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Dharana

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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.

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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Pratyahara

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Pratyahara: Turning Inward with Tenderness

There’s a quiet moment in practice—a soft pause—when we begin to draw inward. The world continues on around us, but something shifts. We are no longer reaching out. We are returning home.

This is pratyahara.

Often described as the withdrawal of the senses, pratyahara is less about escaping the world and more about creating space to listen—to yourself, to your breath, to the silence that speaks beneath the surface.

The Art of Gentle Withdrawal

In a culture that celebrates constant input, pratyahara invites the opposite: stillness. It’s the conscious choice to soften your gaze, to lower the volume, to turn your attention inward—not with resistance, but with reverence.

For me, pratyahara often shows up in the smallest ways:

  • Pausing before I respond.
  • Stepping away from screens.
  • Resting my eyes in meditation or supported savasana.
  • Noticing the wind on my skin or the rhythm of my own heartbeat.

It’s not about ignoring the senses. It’s about shifting where we place our attention.

How I Practice Pratyahara

Like all the limbs of yoga, pratyahara is a living, breathing practice. Some days it’s more formal; other days it’s a quiet decision in the middle of daily life. Here’s how I gently invite it into my own rhythms:

  • Guided Relaxation or Yoga Nidra – A sacred practice of conscious rest and internal awareness.
  • Soft Eye Gaze or Eye Pillow – Letting the eyes rest to encourage inward reflection.
  • Intentional Silence – Even just 5 minutes of quiet each day can recalibrate the nervous system.
  • Unplugged Walks in Nature – Tuning in to the breath and the heartbeat instead of the noise.

Pratyahara reminds me that I don’t need to chase peace outside myself. It’s already here, waiting in the stillness.

A Loving Return to Yourself

In many ways, pratyahara is the bridge between the outer world and the deeper practices of meditation and contemplation. It’s where we begin to turn the dial down on distraction and up on truth. On presence. On peace.

Even just one mindful breath taken with intention is a form of pratyahara.

So the next time the world feels too loud, too fast, or too much—close your eyes. Come home. The sacred lives there.

If you love my content and want more tools for mindfulness & movement, check out my digital products on Buy Me a Coffee! Your support helps me continue creating.