We reside in a time of fixed distraction. Our fashionable existence imply our consideration is consistently robbed of us – from the infinite stream of notifications on our telephones to the fixed switching between duties and tabs and hours spent scroll on social media – it is no surprise many people have bother concentrating. There’s rather a lot happening.
In reality, the outcomes of a 2020 research has proven that we’ve got greater than 6,000 ideas a daywith many people struggling to calm the fixed chatter in our minds. Because of this the traditional yogic idea of dharana is extra necessary than ever.
What precisely is the yogic precept of dharana?
Dharana interprets to “centered focus”. It’s the sixth limb of yoga, and it refers back to the act of sustaining and sustaining concentrate on one factor.
“The eight limbs of yoga refers to an eight-step path to a super yogic life,” Sarah Highfieldyoga trainer, author and founding father of Yogagise Yoga, Clarify. “They’re referenced in Yoga sutras of Patanjali, one of the influential yoga texts attributed to the Indian thinker and sage Patanjali, and dates again over 1,500 years. Every member is a step in the direction of a significant and wholesome way of life, in addition to a better state of consciousness.
Dharana is carefully associated to 2 different limbs: the fifth limb known as Pratyaharawhich refers back to the withdrawal of the senses, and the seventh member known as dhyanawhich interprets to “meditative absorption”.
Is dharana completely different from meditation?
“Dharana is completely different from meditation as a result of it forces you to concentrate on a single object, breath, mantra, or thought,” says Highfield. Stylist. “Meditation covers a a lot wider vary of workouts.” Though meditation can embrace focus on the breath or a mantra, there are additionally different sorts reminiscent of progressive muscle rest and loving-kindness meditation.
“Dharana is usually seen as a step in the direction of good meditation practices, mixed with the opposite limbs talked about above, pratyahara and dhyana,” says Highfield.
How Dharana Can Enhance Our Focus
We have in all probability all heard that multitasking is a fantasy: after we bounce from one activity to a different or extra, we might imagine we’re getting rather a lot performed shortly and actually being productive, however the reality is lack of focus on a selected activity leaves us distracted and never performing properly. Really solely 2% of individuals can juggle two duties directly with out their efficiency being negatively affected.
“Multitasking can solely work properly if you’re in a position to absolutely focus on one factor – in any other case, multitasking is pointless as a result of it will not prevent time,” says Dr. Becky Spelman, psychologist and medical director of Personal remedy clinic.
Because of this the observe of dharana will help you to focus higher, particularly within the office. “It trains your thoughts to concentrate on one factor, as an alternative of leaping from thought to thought or being in a continuing state of distraction. Because of this, you may be extra attentive, knowledgeable, and productive,” says Highfield.
How can we apply the traditional yogic precept of dharana to our day by day life?
There are a lot of methods to include this historic yogic precept into our day by day lives, however the necessary factor to recollect is to not be arduous on your self. It takes lots of endurance and self-discipline to concentrate on only one factor, particularly since we reside in a society full of infinite distractions designed to steal our consideration.
Once we begin coaching our thoughts to concentrate on one factor at a time, durations of deep focus and sustained focus will happen extra naturally and extra incessantly.
Attempt a candlelight viewing observe
One of the well-liked dharana workouts is named trataka, a candle gazing observe that includes a practitioner lighting a candle and sitting in a snug place.
“The candle is positioned a couple of meter in entrance of them they usually gently concentrate on the flame,” says Highland. “After just a few moments, the practitioner can shut their eyes and proceed to concentrate on the picture of the flame of their thoughts. They’ll repeat each trying on the flame and shutting their eyes a number of occasions earlier than finishing the train.
This train is believed to extend your energy of focus and visualization, which is a helpful ability for pursuing meditation, and it additionally helps to calm the thoughts and regulate coronary heart price, which is nice for the physique, says Highland.
Mastering monotasking – the artwork of doing one factor at a time
What number of occasions have we we eat our lunch at our workplaces whereas shopping the web or watching Netflix? Or chatting with folks whereas concurrently checking our telephones? Or commute on public transport whereas listening to music or podcasts and learn our emails?
The subsequent time you are tempted to tug out your telephone whereas consuming, commuting, or ready in line, pause and attempt to concentrate on the duty at hand or your present environment.
“By merely taking a second to actually reside within the second, we may have richer, extra satisfying and extra memorable experiences,” suggests Highland.
Change the best way you devour the information
Most of us use the web as our primary new supply, however Highfield factors out that most of the time, we simply skim and skim via the articles, then shortly transfer on to the following, with out actually absorbing or understanding something.
“By taking the time to learn extra in-depth articles, with out the urge to maneuver so quick, we will probably be higher knowledgeable and higher knowledgeable about advanced subjects.”
