How to Practice Dharana: A Guide to the Sixth Limb of Yoga

Your mind has a remarkable ability to wander, jumping from unfinished tasks to tomorrow’s plans. Dharana, an ancient yogic practice, invites you to slow down and direct your attention toward one thing at a time. Whether you’re seeking a quieter mind or hoping to become more present, this practice offers a simple way to reconnect with the moment.

Dharana is the sixth limb of yoga’s eight-limbed path. According to Stylist, this Sanskrit term refers to focused concentration, which can help you train your attention amid everyday distractions. With a little patience, you can explore Dharana through simple exercises and mindful daily habits.

Choose a Single Point of Focus
Dharana begins when you direct your attention toward one object, thought, or sensation. According to Ananda, the practice involves fixing your attention on a single point rather than allowing your mind to jump between distractions. Your focus might be your breath, a repeated mantra, or an object in front of you.

Find a comfortable, quiet place to sit and choose something to concentrate on. Close your eyes and notice the natural rhythm of your breathing, or softly gaze at a candle flame. Start with five minutes and gradually extend your practice as you become more comfortable. When other thoughts arise, gently return your attention to your chosen point. 

Explore Candle-Gazing Meditation
Candle-gazing meditation, also known as trataka, is a traditional yogic practice that involves focusing your attention on a single flame, according to Healthline. This technique may help you cultivate concentration and relaxation by giving your mind one point of focus.

To try it, sit comfortably in a quiet room with a candle positioned at eye level. Take a few slow breaths, then gaze gently at the flame for one to five minutes without straining your eyes. Notice when your thoughts wander and bring your attention back to the flickering light. When you finish, close your eyes and take a moment to reflect. 

Let Your Attention Return Without Judgment
Your mind will wander during Dharana, and that’s perfectly normal! Rather than becoming frustrated, treat each distraction as an opportunity to practice returning to your focus. According to Yoga Journal, gently redirecting your attention whenever it wanders helps you strengthen your concentration over time.

Try this approach when you feel overwhelmed by competing thoughts. Sit quietly, focus on your breathing, and notice when your mind starts planning, worrying, or replaying conversations. Acknowledge the thought without criticizing yourself, then return to your breath. Each time you redirect your attention, you practice being more intentional about where your energy goes.

Practice Being Present in Everyday Life
According to a blog on Shvasa, concentration can extend beyond formal practice into activities that require your full attention. Reading, creating art, and working toward a personal goal can all become opportunities to practice focusing on one thing at a time.

Choose one everyday activity and give it your undivided attention. Put your phone away while eating, listen actively when someone speaks, or enjoy the sights and sounds around you during a walk. Resist the urge to switch between tasks. As you become more attentive to ordinary moments, you may discover that familiar experiences feel richer and more rewarding.