Experiencing Contemplation (Dharana) through the Practice of Gazing (Tradaka)

This is an example of Pratyahara (Senses drawing inwards) flowing into Dharana (Contemplation).

It begins with an external physical focus and then draws you inward to the subtle image.

Choose an inspirational object: a lit candle, a photo, flowers, the sunrise or sunset, a mandala or yantra (sacred geometric pattern), or anything at all that uplifts you and evokes a quiet, peaceful feeling.




Sit directly in front of it at eye level, close enough for you to see the form and feel its qualities.

Close your eyes. Take in a few deep breaths and let them out slowly as your body calms and becomes still.

Slowly open the eyes halfway. Begin to gaze at your chosen object; the eyes and eyelids remain relaxed and soft.

Allow the image to flow toward you.

The eyes may wander. Gently bring them back to the chosen object and let the breath continue to be gentle.

Allow the eyes to be directed outward until they blink, tear or feel in any way uncomfortable. Then close them softly.

Observe the image as it now appears in the mind's eye. Gently perceive the same inspirational qualities as you go deep within.

When the inner image begins to fade, open the eyes again and gaze toward the external object.

If the mind starts wandering bring your awareness gently back towards the object in front of you.

Let all thoughts and feelings drift into the background as you contemplate your sacred object.

If any tension creeps into the body, take in a few deep breaths and let it go.

After a few minutes, allow the eyes to close, drawing deep within. Clearly 'see' the image with the inner eye. Be silent for a few minutes and enjoy the inner stillness of Dharana.

Samyama - The Final 3 Facets

So to recap the first 5 Limbs are

1. Yamas Reflecting our true nature/Moral Guide
2. Niyamas Self-Observances
3. Asana Postures to prepare the body to sit still
4. Pranayama Circulating energy/life force through controlled breathing
5. Pratyahara The withdrawal of the senses or mastery of external influences

The final three facets are more internal than the preceding five, and as they flow seamlessly from one to another, they are known as Samyama (Fusion).

The final 3 are not practices like the first 5. Rather, they are progressive internal states that evolve from the cultivation of the first 5 practices.

The 'Doing' of the first 5 transforms into the 'Being' of the final 3.

So we can say that following the flow of Yamas and Niyamas as the 1st and 2nd limbs of Ashtaanga Yoga, we develop love and respect for others as well as ourselves, the mind and emotions become calm. Asana and Pranayama, the 3rd and 4th Limbs, allow the life force to gather and refine, bringing ease to the body, mind and emotions. Then Pratyahara, the 5th limb, encourages the senses inward.

6. Dharana Contemplation/Reflection
Gathering consciousness and focusing it within is Dharana

The Sanskrit root 'Dha' means to support, and the final two limbs rest on this one. There are many exercises to help the mind focus on a still point. I will leave this until another blog.


7.Dhyana Meditation

The continued unbroken inward flow of consciousness toward one point is Dhyana. This limb is the fruit of Dharana, occuring as you focus on one point in a state of continuous calm - the root 'Dhi' means intellect or thinking.


8. Samadhi

When individual consciousness unites with the Diving Consciousness, the illusion of separateness dissolves; this is Samadhi

Sama meaning 'Equal' Dhi meaning 'Thinking'

Observing the first 7 limbs brings you into a balanced mind-state, where you are aware of the eternal.

So that is enough for one day. If you're reading this I hope you're enjoying it. Enjoy the rest of your week.

Om Shanti.

5th Limb, Pratyahara. The Subtlest aspect of Hatha Yoga

So we're on the 5th Limb of Asha-taanga Yoga.

Pratyahara meaning the withdrawal of the senses or mastery of external influences.

It is a prelude to meditation. Most meditation techniques begin by encouraging the senses inwards so that the mind may follow.

Because of the degree of over stimulation of the senses in modern society. For example city life, computers, televisions. This can be a difficult process. But with continuous guidance from the Yamas(1st Limb) and Niyamas(2nd Limb) and senses grow calm.

Gently enticing the senses to draw within starts with our strongest information-gatherer; the power of sight. More than 75 percent of information gathered from the external world is assembled from what we see.

Redirecting the seeing to an internal focus encourages all the other senses to follow. Because we load so many visual images in our minds, we continue to 'see' even with the eyes closed. Often students learning to meditate are coached to establish their inward gaze between the eyebrows (to their 'third eye') or at the heart centre. With this slow and gentle training the mind will gradually let go of images/thoughts and become still.

Carefully choosing our outward images can help the inner vision to calm. Choosing to watch a television that changes channel over and over again over the course of an evening or surf the internet going from one website to the next and on again will leave the mind racing between umpteen amount of images and thoughts and usually with not one of any importance at all.

For a deeper level of practice, you may choose to withdraw, to a simple place in nature that affords very little outward stimulation. Now would be a perfect opportunity to mention that our public parks offer many such places:)

As the 'sight' firmly adheres to the inner world, the sense of hearing follows. Refining the level and quality of sound we regularly experience prepares us for the subtle internal sounds. The subtler senses of touch, smell and taste join seeing and hearing.

Encouraging the senses to draw inwards is Pratyahara

4th Limb Pranayama - The movement/circulation of the Life Force

Inhabiting and surrounding each cell of our physical body is the universal energy called PRANA. This energy is named QI in Japan and CHI in China.

Everything in the natural world has a field of energy surrounding and circulating through it. At different times the quality and quantity of Prana can vary.

As we inhale we draw the Prana to the centre of our being, and with the exhalation it journeys outward. A slight natural pause between the inhale and the exhale allows oxygen as well as the Prana to circulate throughout our beings.

Pranayama is the practice of consciously controlling the breath i.e. the inhale, the exhale and retention of the breath to channel our inherent life force leading us into the stillness necessary for meditation.

Asana steadies the body; Pranayama aligns the mental and emotional patterns. We will then guide the senses through Pratyahara, allowing us to focus and dive deep within.

Pranayama Practices will be explained in a later Blog but as we are dealing with Asha-tanga (The 8 Limbs of Yoga) we will leave it there for today.

Om Shanti:)