Can you remember the last time you were completely focused and immersed in one activity? To be fully present with a single point of focus can be quite peaceful, especially in our modern world where we are often inundated with so much at once.

This practice of Dhāranā - or concentration - is something many of us seek to cultivate in our yoga practice and beyond - into our daily lives. The practice of concentration can help us to strength the "muscle" of the mind, enabling us to begin to control the fluctuations of thought and gain clarity of mind.

This week we touched base with several of our teachers and asked how they apply the sixth limb of Yoga to both their personal yoga practice and to their daily lives. 

"Amongst the constant activity surrounding life at home with 3 kids, I’ve found that I practice dhāranā by focusing on one sensation, moment, or (lately) a mantra or bhajan," shares instructor Asha Rao Schertler. "Connecting to a single point of focus has helped create a grounding effect for my thoughts. If I’m outside with my kids, for example, I’ll concentrate on the feel of the wind blowing on my skin. Or the glowing warmth of the sun. Feeling a simple sensation allows me to be present in that moment. To be in tune with stillness. By finding something that can hold one’s attention to the exclusion of all else, we move towards that inner peace that is in all of us."

This single-pointed focus is an approach that you can apply to your own life, whether it's on the mat or off. Instructor Adria Ray recommends minimizing distractions in your daily life when you can. "I've recently turned off all notifications on my cell phone," Adria shares. "I've found that I struggle to resist checking a notification if I see or hear it... but often, it's not actually helpful to me in the moment. Now I check my notifications when I have time to focus on them, and I've found that I feel less distracted. It's one small way I practice building that skill of concentration every day!"

Instructors Cinzia Ubiles and Cynthia Rauzi both share a relatable feeling: having an active mind can make the practice of sustained focus hard! 

Cynthia continues on to say, "One quote that resonates with me is 'perfect is the enemy of good'. I have this image of the peaceful yogi with back straight, a soft gaze, and a contented expression sitting for hours. Personally, I can accomplish this for only a few moments before my mind pings to a different thought. Early on, I felt foolish and wondered about the use of this practice when I can only find a moment or two of stillness in a 5 or 10 minute practice. It seemed a waste of time. However, as I have continued to sit with my breath and practice again and again, I have found a difference in my attention outside of sitting. I still only find a few moments in a sitting practice, but as I go through my day, I have noticed that I am able to redirect my mind more easily when I get distracted and refocus my attention to the present and the task at hand."

As Cinzia shares, "Dhāranā, as with all the eight limbs of yoga, is particularly challenging nowadays, as we're bombarded daily with so many stimuli." Here's a few suggestions from our teachers on how you can practice the skill of concentration today: 

• "Find a time to pause throughout your day and notice how you're moving your body."  -- Cinzia

• "Take 3 long, even breathes, noticing with full awareness each part of the breath: the inhale, the retention of the inhale, the exhale, and the suspension of the exhale." -- Adria

• "Practice a balancing pose (or any other pose that draws your full attention). Once you're steady in your posture, take four smooth breaths. The challenge of the posture linked with the connection to the breath is an easy way to bring the mind into the present." -- Cynthia

• "Find a new way to focus on your breath. For example, focus on a few deep breathes by feeling the mid-back expand and relax. Moving your awareness from the front of the body to the back requires concentration. We don’t often think of the ribs wrapping around to the mid-back." -- Asha

• "Be fully present in a routine daily activity. For example, enjoy a meal without distractions, noticing the sights, smells, taste, and textures of your food." -- Adria

We hope you've enjoyed this week's focus on a yogic philosophy topic. Let us know if you have any questions about this challenging and rewarding practice of Dhāranā. If you'd like to hear more about other topics, we'd love to hear that too! Feel free to email us at info@rryogaroom.com, and let us know what you'd like to hear more about in future newsletters. Be well, yogis. 

See you soon,