Mindfulness and Meditation
What really is meditation?
Meditation can be defined as a set of techniques that are intended to encourage a heightened state of awareness and focused attention. Meditation is also a consciousness-changing technique shown to have many benefits on psychological well-being.
The science of meditation has revealed a profound impact on the brain, with regular practice leading to significant changes in both structure and function. When we meditate, our brain enters a state of relaxation, characterized by decreased activity in the amygdala, the region responsible for stress and anxiety. It also shows an increased activity in the prefrontal cortex, the area associated with attention, awareness, and emotional regulation. This shift in brain activity leads to a decrease in the production of stress hormones like cortisol, and an increase in the production of neurotransmitters like serotonin, dopamine, and endorphins, which are linked to feelings of happiness, calmness, and well-being. Furthermore, meditation has been shown to increase grey matter in areas of the brain involved in attention, emotion regulation, and memory, while also promoting neuroplasticity, the brain’s ability to adapt and change in response to new experiences. As a result, regular meditation practice has been linked to a range of benefits, including reduced symptoms of anxiety and depression, improved sleep quality, enhanced cognitive function, and even increased grey matter in the hippocampus, a region critical for learning and memory.
Dharana versus Dhyana
Patanjali’s Yoga Sutras outline what he refers to as the Eight Limbs of Yoga, a basic framework on how to live a more meaningful and purposeful life. The Eight Limbs remind us that there is no one path to yoga or unity, there are several. Together, the Eight Limbs create a system by which one can reach the final state of samadhi or bliss.
Dharana and Dhyana are the final two limbs before reaching the 8th Limbof Samadhi. They are all about creating the inner experience necessary to achieve this. When the body has been cleansed through Asana and the senses are refined in Pratyahara, the yogi is then able to draw inward. Through sustained continued awareness, the practitioner will be able to find an expansive state of consciousness.
Dharana is the sixth of Patanjali’s Eight Limbs. Put simply, dharana is the practice of focused concentration. However, dharana isn’t any ordinary meditation. It requires the yogi to put all their attention towards one singular focus, whether it be a physical object, a single point in space, or simply your breath.
Dhyana, the seventh of Patanjali’s eight-limbed path, uses this meditative state to take things a step further. Dhyana is the experience of opening consciousness and therefore opening yourself to the most subtle experiences of life. Something greater. This philosophy assumes that whatever we choose to devote our full attention to, we become. So the logic follows, if we meditate on kindness, we become kind. If we focus on love, we become love.
Our Step by Step approach to quieting the mind
1. Mindfulness —>
Mindfulness is the human ability to be fully present and aware of where we are and what we are doing. It suggests that the mind is fully attending to what’s happening.
It is the first step to becoming aware and quieting the mind. Practicing mindfulness helps us be
2. One-pointedness (Dharana) —>
One-pointedness is a concept rooted in the practice of mindfulness, encompassing the ability to channel our focus onto a specific object or aspect. It involves concentrating on a particular phrase or visualising an image to directing attention to the rhythm of the breath. By cultivating this one-pointedness, individuals can explore the inner workings of their minds, emotions, and consciousness.
3. Meditation (Dhyana)
One-pointedness without an object is a crucial concept in meditation. It refers to the ability to focus the mind without a specific external point of focus. This state of concentrated awareness is essential for delving deeper into the practice of meditation. Some people find that regular meditation practice helps them be kind to themselves and more caring towards others. It can also teach you to be a little less reactive when tough situations arise.
YogTaara 