Dhyana.docx
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Dhyana is a form of meditation and the seventh of the eight limbs of yoga. When you practice dhyana, you focus your mind on a particular object or concept with the goal of becoming one with it. The best way to prepare for a dhyana practice is to first do some yoga to bring your body to a calm and relaxed state. Then you'll be ready to shut down your senses and focus your mind.[1]
1.
Move to a comfortable position. You may think that you need to be seated in the standard cross-legged posture to meditate, but it's more important that you're in a position where you feel comfortable and supported.[2]
You don't want your position to distract you, so sit in a comfortable chair or leaning against the wall if the crosslegged lotus position is a struggle. You also can do dhyana while lying down – just make sure you don't fall asleep.
2. Relax your muscles incrementally. Yoga practice prepares your body to relax for dhyana meditation. Starting with your feet, gradually release tension in your muscles going all the way up to the crown of your head.[3]
Breathe deeply and adjust your body as necessary to accommodate your relaxed muscles. If you're holding tension anywhere, focus on that part of your body and try to release that tension before you continue further.
Turn your mind to your breathing. Once your body is relaxed, begin meditation by focusing on your breath. Clear your mind of all other thoughts and think only of your breathing. Breathe deeply and slowly in through your nose and out through your mouth.[4]
Think of filling your lungs from the bottom to the top, then pause for a moment before slowly emptying your lungs from the top to the bottom.
Continue breathing like this for 10 to 20 breath cycles, keeping your mind focused on your breath. If other thoughts intrude, acknowledge the thought and then let it go, gently pulling your mind back to your breath.
Observe your object in a detached way. Maintaining your deep breaths, stare at your object. If you aren't using a physical prop, hold your object in the center of your mind until it becomes the only thing you're thinking about. Unless you have a physical object to look at, closing your eyes may make it easier for you to focus.[6]
For example, suppose you have chosen a small statue of a lion as your object. You might observe the material the statute is made out of or the lion's facial expression. Observe these things as they are without attachment or judgement. Make it as simple as possible. Maybe the corner of the lion's mouth are turned upward – this doesn't mean the lion is "smiling" or is "happy" – these are judgements.
If your object is nature, you might think about the colors of grass and sky and water. Observe those qualities without making any assumptions or judgements. You might think "the grass is green," but without thinking "that grass is healthy" or "that grass needs water."
Practice for 5 to 10 minutes when you're starting out. When you first start dhyana, you likely won't be able to meditate in this state for very long before your mind starts to wander. Start slow, and gradually work your way up to longer periods of time.[8]
Controlling the mind is a big part of dhyana practice. The more often you do it, the more control you'll have and the longer you'll be able to meditate.
Make your dhyana practice a part of your daily routine. For example, you may want to do it in the morning after you wake up, to give you more focus throughout the day.
1.
Move to a comfortable position. You may think that you need to be seated in the standard cross-legged posture to meditate, but it's more important that you're in a position where you feel comfortable and supported.[2]
You don't want your position to distract you, so sit in a comfortable chair or leaning against the wall if the crosslegged lotus position is a struggle. You also can do dhyana while lying down – just make sure you don't fall asleep.
2. Relax your muscles incrementally. Yoga practice prepares your body to relax for dhyana meditation. Starting with your feet, gradually release tension in your muscles going all the way up to the crown of your head.[3]
Breathe deeply and adjust your body as necessary to accommodate your relaxed muscles. If you're holding tension anywhere, focus on that part of your body and try to release that tension before you continue further.
Turn your mind to your breathing. Once your body is relaxed, begin meditation by focusing on your breath. Clear your mind of all other thoughts and think only of your breathing. Breathe deeply and slowly in through your nose and out through your mouth.[4]
Think of filling your lungs from the bottom to the top, then pause for a moment before slowly emptying your lungs from the top to the bottom.
Continue breathing like this for 10 to 20 breath cycles, keeping your mind focused on your breath. If other thoughts intrude, acknowledge the thought and then let it go, gently pulling your mind back to your breath.
Observe your object in a detached way. Maintaining your deep breaths, stare at your object. If you aren't using a physical prop, hold your object in the center of your mind until it becomes the only thing you're thinking about. Unless you have a physical object to look at, closing your eyes may make it easier for you to focus.[6]
For example, suppose you have chosen a small statue of a lion as your object. You might observe the material the statute is made out of or the lion's facial expression. Observe these things as they are without attachment or judgement. Make it as simple as possible. Maybe the corner of the lion's mouth are turned upward – this doesn't mean the lion is "smiling" or is "happy" – these are judgements.
If your object is nature, you might think about the colors of grass and sky and water. Observe those qualities without making any assumptions or judgements. You might think "the grass is green," but without thinking "that grass is healthy" or "that grass needs water."
Practice for 5 to 10 minutes when you're starting out. When you first start dhyana, you likely won't be able to meditate in this state for very long before your mind starts to wander. Start slow, and gradually work your way up to longer periods of time.[8]
Controlling the mind is a big part of dhyana practice. The more often you do it, the more control you'll have and the longer you'll be able to meditate.
Make your dhyana practice a part of your daily routine. For example, you may want to do it in the morning after you wake up, to give you more focus throughout the day.
