When the mind experiences uninterrupted focus and merges with the object of meditation, it experiences peace. Dhyana, or prolonged focus or simply put, meditation, is a state of being, rather than something that you “do”.
This is the seventh part in a series of eight articles about what “Ashtanga” really means, as derived from Patanjali’s ancient text of wisdom called the Yoga Sutras.
(Asht = Eight, Tanga = Limbs. Not to be confused with Ashtanga Yoga, a practice founded by yoga guru Pattabhi Jois.)
By Sherriann Melwani
The ability to direct the mind to concentrate on one point (dharana), leads to a state of prolonged concentration or meditation (dhyana), and then bliss (samadhi) follows. These last three limbs are the higher inner practices that are born organically from the practice of the initial preparatory five limbs: Yama, Niyama, Asana, Pranayama, and Pratyahara.
An old zen saying goes: “You should sit in meditation for 20 minutes a day, unless you’re too busy; then you should sit for an hour”. It is on those very days when we are overwhelmed with life that we need meditation even more to help us feel balanced and healthy.
Compare dhyana (meditation) to the process of pouring oil from one container to another: there is no distinction between the two containers and the flow connects them together as one without any interruption. The same is with the mind during dhyana.
READ Dharana, The Sixth Limb of Ashtanga
Think of a time when you were very thirsty, and when you finally drank water, you were completely immersed in the moment, your mind merging and losing the concept of separateness between you and the water. In that moment, you become one with the water—this union you experienced is dhyana.
Meditation or Dhyana
When meditation is mastered, the mind is unwavering like the flame of a candle in a windless place. – Bhagavad Gita
Meditation is not really something that can be performed. Rather, it is a state of being that is achieved when certain conditions exist. We can compare the state of dhyana to falling asleep. You don’t know the actual moment when you fall asleep—it just happens when the body is relaxed. The same is with meditation: it is a state of being, rather than something that you “do”.
We practice methods of concentration, dharana, to discipline the mind and steer it into such a state. Consider the second Pantanjali sutra, “Yogas chitta vritti nirodhah”, which translates to “Yoga is the settling of the mind-stuff into silence.” When the mind settles into silence, then we can taste meditation.
Meditation is different from prayer. Prayer is when the mind speaks, often asking for different things and sometimes expressing devotion and gratitude. Meditation is when the mind is gently guided via dharana & dhyana techniques into stillness. Wisdom is attained when we are quiet, not when we speak. Whatever wisdom you seek, you find it in silence.
Benefits of Dhyana
Activates brain waves: Meditation promotes Alpha and Theta waves in the brain which are known to reduce anxiety, improve memory, boost creativity, reduce pain, and support a relaxed and focused mind.
Cultivates healthy gut flora: Lower levels of stress hormones have been shown to contribute to a healthier microbiome which affects our quality of life and mental health. When we experience stress, our survival mechanism response switches on and all the energy normally used for digestion is rerouted to the brain in order to prepare ourselves for “fight or flight”mode. Our gut is then deprived of its much needed prana and we experience distress such as gas and bloating which encourages unhealthy bacteria to grow.
Stimulates relaxation response: Meditation is a wonderful way to relieve tension by offering us time for stillness and reflection. When we meditate, the parasympathetic nervous system sends out signals communicating the message to the brain that we are safe and relaxed. During stressful situations, we tend to attach messages of danger that are recorded in our nervous system. The continual attachment to a stressful event—often much after it is over or had never even occurred —is harmful to our mind and body. Through meditation, we reprogram such negative thoughts by stimulating the parasympathetic nervous system which turns on the relaxation response.
Elevates perspective: Often we find answers to questions and solutions to problems when we give ourselves time and space for meditation. The stillness we cultivate reorganizes our thoughts and offers an elevated perspective so we learn not to “sweat the small stuff”.
Helps with Self Knowledge: When we make time for our meditation practice, we are also providing space to connect with the higher self. When we learn how to train the mind from a higher perspective of the true self, then we experience meditative bliss.
Boosts Intuition: Meditation techniques bring awareness to the Third Eye which corresponds to the pineal gland in the brain. By stimulating this part of the brain, we can activate our higher senses of perception, which helps us to act and make decisions using our ‘sixth sense’ or intuition, instead of the ego.
7 Tips to create a habit of Dhyana
Keep it Simple: Don’t get too fancy with your rituals to set up a meditation space. Sometimes the rituals take longer than the actual time you spend sitting. Instead, select a couple of quick go-to techniques that can effectively get you into your peaceful zone, and then commit to sitting and focusing your mind on a single point or “seed meditation” (using a mantra, a color or a sound) for some time.
Keep it Short (to start anyway): It is better to have a consistent practice of 2 minutes every day than 2 hours once a week. In the beginning especially, it is easier to create a realistic short habit, and also more manageable in a busy life.
Strategic Timing: I have found that it is best if you choose the same time every day, like soon after you brush your teeth. This will train the mind to get a routine. Creating a log sheet will help you track your progress.
Be Kind to yourself: If you miss a day, just try again the following day. Resist the urge to give up just because you had an off day or two.
Be Patient: Allow your mind to be chatty. Everyone has a busy mind in the beginning. Remind yourself that just as with everything, meditation requires discipline and constant practice if you want to be effective. With practice, you can gain control of your mind.
Have a Purpose: When we know why we are doing something, especially when it has an effect on others, it motivates us to stick to the routine and be disciplined. Don’t do meditation just for yourself. Do it with the intent that your practice will somehow in some way also help others. This will motivate a daily practice.
Stay Committed: Finally, write a personal contract for daily practice and sign it in the presence of someone who you trust and can help you stay with your goal.
READ Samadhi, The Eighth Limb of Ashtanga
Sherriann Melwani is a yoga teacher who teaches in Asia and Europe.
