I n Yogic traditions Dharana means gathering the scattered mind and directing it towards a chosen point. It is the sixth limb of the Ashtanga Yoga after Pratyahara and before Dhyana. Pratyahara withdraws attention from the outer world and Dharana binds the mind to a particular place, object or idea. Patanjali defines it as Desha- Bandhash Chittasya Dharana. The essence of Dharana is Ekagrata or one pointedness. The mind ordinarily keeps on wandering in memories, emotions, bodily sensations, and external stimuli. Dharana trains it to remain with one chosen object. Dharana is not the suppression of thoughts .On the contrary, it is to notice distractions and consciously bring back attention to the chosen object.

 

By the practice of Dharana, attention and mental steadiness become stronger. The object of Dharana may be external or internal, a flame, image, symbol, Mantra, breath, bodily sensations, Chakra or any philosophical idea. In the scheme of Yoga, Asanas prepare the body for steadiness. Pranayamas help regulate breath and Pranic activities. Pratyahara reduces sensory distractions and Dharana then redirects the prepared mind to focus on the chosen object. According to Yogic traditions, Dharana may be practised on different centres- the heart region, navel, space between the eyebrows, and other subtler centres. Trataka is a very effective way to cultivate Dharana. Initially, it is practised with the open eyes and as the practice matures it helps the mind to remain steady. Dharana gradually reduces the frequency of mental interruptions and creates a more stable stream of awareness. In this way the transit from Dharana to Dhyana is smooth and easy. In Dharana attention is reportedly brought back to the chosen object but in Dhyana awareness flows to the object naturally without any efforts. Modern neuroscience recognises that attention is trainable. Trained attention cultivates clarity, stability, insights, and inner harmony.

 

If attention is trained, there is always better emotional regulation. The reactivity of the limbic system reduces. The impulsive behaviour gives way to the responsive approach. The rational mind becomes more active and decision making gets more clarity. It has been found that with the prolonged practice of Dharana memory centres of the brain become stronger. Mental resilience enhances and it becomes easy for the practitioner to control his emotions. In the present age of social media and constant distractions, attention training has become a necessity. Anxiety and stress related psychosomatic disorders are bombarding the masses.The practice of Yogic Dharana holds good hopes for relieving stress and tackling the problems of anxiety. Yoga teaches that we cannot always control the mind, but certainly train it to focus and concentrate in a disciplined manner.

 

After sustained and prolonged practice, attention stabilizes and focus improves. Yoga propounds that Dharana prepares the ground and foundation for deeper meditation and ultimately Samadhi. Nobody can attain a better meditative state without the practice of Dharana. Dharana is an art of how to rest consciousness and utilize it for any task. High performing athletes are given lessons and training in attention management. In this way Dharana is a gateway to attention from distractions and an effective anchor for deeper self awareness.