The practice
Sit and find whatever quiet contentment is present, however small. Then let it be everywhere in the body rather than in one place — not spreading it deliberately, but understanding it as already filling the whole. When that is steady, let it extend past the edges of the body.
What it works on
The dharana does not ask you to manufacture joy. It asks you to stop locating it, on the grounds that a feeling with no particular address is a different thing from the same feeling pinned to a spot.
Notes
- On a flat day, work with plain physical ease instead — warmth, the weight of sitting down. That is enough to start.
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.