consistent practice, the ability to concentrate and focus improves, leading to a more profound experience of meditation. It is beneficial to seek guidance from an experienced teacher or participate in meditation classes to receive personalized instructions and support in refining your Dharana practice.