Dharana: The Steadying of Attention

There is something profoundly healing about choosing to place your full attention on just one thing.

In a world that pulls us in countless directions, dharana—the sixth limb of yoga—offers the gift of focus. A soft, steadying of the mind. A return to the present moment with care and devotion.

Translated from Sanskrit, dharana means concentration or single-pointed awareness. But to me, it’s less about forcing attention and more about gently gathering the scattered pieces of ourselves and bringing them back to center.

The Beauty of Gentle Focus

Dharana doesn’t require silence or stillness, though those can help. It simply asks us to be with something fully.

When I practice dharana, I often choose something simple, something I can return to again and again:

• The rise and fall of my breath.
• A flickering candle flame.
• A word or mantra whispered slowly.
• The sensation of my hands resting in my lap.

Distraction comes, of course. That’s part of being human. But dharana invites us not to judge the wandering, only to notice and begin again—with kindness.

How I Practice Dharana

As someone who lives with physical pain and deep healing, dharana has become a refuge. It helps quiet the mental chatter, soften the nervous system, and invite a felt sense of peace.

Here are some of the simple ways I invite dharana into my daily life:

• Mantra Meditation – Repeating a word like peace, soham, or I am with each breath.
• Focused Candle Gazing (Trataka) – Gently gazing at a candle for a few minutes, then closing the eyes and observing the after-image.
• Breath Awareness – Simply staying with the inhale and exhale, letting each breath guide you back.
• Mindful Movement – Moving slowly and intentionally, noticing every shift, stretch, or sensation.

Even tasks like kneading bread, watering plants, or sipping tea can become dharana when done with full awareness.

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The Healing Power of Attention

Dharana reminds me that I don’t have to fix everything. I don’t have to do more. I can simply be with what is here—and that is enough.

It’s a soft practice, not a rigid one. A gentle anchoring in a moment of presence. A kind of inner sanctuary you can visit anytime, anywhere.

In a world that glorifies multitasking, choosing one thing becomes sacred.

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