Welcome.
In today's session,
We'll practice creating focused attention of the mind.
The sixth limb of the eight limbs of yoga,
As described by the sage Patanjali in the Yoga Sutras.
Is called Dorana.
This refers to concentration or focus of the mind on one specific object,
Either internally or externally.
The object of focus in the mind's eye might be the breath.
A certain chakra.
Or the repetition of a mantra.
We can also rest our focus externally on a single candle flame or any small object.
So often our minds are full of distractions and endless mind chatter.
When we practice Dharana,
We are allowing our mind to learn how to become fully absorbed in the object of our attention.
We become so immersed that we become one with this object and the fluctuations of the mind fall away.
As we move into our daily lives,
We can use this new capacity of the mind to be more present with whatever task is at hand.
Let that be a work task.
Or becoming more present for the ones we love most.
Today,
The object of our attention will be one of our most powerful tools,
Our breath.
Let's begin to settle in.
In the next few moments,
Find a comfortable seat.
Softly allow your eyes to close.
Guide your awareness to your breath.
Without the need to change,
Manipulate,
Or control the breath in any way.
Simply notice the natural rhythm of your breath.
Allow yourself to go on a journey with your breath.
Let the object of your awareness be your breath.
Anytime your mind becomes attached to another thought or sensation.
Simply return to your breath.
Now with your next inhale.
Breathe in for a count of four.
3.
.
.
2.
1.
As you exhale,
Breathe out for a count of four,
Three.
.
.
2.
1.
Inhale,
Or… 3.
.
2.
1.
.
.
Exhale.
.
.
4.
.
.
3.
2.
1.
Inhale,
Four.
.
.
3.
.
.
2.
1.
Exhale,
Four.
.
.
3.
2.
1.
Continue in this way.
Inhale… 4 Very.
1.
.
.
Exhale.
.
.
4.
.
.
3.
.
.
2 1.
Inhale for four.
Exhale for four.
Inhale for four.
Exhale,
For four.
.
.
Follow this count.
And your pace.
Inhale… Exhale.
As you're ready,
Release the counting of the breaths.
If you find it difficult to keep your awareness on your breath.
Resume the counting of each inhale and each exhale.
When you feel ready.
You can release the counting.
And settle in silence once again.
For the next few moments,
Become immersed in the experience of your breath.
I'll mind the time.
With your next inhale.
Take the deepest breath you've taken all day.
Imagine you are filling all the way up.
As you exhale,
Open your mouth.
And sigh the breath out.
Again,
Inhale to fill all the way up.
Exhale with a big sigh to release.
Last time,
Biggest deep breath in.
And a final big sigh out.
Gently let the breath return to its natural pace.
Let your eyes begin to open.
Slowly.
As you move back into your day.
Use this one-pointed awareness anytime you notice your mind chatter becoming active.
Focus your attention on whatever is most present and let all of your awareness rest there.
Namaste.
