Dharana, the art of focused concentration

​I was recently reminded, by a wise teacher, that yoga is not just about stretching our hamstrings. Unifying mind, body and breath, yoga is indeed a refined system that extends far beyond yoga postures. It is a way of life that is supported by what is referred to as the 8 limbs of yoga, each step preparing us for the next one, while offering guidance on how to live a meaningful and purposeful life. The 6th limb of yoga, Dharana, refers to focused concentration. ​It teaches us how to slow down the thinking process (our monkey mind!) by concentrating on a single mental object.

Eliminating ​distractions from our thoughts, and simply focusing on one object, or a task at hand, is like anything else; we get better at it the more we practice. Unfortunately, there is no quick fix, but the benefits of practicing focused concentration are tremendous. For my fellow golfers, having the ability to block out any distractions around us, and focus solely on the shot’s intended result is extremely helpful. “The combination of yoga stretches, and focused concentration finally paid off! Today, I had a net score of 60! I took time to imagine each shot and it worked!” I received this note from a client of mine who now notices the correlation between his consistent and regular yoga practice (physical and mental) and his improved results on the golf course.
 
That you golf or not, I am sharing with you a quick guide on how to practice the 6th limb of yoga; focused concentration. The key is to allow the mind to become stable, and to silence our monkey mind, by focusing on a single point. This practice is particularly helpful if you believe that you can’t meditate because the chatter in your mind takes over all the time. Anchoring the eyes on an object of focus is a powerful way of increasing your ability to quiet the mind, and to eventually be able to embrace meditation, the 7th limb of yoga. 
 
Steps:

1. Select your object of focus (for example, it could be a lit candle, a golf ball, or a flower) and place it on a surface in front of you.
2. Sit comfortably, close your eyes, and allow your body to relax, taking a few slow breaths, in stillness.
3. Opening your eyes, focus on the object without blinking or moving your eyes, for about a minute.
4. Then close your eyes and continue to focus on the internal image of the object until you can no longer see it in your “mind’s eye”.
5. Rub your hands together, and gentle press your palms on your eyes. Take a moment to notice the effects of this practice on your overall wellbeing.

 
Note:  Repeat steps 3 and 4 a couple of times before concluding your practice with step no.5.
 
Enjoy!
 
The 8 limbs of yoga
 
·       YAMA - Restraints, moral disciplines or moral vows
·       NIYAMA - Positive duties or observances
·       ASANA – Postures
·       PRANAYAMA - Breathing techniques
·       PRATYAHARA - Sense withdrawal
·       DHARANA - Focused concentration
·       DHYANA - Meditative absorption
·       SAMADHI - Bliss or enlightenment