How to Practice Dhyana: A Guide to the Seventh Limb of Yoga

*Dhyana*, a Sanskrit word meaning "contemplation and meditation," is the seventh limb of yoga in the Ashtanga yoga system, also known as the eight-limbed path. The term *dhyana* derives from the two Sanskrit root words—*dhi*, which means "mind," and *yana*, which means "moving." *Dhyana* may also originate from the Sanskrit word *dhyai*, which means "to think of." The ancient Hindu scripture *Bhagavad Gita* lists *dhyana* yoga as one of the four yoga disciplines along with *bhakti* yoga, *jnana* yoga, and *karma* yoga. In the *Gita*, the deity Krishna describes *dhyana* as the "yoga of meditation." The goal in *dhyana* yoga is for your mind to perceive yourself and the external world as one connected being. Follow these steps to progress toward this state of being: 1. __Begin your meditation practice with *dharana*__. There are three elements of awareness that you may experience during *dharana meditation*: your origin of consciousness, your thoughts and feelings, and your meditating object—such as a mantra, the breath, or an external object, like a candle. 2. __Eliminate your thoughts and feelings__. As you ease into *dhyana*, gently set aside thoughts and feelings to better concentrate on the meditation. Without thoughts and feelings, you will be focused on your consciousness and your meditating object. 3. __Add a mudra__. Practicing meditation with a mudra or hand pose can help to focus your attention. With palms facing up, place your right hand over your left hand in your lap. Bring your thumbs together to form a triangle representing the three jewels of Buddhism, also known as the Triratna: Buddha, *sangha* (community), and *dharma* (divine law). 4. __Practice__. It takes time to learn how to silence your thoughts and feelings. In the beginning, you may only experience *dhyana* for a few uninterrupted moments, but with practice, you can prolong this time period. Spend more time practicing *dharana* to best prepare for *dhyana*. Every limb in the Ashtanga yoga system builds on techniques of the previous limbs, which means that *dhyana*, the seventh limb of yoga, requires *dharana*, the sixth, as its foundation. These two limbs of yoga have a few key differences: - __*Dharana* is narrower in scope than *dhyana*__. The sixth limb, *dharana*, requires focused attention on one specific internal or external object, whereas *dhyana*, the seventh limb, requires a broader meditative state. - __*Dhyana* involves full immersion__. *Dharana* may involve fragmented moments of concentration, while *dhyana* is a continuous flow. *Dhyana* is a state of being that taps into the practitioner’s self-awareness or soul. - __*Dharana* and *dhyana* lead to *samyama*__. When yoga practitioners simultaneously carry out the sixth, seventh, and eighth limbs—*dharana*, *dhyana*, and *samadhi*—they experience *samyama*, a state of bliss with complete control over the mind. The eight limbs of Ashtanga yoga outline ways to live a purposeful life. The earlier limbs focus primarily on basic ethical teachings, and the later limbs—including *dhyana*, the seventh limb of yoga—focus on internal concepts like meditation. The eight limbs of yoga are: 1. *__Yamas__*: Social restraints and moral codes of yoga. The *Yoga Sutra* describes five different *yamas*, including *ashimsa* (non-violence), *asteya* (non-stealing), *satya* (truthfulness), *aparigraha* (non-possessiveness), and *brahmacharya* (celibacy or fidelity). 2. *__Niyamas__*: Observances, rules, and guidelines. The *Yoga Sutra* describes five different *niyamas*, including *saucha* (cleanliness), *santosha* (contentment), *tapas* (self-discipline), *svadhyaya* (self-reflection), and *ishvarapranidhana* (surrender to a higher power). 3. *__Asana__*: Yoga postures or poses. This limb emphasizes the importance of caring for the body and developing the discipline to advance spiritual growth. 4. *__Pranayama__*: Use of breath. *Pranayama* consists of breathing techniques that can reduce stress and improve physical and mental health. In *pranayama*, you focus deeply on breath control through inhalation, breath retention, and exhalation patterns. 5. __*Pratyahara*__: Withdrawal. *Pratyahara* is disengaging your mind from external disturbances and controlling your reaction to them. During *pratyahara*, your five sense organs still detect external stimulation, but you don't allow them to disrupt your state of mind. 6. __*Dharana*__: Concentration. The goal of *dharana* is to bind your consciousness to one particular object, place, or idea. Focusing your attention on one thing helps quiet your mind by closing off a path for other thoughts to seep in. 7. *__Dhyana__*: Meditation. *Dhyana* is similar to *dharana*, except during *dhyana*, you reach a state of being where you are so completely immersed in your meditation that it becomes a part of your consciousness. 8. *__Samadhi__*: Bliss or enlightenment. *Samadhi* is the highest state of consciousness one can achieve through meditation. It consists of a yoga practitioner reaching spiritual enlightenment where the self, the mind, and the object of meditation merge together into one. Every limb builds off of techniques in the previous limb. As such, the first five limbs are important preparatory measures before you dive into the more internal, meditation-based later steps of *dharana*, *dhyana*, and *samadhi*. Proper form and technique are essential to ensure the safety and effectiveness of a yoga practice. If you have a previous or pre-existing health condition, consult your physician before practicing yoga. Yoga poses may be modified based on your individual needs. Unroll your mat, get a [MasterClass Annual Membership](https://www.masterclass.com), and get your *om* on with Donna Farhi, one of the most celebrated figures in the world of yoga. Follow along as she teaches you the importance of breathing and finding your center as well as how to build a strong foundational practice that will restore your body and mind. *Dhyana* yoga is a meditation method that can help you to experience a deeper awareness of your consciousness.