Cómo practicar Dharana: una guía para la sexta rama del yoga
Traducción de la nota de publicada en masterclass.com.
Si siente que su cerebro se mueve constantemente de un pensamiento al siguiente, puede beneficiarse al mejorar su enfoque a través de la práctica de dharana.
¿Qué es Dharana?
Dharana, una palabra sánscrita que significa “concentración“, es la sexta rama del yoga en el sistema de Ashtanga yoga, también llamado el camino de las ocho ramas. El objetivo de dharana es unir tu conciencia a un objeto, lugar o idea en particular. Esta meditación de un solo objeto puede enfocarse en un pensamiento interno o en un objeto externo que te rodea en el mundo exterior.
Cómo practicar Dharana en 5 pasos
Puedes practicar dharana como parte de tu práctica de asana o mientras realizas tareas cotidianas (enfocándote en una tarea a la vez), o puedes usarlo como base para la práctica de la meditación.
1. Aprende pratyahara. Pratyahara, la quinta rama del yoga, brinda las habilidades necesarias para desconectarse de la estimulación externa y lo prepara para el éxito en la práctica de dharana.
2. Encuentra una posición sentada cómoda. Sentarse en una posición relajante te permite estar quietx y concentrarte. La tensión en los músculos de las piernas puede desviar su atención de la práctica.
3. Elije un objeto para enfocarte. Puedes cerrar los ojos y elegir un objeto interno, como tu respiración, una parte del cuerpo, un chakra o un mantra. Alternativamente, manten los ojos abiertos y concéntrate en un objeto físico, como la llama de una vela o la estatua de una deidad.
4. Construir hacia la concentración total. A los principiantes les puede resultar más fácil comenzar con un amplio rango de enfoque alrededor de un objeto elegido. A lo largo de tu sesión, reduce gradualmente tu rango hasta que estés enfocadx como láser. Si eliges concentrarte en un mantra, repítelo en silencio en tu mente mientras te sientas. Recuerda que tu mantra no tiene que ser el sonido tradicional “om“, puede ser cualquier palabra o frase que sea fácil de repetir y te ayude a concentrarte.
5. Practica. La práctica regular de dharana es esencial si tienes la intención de abrirte camino a través de las ocho ramas del yoga. Lxs practicantes de yoga a menudo ejecutan simultáneamente la sexta, séptima y octava rama (dharana, dhyana y samadhi) juntas en una práctica llamada sanyam o samyama.
Dharana vs. Dhyana: ¿Cuál es la diferencia?
Cada rama del sistema de Ashtanga yoga se basa en técnicas de las ramas anteriores, lo que significa que dhyana, la séptima rama del yoga, requiere dharana, la sexta, como base. Estas dos ramas del yoga tienen algunas diferencias clave:
1. Dharana tiene un alcance más limitado que dhyana. La sexta rama, dharana, requiere atención enfocada en un objeto interno o externo específico, mientras que dhyana, la séptima rama, requiere un estado meditativo más amplio.
2. Dhyana implica inmersión total. Dharana puede involucrar momentos fragmentados de concentración, mientras que dhyana es un flujo continuo. Dhyana es un estado del ser que aprovecha la autoconciencia o el alma del practicante.
3. Dharana y dhyana conducen a samyama. Cuando las y los practicantes de yoga llevan a cabo simultáneamente las ramas sexta, séptima y octava (dharana, dhyana y samadhi), experimentan samyama, un estado de dicha con control total sobre la mente.
¿Dónde encaja Dharana dentro de las ocho ramas del yoga?
Las ocho ramas del Ashtanga yoga describen formas de vivir una vida con propósito. Los miembros anteriores se enfocan principalmente en las enseñanzas éticas básicas, y los miembros posteriores, incluido el dharana, el sexto miembro del yoga, se enfocan en conceptos internos como la meditación. Las ocho ramas del yoga son:
1. Yamas: Restricciones sociales y códigos morales del yoga. El Yoga Sutra describe cinco yamas diferentes, que incluyen ahimsa (no violencia), asteya (no robar), satya (veracidad), aparigraha (no posesividad) y brahmacharya (celibato o fidelidad).
2. Niyamas: observancias, reglas y pautas. El Yoga Sutra describe cinco niyamas diferentes, que incluyen saucha (limpieza), santosha (satisfacción), tapas (autodisciplina), svadhyaya (autorreflexión) e ishvarapranidhana (entrega a un poder superior).
3. Asana: Posturas de yoga. Esta rama enfatiza la importancia de cuidar el cuerpo y desarrollar la disciplina para avanzar en el crecimiento espiritual.
4. Pranayama: Uso de la respiración. Pranayama consiste en técnicas de respiración que pueden reducir el estrés y mejorar la salud física y mental. En pranayama, te enfocas profundamente en el control de la respiración a través de patrones de inhalación, retención de la respiración y exhalación.
