Dharana

Amarantos Dharana Concentration Practice

Dharana [धारणा] is the 6/8 rungs of Yoga.  So after having learned and practiced the Cycles of Breathe Awareness Meditation, 

Yoga Sutra

व्याधिस्त्यानसंशयप्रमादालस्याविरतिभ्रान्तिदर्शनालब्धभूमिकत्वानवस्थितत्वानि चित्तविक्षेपास्तेऽन्तरायाः॥1.30॥

The Nine obstacles naturally encountered on the path [To bliss] are:-

  1. Sickness
  2. Dullness
  3. Doubt
  4. Negligence
  5. Laziness
  6. Sensuality
  7. False Perception
  8. Failing To Progress 
  9. Discontinuing  

दुःखदौर्मनस्याङ्गमेजयत्वश्वासप्रश्वासा विक्षेपसहभुवः॥1.31॥

The four consequences due to these obstacles are:-

  1. Pain
  2. Sadness 
  3. Disease
  4. Irregular Breathing

तत्प्रतिषेधार्थमेकतत्त्वाभ्यासः॥1.32॥

To prevent or deal with these nine obstacles and their four consequences, practice (Abhyasa) Concentration.

देशबन्धश्चित्तस्य धारणा॥ 3.1 ॥

Dharana (loosely translated as concentration) is the process of holding or fixing the attention of mind onto one object.

Your mind is like a puppy train it lovingly but assertively

Don’t worry about doing the below practice perfectly as this could at times take several years of relentless practice. 

So train your mind as gently as you’d a puppy.

The important part is to keep bringing your attention back…

Important Pointers before you start:

  • Do it sitting on a chair or mat spread on the floor but never on a bed.
  • Keep your spine erect or take the support of the wall or chair. 
  • Wear comfortable clean clothing which can promote diaphragmatic breathing. 
  • Always do it right after waking up from your sleep or nap. 
  • There is no holding of your breath in any part of this practice. 

 

धारणा अभ्यासः

Practicing Concentration 

  1. Inhale (Puraka): Start by breathing in and pushing your stomach out.
  2. Full (Kumbhaka): Observe the lungs having filled up. 
  3. Exhaling (Rechaka): Exhale naturally, and you could try to make it last as long as you can without feeling uncomfortable.
  4. Empty (Shoonyaka): When you’ve exhaled completely, gently start counting from “1.”
  5. Repeat steps 1 to 4, and increment the number at the end of each cycle.
  6. Continue counting as long as you can, without loosing the count, but relaxing, becoming more and more aware of your inner self as you let go!

If you lose count or get distracted by something or your own thoughts, just bring your attention back and start from “1.”

Your milage is how far you can go on… 

For how many counts can you be in sync with the below animation? 

 

Amarantos Dharana Abhayasa Tool For Practicing Concentration

IMPORTANT NOTE: Do not fall asleep, remain alert but relaxed throughout out this practice. 

Enjoy! Celebrate as you have received a practice of a lifetime which will pave way for unimaginable treasures!

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