Dharana is Concentration. In meditation it means the effort of keeping your mind on one object. Concentrating on that object only. When you are practicing it, when your mind begins to wander during concentration, you should just bring it back to your object of concentration. But please use a simple object. It can be something that is concrete or abstract. You may use a word or a phrase, but remember to use something that is positive. If any negative thoughts come up or you become angry, you will break your effort of attaining concentration. When this happens, bring your mind back to that one thing, your object. Once you are able to obtain sense withdrawal, (this takes time and practice) and you master it, then will then be able to find your concentration.
Once you reach concentration, you may feel the effects of something called Samadhi. Samadhi is the mind becoming still. It is a one pointed concentration where you remain conscious. Remember when I wrote that I was aware of the leave falling from the tree and could picture it in my mind during meditation, yet I didn't see it and I was still in meditation? That is an example. In Buddhism, it can also refer to the mind becoming very still, but not merging with the object of attention. Then you are able to observe and gain insight into the changing flow of experience; you then become one with your Samadhi. It can last for anywhere from a day to several months. Once you have control of your concentration and reach Samadhi, you will begin to obtain knowledge and insight.
Through meditation you can attain a state of tranquility, joy, and soften your karma. Which I will post about more about at a later time. I know I talked about using an object a bit here and in past posts. Once you have become practiced at and have concentration, you will no longer need to use visuals, music or chanting to meditate. You will be able to meditate in silence. With even more practice, you will be able to meditate with the sounds of the world outside, without them interrupting your meditation. You will still be aware of them, but you will not acknowledge them. I can now meditate with car doors slamming and the sounds of a lawn mower!
After a lot of practice, and the ability to control your mind, you will learn to be able to go into this easily. When this happens your mind will become active and your thoughts will flow. These thoughts may be enlightening to your life or you may help solve problems that have been on your mind. Just let the thoughts flow. However, if they are negative or angry; push them out. It may be hard to train yourself to meditate this way. You have to become disciplined in practicing meditation to do so. If you are suffering from any kind of pain, it will be much harder to meditate. Make yourself as comfortable as possible.
Quite frankly, if you are bored with your life, tired, hate your job, etc.; it may be harder for you to meditate. You must push past these things and you will find that meditation will help you to feel happier and more content. You may want to use mantras to help lift those feelings quickly.
I would like you to be able to find a little bit of joy and meaning in your life. I know I have. That is the reason I started this blog in the first place. Knowing I am reaching out to others and possibly brightening their day, even a little keeps me blogging. I am on that path and hope to continue on. When you find that joy and meaning, you will also find joy and beauty in life. You may not see it all of the time, but you will see and feel it more than before.
Try a simple meditation
Keep the room quiet and not too dark or too bright. If the room is cold wrap yourself in a shawl or blanket. The room should not be too hot or have any drafts, that will disturb you during meditation. Your stomach should be fairly empty if possible. Otherwise your stomach may make noise or make you uncomfortable.
Sit in a meditative pose, either sitting on a chair or a cushion on the floor.
Try to visualize an object, something simple and positive.
o Pick a concrete object, not an abstract object
o Make the object very simple
o Pick something you enjoy or find meaningful
o Don’t choose something that may upset you
o Don’t use words, symbols or objects that may be negative or bring up negative emotions
Keep bringing your concentration back to the object you selected.
Go gently back to your object of concentration.
Meditate for a short time, like 5 - 10 minutes, if you are new to meditation. You ca always meditate longer, for about 20 minutes if you have practiced for a awhile.
Start with a only a few minutes at a time and then build up the time every few meditations until you can do 30 minutes. My group member like to do 40 to 45 minutes. A couple of my group members asked if they could meditate longer during group. That's a long time and is not necessary. Of course I will let them try. As you get better at meditating, you may be able to reach a state of Dharana in less than a minute. Sometimes I can reach Dharana very quickly, sometimes not so quickly.
But remember to tell yourself to stop when your mind gets tired or bored. Then when you are better at meditating, push past the boredom and you will reach those states I mentioned before. They are well worth the practice. Try to find joy and interest in your life outside of meditation, in order to enhance your meditation. Take a walk outside and really look around you and observe the beauty of everyday things.
But remember to tell yourself to stop when your mind gets tired or bored. Then when you are better at meditating, push past the boredom and you will reach those states I mentioned before. They are well worth the practice. Try to find joy and interest in your life outside of meditation, in order to enhance your meditation. Take a walk outside and really look around you and observe the beauty of everyday things.
