8 Limbs Yoga & Oils: Dharana

12,000 to 60,000. That's about how many thoughts the average person has in a day. A lot, right? According to some research, as many as 98 percent of them are exactly the same as we had the day before. Talk about habit!  Even more significant, 80 percent of our thoughts are negative. Think of the words "can't" "should" and "never". How often do they pop up in your thoughts or speech? 

Curiously, when the brain tries to do two things at once, it divides and conquers. One-half of our gray matter is dedicated to each task. But forget about adding another "mentally taxing task: The work also reveals that the brain can't effectively handle more than two complex, related activities at once". (source)  What does this mean for our multi-tasking world? 
Dharana, the fifth limb, is all about developing our concentration. It's usually translated as "one-pointed focus". When we looked at Pratyahara we learned how controlling our sensory input helps us to bring our awareness inward, as well as explored how the senses (and all the information we get from them) can lead us towards habits, choices, or decisions that may not be the best for us. Dharana takes this a step further, encouraging us to consciously choose a microscopic view. By that I mean we can choose to focus in on one thing, rather than let our minds wander from thought to thought.  Though it seems like multi-tasking is just a part of life now, retraining ourselves to focus on one thing (or person) at a time allows for far more depth of understanding, more success, more appreciation and more fulfillment. Arguably, anything in our lives we give our attention to would benefit (and thrive) when we give it our undivided attention: our children, partner, projects, even yoga practice. Again, developing any new habit takes willpower and effort...until it doesn't. It will take effort to direct our mind to one point, especially when distractions abound internally and externally. But this builds mental stability, just like our yoga practice builds physical stability. And, as we are able to fully direct our focus, we are also able to tune in to intuition much more clearly. 

On the mat we can work on Dharana when we:
  • use a mantra or chant. Sacred words like "Om" or mantras that you can repeat are great for drawing the focus back to the moment
  • use repetition in your practice. What if you just did Sun Salutation A? Or another short sequence you like, and that's all you did, for the whole practice? 
  • notice when your attention is drifting, and bring it on back!

Off the mat we can:
  • listen fully without interrupting. Truly attend to what is being said, then your reply or response will be that much more thoughtful.
  • choose activities that require concentration: a book, chess, whatever you enjoy that demands your full attention.
  • put the phone down. Wherever you are, whom ever you are with, be there. 100%
  • do one thing at a time. Enough said.
Today's yoga and oils challenge invited you to fine tune your attention with:

Oil: In Tune
Mudra: Hakini Mudra
Pose: Vrksasana (Tree) 
Intention: Where my focus goes my energy flows

In Tune is the oil of Presence. It helps us to quiet and ground mental forces, remaining present in the moment. In Tune guides us into full awareness of our physical body, encouraging connection between the body and the mind. This blend enhances and sustains a sense of focus. As such it supports efforts of those who have difficulty paying attention and staying on task. It's a perfect study-time or work project blend. Roll it on wrists, pulse points, bottoms of the feet or over the heart. 
Hakini Mudra is a powerful mudra for boosting your focus and concentration. This mudra activates the 6th chakra at your forehead (third eye). It balances the right and left hemispheres of the brain and in particular, opens the right hemisphere where memory is stored. It also promotes calmness and clarity of perception and thinking. Perfect for Dharana, right?!
  • face your palms towards each other, holding your hands up in front of you
  • bring all fingertips to touch 
  • focus your gaze towards your Third Eye Chakra and move your tongue so that it is touching the roof of your mouth
Tree pose is a good starting point for practicing both balance and maintaining your drishti or focus. It's not so difficult a balance pose that you can't tune in, but enough of one that it requires singular focus. It's also great for strengthening thighs, calves, ankles, and spine; stretching the groins and inner thighs, chest and shoulders; improving sense of balance; and addressing sciatica and flat feet. 
  • stand with feet together. Shift your weight slightly onto the left foot and bend your right knee. Reach down with your right hand and clasp your right ankle.
  • bring your right foot up and place the sole against the inner left thigh, just below the knee (never on the knee itself) or use the right foot as a kickstand, keeping the toes on the ground. Find what feels good for your body. 
  • Center the pelvis directly over the left foot and check that your hips are parallel to the floor
  • bring your hands to Hakini mudra and either fix your gaze 4-5 feet ahead of you or close the eyes
  • pause for 10- 20 breaths, then repeat on the opposite foot

Did you try In Tune today? How about tree pose, Hakini mudra, or the intention? Remember to comment below and let us know how it went, or share on Instagram with the hashtag #EightLimbsChallenge, making sure to tag me so I can check it out! @alifethatglows.