5. Pratyahara: Retiro. Pratyahara es desconectar tu mente de las perturbaciones externas y controlar tu reacción ante ellas. Durante pratyahara, tus cinco órganos de los sentidos aún detectan la estimulación externa, pero no permites que interrumpan tu estado mental.
6. Dharana: Concentración. El objetivo de dharana es unir tu conciencia a un objeto, lugar o idea en particular. Enfocar su atención en una cosa ayuda a calmar su mente al cerrar el camino para que otros pensamientos se filtren.
7. Dhyana: Meditación. Dhyana es similar a dharana, excepto que durante dhyana, alcanzas un estado de ser en el que estás tan completamente inmerso en tu meditación que se convierte en parte de tu conciencia.
8. Samadhi: Bienaventuranza o iluminación. Samadhi es el estado de conciencia más alto que uno puede lograr a través de la meditación. Consiste en que un(a) practicante de yoga alcanza la iluminación espiritual donde el yo, la mente y el objeto de meditación se fusionan en uno.
Cada rama se basa en técnicas de la rama anterior. Como tal, los primeros cinco miembros son medidas preparatorias importantes antes de sumergirse en los pasos posteriores más internos y basados en la meditación de dharana, dhyana y samadhi.
Nota: Esta nota está basada en la que se publicó en masterclass.com en y fue traducida para que el público hispanohablante pueda conocerla. Puedes consultar la nota completa en idioma original (inglés) en https://www.masterclass.com/articles/dharana-guide
What’s up to all, the contents existing at this website
are really remarkable for people experience, well, keep up the
good work fellows.
Link exchange is nothing else but it is simply
placing the other person’s blog link on your page at
suitable place and other person will also do similar for you.
great points altogether, you simply gained a emblem new reader.
What may you recommend about your put up that you
simply made some days in the past? Any positive?
Thank you a lot for sharing this with all people you really
understand what you are talking about! Bookmarked.
Kindly also visit my website =). We could have a link exchange agreement among us
Thanks for finally talking about > Cómo practicar Dharana: una guía
para la sexta rama del yoga » YogaNidraMX < Liked it!
My partner and I absolutely love your blog and find a lot of your post’s to be just
what I’m looking for. Do you offer guest writers to write content to suit your needs?
I wouldn’t mind creating a post or elaborating on a lot of the subjects you write related to here.
Again, awesome weblog!
You’ve made some really good points there. I looked on the net for additional information about the issue and found most
people will go along with your views on this web site.
Hi there very nice blog!! Guy .. Excellent
.. Superb .. I will bookmark your blog and take the feeds additionally?
I am satisfied to find numerous useful information here within the put up, we’d like
work out extra techniques in this regard, thanks for sharing.
. . . . .
Hey! I’m at work surfing around your blog from my new apple
iphone! Just wanted to say I love reading through your blog
and look forward to all your posts! Carry on the superb work!
Hi there all, here every person is sharing these kinds of familiarity, thus
it’s good to read this webpage, and I used to pay a quick
visit this blog all the time.
Pretty nice post. I just stumbled upon your blog and wished to say that I have really enjoyed browsing your blog
posts. After all I’ll be subscribing to your rss feed and I hope you write again very soon!
I have read so many articles about the blogger lovers
however this article is actually a nice article, keep it up.
I am in fact happy to glance at this blog posts which consists
of plenty of valuable facts, thanks for providing such data.
You should be a part of a contest for one of the most useful websites on the net.
I am going to highly recommend this blog!
Nice post. I used to be checking continuously this blog and
I am impressed! Very useful information specifically the
ultimate part 🙂 I deal with such info much. I used to
be seeking this certain information for a long time. Thank you and good
luck.
My brother suggested I might like this blog.
He was entirely right. This post actually made my day. You cann’t
imagine simply how much time I had spent for this information! Thanks!
My brother suggested I might like this website. He was entirely
right. This post actually made my day. You can not imagine
simply how much time I had spent for this info!
Thanks!
Hello! Quick question that’s totally off topic.
Do you know how to make your site mobile friendly?
My blog looks weird when viewing from my iphone.
I’m trying to find a theme or plugin that might be able to resolve this issue.
If you have any recommendations, please share. Thanks!
I was recommended this blog through my cousin. I am not
certain whether or not this post is written by him as no one else recognize such special about my difficulty.
You are amazing! Thanks!
Somebody essentially help to make critically articles I
would state. This is the very first time I frequented your website page and thus far?
I amazed with the analysis you made to make this particular put up incredible.
Great job!
Hi there! This post could not be written much better! Looking
through this post reminds me of my previous roommate!
He always kept talking about this. I am going to send
this post to him. Pretty sure he’s going to have a very
good read. Thank you for sharing!
I’ve been browsing online more than 3 hours
today, yet I never found any interesting article like yours.
It’s pretty worth enough for me. In my view, if all website owners and bloggers made good content as you
did, the internet will be a lot more useful than ever before.
