Practicing Dharana

The Object of Contemplation

• In dharana, we choose an object of contemplation and then let go of everything that is not the object of meditation.
• The object of concentration can be virtually anything: an external physical object, an idea, or an internal aspect of self.
• Examples include the breath, a mantra, a quality one would like to develop (e.g. lovingkindness), a person, a chakra, or the Divine within.
• We are advised to choose the object of contemplation wisely as it will influence our consciousness.
• We should like the object but not feel attachment or resistance.
• In the case of the object being another person or a situation, the practice is said to energetically benefit all.

CHOOSE CAREFULLY

Keen discernment (viveka) is necessary for choosing carefully and wisely, since the object chosen will influence our consciousness as we spend time deliberately focusing on it… The object should have the qualities of sattva. Choosing a person who we want to understand better can greatly benefit our relationship with him… Contemplative and optimistic attention concentrated on any person or situation will energetically benefit all parties. Ideas can also be a place of focus… Inventors and scientists consciously ruminate so often that when they stop their unconscious continues the contemplation, often resulting in brilliant ideas.  – Nicolai Bachman 

Supporting Sustained Attention

• The nature of the mind is to be distracted.
• The teaching is to simply return again and again to the practice.
• Even brief concentration is success.
• Having high expectations as a beginner can lead to a sense of failure. Begin with short periods of concentration practice.

TRAINING YOUR MIND TO MEDITATE

As you look at the rose [in trataka (gazing) practice], the mind will try to go somewhere. The minute you begin, the mind will say, “Ah, yes, I remember, she sent me a rose like that for my last birthday… Then the rose is gone from your mind; she is there. And then, “After that we had dinner. Ah, it was the best dinner. Then we went to the movies. What was that movie? King Kong?” … From the rose to King Kong in two minutes… So, on what are you meditating now? Not on a rose, but on King Kong. The mind is like that. But it doesn’t matter. That’s the nature of the mind. There’s no point in getting frustrated… Never give up… Nothing is learned that easily… You are taming a monkey. Once it’s tamed it will listen to you. You will be able to say, “Okay, sit there quietly.” And it will. At that point you are meditating. Until then you are training yourself to meditate. Training your mind to meditate is what is called dharana.  – Sri Swami Satchidananda 

AVOID THE TENDENCY TO OVER-COMMIT

The most helpful instruction I’ve heard in developing dharana is this: Avoid the tendency to commit to more than the mind is capable of doing. If you commit to sitting for twenty minutes with unwavering concentration, you will likely be disappointed within a breath or two. After a few forays into fantasy, you may be tempted to give up. Because you are teaching your mind a new skill, one that is likely the opposite of your mind’s well-cultivated habits, it is highly unlikely that you will be able to sustain concentration for very long at first. Commit to being aware of just this present inhalation, then just this exhalation, then just this still space. As each part of the breath arises, aim and then sustain the mind in its direction. Over time, through continued practice, a continuity of awareness will develop. – Charlotte Bell