Dharana 61 of 112 · verse 33

Absorbed Into Anything at All

Gradually give the whole of attention to any one thing — a wall, a space, a person.

00:00Ready

10 minutes. Seated, eyes open.

Beginner10 min

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The practice

Choose anything in front of you: a stretch of wall, the space in a doorway, a tree, a person you respect. Give it your attention gradually, not all at once, letting more of you arrive there as the minutes pass, until nothing is being held back for anything else.

What it works on

The word the verse leans on is gradually. This is not a pounce. Attention that is placed slowly stays placed; attention that is thrown at something rebounds, which is why so many first attempts at concentration fail.

Notes

  • The object genuinely does not matter. A blank wall is as good as anything sacred.

Practise gently

Shoonyaka offers educational and contemplative material, not medical, psychological or religious authority. Nothing here diagnoses or treats any condition. Stop any practice that leaves you dizzy, frightened or unwell, and treat a strong reaction as a reason to rest rather than to push on.