Quick Answer
Dharana is the sixth of the eight limbs of yoga — the practice of sustained concentration on a single object, mantra, or point of awareness. It is the prerequisite to dhyana (meditation) and is developed through specific techniques including trataka (candle gazing), mantra repetition, and visualisation. Dharana is harder than it sounds: most people can sustain focused attention for only a few seconds before the mind wanders.
Dharana means "holding" in Sanskrit — specifically, holding the attention steady on one object. It is the deliberate, effortful phase of concentration that, when sustained long enough, transitions naturally into dhyana (meditation), where the effort drops away and absorption becomes effortless. Most people who sit down to meditate are actually practising dharana — the effort of repeatedly returning a wandering mind to its object.
The Gateway to Meditation
Patanjali describes dharana, dhyana, and samadhi as a continuum rather than three separate practices. Dharana is effortful concentration; dhyana is the same concentration become effortless through repetition; samadhi is the dissolving of the boundary between the meditator and the object of meditation. You cannot skip to dhyana — it arises from dharana when the mind is sufficiently trained.
Simple Techniques for Developing Focus
Trataka (candle gazing): fix the gaze on a candle flame for two to three minutes without blinking, then close the eyes and hold the image of the flame in the mind's eye. This is one of the most classical dharana practices. Mantra repetition: silently repeating a mantra (So Hum, Om, or any meaningful phrase) gives the mind a specific task to return to each time it wanders. Breath counting: count each exhale from one to ten, then return to one. When you lose count, notice you have lost count and begin again without judgment.
How Drishti Relates to Dharana
Drishti — the focused gaze points used in asana practice — is a form of dharana within movement. By fixing the gaze on a specific point during balancing poses or while flowing through a sequence, the practitioner practises single-pointed concentration while moving. This is why drishti improves both balance and the meditative quality of practice simultaneously.
Building the Skill Gradually
Begin with one to two minutes of focused concentration on a single object. Notice when attention wanders — usually within seconds — and return it without self-criticism. Gradually extend to five, ten, and eventually twenty minutes. The act of noticing the wandering and returning is the practice — each return is a repetition, like a bicep curl for the attention muscle.
Frequently Asked Questions
How long should dharana be practised before meditation?
There is no fixed duration. For many people, five to fifteen minutes of deliberate dharana practice creates the conditions for dhyana to arise naturally. Some days it happens quickly; others it does not happen at all. This is normal.
What is the best object for dharana practice?
Any single object works: the breath, a candle flame, a mantra, a visualised image, or a specific point of bodily sensation. The quality of attention matters more than the object. Choose something you can return to consistently.
Is dharana the same as mindfulness meditation?
Mindfulness typically involves open, receptive awareness of whatever arises. Dharana is focused, directed attention on a single object. Both are valuable and complement each other.
Why is my mind so busy during dharana?
The same as everyone's. The mind's tendency to wander is not a flaw to be fixed — it is the nature of the untrained mind. The practice is the returning, not the staying.
Can dharana be practised during asana?
Yes — focusing on the breath, a specific sensation, or a drishti point during asana practice is a form of dharana. This is why a well-practised asana session can be as mentally clarifying as formal seated meditation.