I’ll immediately snatch your rss feed as I can’t in finding
your e-mail subscription link or newsletter service. Do you’ve any?
Please allow me understand in order that I may just subscribe.
Thanks.
Amazing! Its genuinely remarkable post, I have got much clear idea on the topic of from this
paragraph.
With havin so much written content do you ever run into any issues of plagorism or copyright infringement?
My site has a lot of completely unique content I’ve either
authored myself or outsourced but it appears a lot of it
is popping it up all over the web without my permission. Do
you know any techniques to help protect against content from
being ripped off? I’d certainly appreciate it.
Hey there! Someone in my Myspace group shared this website with
us so I came to look it over. I’m definitely enjoying the information. I’m bookmarking
and will be tweeting this to my followers! Excellent blog and outstanding style
and design.
Hi there! I could have sworn I’ve been to this site before but
after browsing through some of the post I realized it’s
new to me. Nonetheless, I’m definitely happy I found it and I’ll be book-marking and checking back often!
Great goods from you, man. I have understand your stuff previous to and you’re just too magnificent.
I really like what you’ve acquired here, really like what you’re stating and the way
in which you say it. You make it enjoyable and you still take care
of to keep it smart. I cant wait to read far more from you.
This is actually a terrific website.
Simply desire to say your article is as surprising.
The clearness to your submit is simply cool and i can assume you’re an expert in this subject.
Fine together with your permission let me to clutch
your RSS feed to keep updated with approaching post. Thank you one million and please keep up
the rewarding work.
I got this web site from my friend who informed me concerning this web page and now this time I
am browsing this web page and reading very informative content at this time.
I do not even know how I ended up here, but I thought this post was good.
I do not know who you are but definitely you’re going to a famous blogger
if you aren’t already 😉 Cheers!
Howdy! Someone in my Myspace group shared this website with us so I came
to take a look. I’m definitely enjoying the information. I’m bookmarking and will be tweeting this to
my followers! Exceptional blog and excellent style and design.
I used to be able to find good info from your articles.
It’s amazing designed for me to have a web site, which is beneficial in favor
of my knowledge. thanks admin
I think this is among the most important info for me. And i’m glad reading your article.
But want to remark on few general things, The web site style is ideal, the articles is really excellent : D.
Good job, cheers
Amazing issues here. I am very glad to look your article.
Thank you so much and I’m having a look ahead to touch you.
Will you kindly drop me a mail?
My brother suggested I might like this blog. He was totally right.
This post actually made my day. You can not imagine
just how much time I had spent for this information! Thanks!
Great post. I was checking constantly this blog and I am impressed!
Extremely helpful info specially the last part 🙂 I care for such info much.
I was seeking this certain info for a long time.
Thank you and good luck.
I am not positive the place you’re getting your information, however great topic.
I needs to spend a while finding out more or working out more.
Thanks for fantastic information I was searching for this information for my mission.
I do not know if it’s just me or if perhaps everybody else experiencing issues with your blog.
It looks like some of the text in your content are running off the screen. Can somebody else
please provide feedback and let me know if this is happening to them too?
This might be a problem with my web browser because I’ve
had this happen before. Cheers
There is definately a great deal to know about this topic.
I like all the points you have made.
Hi just wanted to give you a quick heads up and let you know
a few of the pictures aren’t loading correctly. I’m not sure why but I think its a linking issue.
I’ve tried it in two different browsers and both show the same
outcome.
Hi there, I enjoy reading all of your article. I wanted to
write a little comment to support you.
That is a really good tip especially to those
new to the blogosphere. Short but very accurate info…
Appreciate your sharing this one. A must
read article!
These are actually wonderful ideas in about blogging.
You have touched some good factors here. Any way keep up wrinting.
Wonderful blog! I found it while browsing on Yahoo News.
Do you have any suggestions on how to get listed in Yahoo News?
I’ve been trying for a while but I never seem to get there!
Thanks
Wow, superb weblog structure! How lengthy have you been running a
blog for? you made blogging glance easy. The entire look of your site is great, as well as the content material!
Hi, I do think this is an excellent site. I
stumbledupon it 😉 I will come back yet again since I saved as a favorite it.
Money and freedom is the greatest way to change, may you be rich and continue to guide other people.
Greetings from Colorado! I’m bored to death at work so I decided
to check out your blog on my iphone during lunch break. I enjoy the information you provide here and can’t wait to take a look when I get home.
I’m amazed at how fast your blog loaded on my cell phone ..
I’m not even using WIFI, just 3G .. Anyhow, wonderful site!
Excellent items from you, man. I have take into account your
stuff previous to and you are just extremely magnificent.
I actually like what you have got here, really
like what you are stating and the best way through which you assert it.
You’re making it entertaining and you still care for to stay it sensible.
I can’t wait to learn far more from you.
This is really a tremendous website.
I think the admin of this site is truly working hard for his site, because here every material is
quality based stuff.