“Meditation is a way for nourishing and blossoming the divinity within you.” – Amit Ray
Weekly Focus: Dharana (focused concentration) + Dhyana (meditation)
Dharana and Dhyana are the sixth and seventh limbs in the 8-Limb Path of the Yoga Sutras. Together, these practices build us into the act of meditation, helping to bring clarity of mind and thoughts.
Dharana in Sanskrit means concentration or single focus. “Dha” means “holding, carrying, or maintaining”, and “ana” means “other, or something else.” It is the sixth limb in the eight-limbed path as described in the Yoga Sutras. It is the initial step in attaining a state of meditation. Dharana is sustained focus on an object, typically the breath, though this can also be the repetition of a mantra, gazing or visualizing or contemplation of a deep truth. This focus helps to quiet the mind and bring clarity to our thoughts.
Dhyana is a Sanskrit word meaning “meditation.” It is derived from the root words, dhi, meaning “receptacle” or “the mind”; and yana, meaning “moving” or “going.” An alternate root word, dhyai, means “to think of.” It is the seventh limb of the Yoga Sutras. This practice brings a sense of becoming one with the object of focus, so that you are only aware of your Self and the object. The mind is not empty, but wholly focused on the “object” at play, be it the breath, the mantra, the visualization, or the deep truth.
Meditation is a helpful tool that can be useful in managing stress, anxiety, challenging situations, exhaustion, and so much more. This week is a reminder that the tools of Yoga can be brought into our daily life so that living each day becomes more easeful. Meditation is valid whether it is 1 minute or 20, so when and how will you fit in a meditation this week?
Here are three ways to practice dharana and dhyana:
- 2 Minutes of Breathing — set a timer for 2 minutes. Begin by focusing on your inhales and exhales, simply noticing your breath. Then, bring a comfortable count to your breath. Finding a rhythm that works for you, you can breathe in for a count of four, and breathe out for a count of four, or maybe five. Stay focused on your breath, a steady count in and out. After your two minutes is up, observe how you feel, and give yourself time to acclimate to a natural breath again.
- Candle Gazing Meditation — set a time for 5 minutes. Light a candle in a dimly lit room, with little distraction. Be sure that you are comfortable in your seat, maybe leaning agianst a wall or sitting in a chair. Set the candle in front of you and gaze into the flame. Focus on the movment and flicker of the flame so much that you get lost in the flame. Anytime you feel pulled away, move your eyes back to the flame of the candle. After your time is up, sit back, and notice the state of your mind.
- Guided Meditation — there are many great apps in the world for guided meditations, including channels on youtube, all designed to help guide you through dharana and into dhyana. We like InsightTimer, it’s free, and there is a wide variety of styles to choose from. It can take time to figure out what style of meditation you like, so try out a few. When guided, you might challenge yourself to hold space for 10 or even 20 minutes of meditation. Having a guide can make it easier to stick with it.
Passive Pose of the Week: Ardha Padmasana (Half Lotus)
Half lotus is a traditional meditation pose, though it may not be comfortable for all practitioners for extended lengths of time. Luckily, there are plenty of prop modifications and alternatives we can use to find a sustainable seat for meditation.
- Begin sitting on the floor with the legs wide and straight out in front of you.
- Bend the right knee and pull the foot in towards the pelvis, letting it move towards the inner left thigh. The legs will be in a checkmark shape.
- Bend the left knee in, and using your hands to help, guide the left foot in to the crease of your right hip. The foot and legt will be sitting on top of the right leg.
- You may stay upright or fold forward over the legs. Hold for 7 – 10 breaths.
- Slowly come out of this position, using the hands to help you unravel the legs slowly. Find your second side.
A lot of factors might make this position uncomfortable to sit it. Tight hips, lack of ankle or knee mobility, or even just being used to sitting upright on the floor, can all contribute to discomfort in the pose. No matter how you feel in this pose, adding a blanket underneath of your seat is an excellent addition for all. Sit on the edge of your folded blanket to offer a tilt in your pelvis, this will help your hips open up. If you cannot bring the foot into the crease of the legs, for whatever reason, try placing it on a block in front of the lower leg, as seen in the image above. This reduces the flexion in the knee and ankle. Finally, if you do plan on using this posture for meditation, sitting agianst a wall is an amazing support. The wall will allow your back to be supported and help reduce fatigue. If we are uncomfortable in our bodies, we can be quite distracted while we meditate. So be kind to yourself and utilize your props.
Active Pose of the Week: Eka Pada Utkatasana (Standing Figure Four Pose)
Utkata translates as “fierce” or “difficult.” This “fierce” and “difficult” posture requires a sense of focus and concentration to keep the body awake and active in the posture and to keep from toppling over!
- Begin in a standing Mountain pose (tadasana).
- Set your drishti or gaze to a non-moving point in front of you. Focus your eyes on that space.
- Shift your weight into your right foot and begin come onto the toes of your left foot.
- Slowly lift the left leg up so that the knee bends to about 90 degrees. Reset your focus.
- Bring your left ankle to cross the right knee. As you do, sit your hips back, like you are sitting in a chair. Allow the right knee to bend.
- Arms can press together lightly at heart center or reach up over head, pending your preferece.
- Hold for 3 – 5 breaths and switch sides.
In the spirit of focus, take your time and move slowly through your balance this week. Slow and steady is the name of the game. When you set your gaze, try looking lower to the ground, it will aid the balance. Each time you move into a new position, pause, and reset your gaze and focus. Be patient, and notice how it feels.
Join us in class this week to practice dharana and dhyana. See the full schedule HERE.
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