Exploring the Last Three Limbs of Yoga: Dharana, Dhyana, and Samadhi.

In the path of yoga, the final three limbs—Dharana (concentration), Dhyana (meditation), and Samadhi (absorption)—offer a roadmap for deepening self-awareness and experiencing unity beyond the physical self.

These stages are progressive, each building on the focus of the previous, allowing the practitioner to access profound inner peace. While the foundational limbs of yoga build strength, flexibility, and control, the last three limbs lead us inward to cultivate a calm mind and open heart, offering benefits that resonate strongly in midlife.

This post explores the last three limbs of yoga, their benefits, and one or two practices for each to incorporate into your own journey. We’ll also see how understanding and aiming for these stages can support balance and resilience, especially in midlife.

Dharana: The Practice of Focused Concentration.

Dharana, the sixth limb of yoga, means “concentration” or “holding steady.” It is the practice of training the mind to focus on a single point, quieting external and internal distractions. The aim of Dharana is to deepen the ability to focus, creating a foundation for meditation by learning to hold awareness steadily on an object or thought.

Benefits of Dharana.

In midlife, when demands and distractions often multiply, Dharana offers the skill of focused attention, helping to cut through mental noise. Regular practice of Dharana can improve memory, increase productivity, and enhance mental clarity—qualities that become especially valuable when navigating life’s shifts and complexities.

Practices for Dharana.

1. Trataka (Candle Gazing): Sit comfortably in a quiet space with a candle at eye level. Gaze at the flame without blinking for as long as possible, noticing the shape, movement, and colour of the flame. As your eyes tire, gently close them, bringing to mind the image of the flame and holding it in focus. This practice of visual concentration helps to train the mind to focus on a single point, strengthening the muscles of attention.
2. Breath Awareness (Pranayama Focus): Focus on the sensation of the breath at a specific point, like the tip of the nose or the rise and fall of the abdomen. By maintaining awareness on this simple, rhythmic movement, you train the mind to stay with a single point of focus, bringing calm and clarity to your day.

Dhyana: The Practice of Meditation.

Dhyana, or meditation, is the seventh limb of yoga. It is a step beyond Dharana, where the practice of focusing on a single point transitions into an unbroken flow of awareness. In this state, the mind becomes so absorbed in its focus that distractions fall away naturally, allowing for a sense of deep inner calm.

Benefits of Dhyana.

Dhyana fosters inner peace and emotional stability, making it especially beneficial in midlife, when people often seek a greater sense of purpose and connection. Meditation can help calm the nervous system, reduce stress, and increase emotional resilience, empowering us to respond to life’s challenges from a place of awareness.

Practices for Dhyana.

1. Guided Meditation on the Heart: Start in a quiet space, sitting comfortably with closed eyes. Visualise the heart space, focusing your awareness on the feeling of warmth or sensation there. Allow your awareness to rest fully in this area, tuning into any sensations, and observing any feelings or images that arise. As you return to this practice, you may find it easier to stay present without being distracted.
2. Loving-Kindness Meditation: Begin by focusing on a loved one, wishing them peace, health, and happiness. Gradually extend these wishes to others, including yourself. This practice of Dhyana encourages emotional resilience, kindness, and self-acceptance, all of which are nurturing qualities that support well-being.

Samadhi: The State of Complete Absorption.

Samadhi is the eighth and final limb of yoga, often described as a state of total absorption or unity. In Samadhi, the distinction between the practitioner and the focus of meditation dissolves, leaving a profound sense of peace and oneness. While this state may take years or even a lifetime to attain, glimpses of it can offer invaluable insight into the nature of existence and inner peace.

Benefits of Samadhi.

Though Samadhi is difficult to achieve, even a partial experience of it brings a profound sense of inner peace, purpose, and connectedness. For those in midlife, these moments of Samadhi can help put challenges in perspective, providing a deeper understanding of self and purpose. Samadhi represents the culmination of self-realisation, encouraging a sense of unity that transcends individual concerns.

Practices for Samadhi.

1. Absorptive Meditation (Silent Sitting): Practise sitting in complete stillness, allowing thoughts and sensations to dissolve without attachment. Begin with short periods and gradually extend the time. This practice creates space for experiencing moments of peace and unity, even if only briefly.
2. Breath or Body Dissolution Practice: Sit in a quiet space, breathing deeply. Focus on each part of the body, imagining it dissolving into space with each exhale. Gradually move through each body part, until you feel yourself as simply awareness in space. This practice provides a taste of the unity that Samadhi offers.

Bringing Dharana, Dhyana, and Samadhi into Other Practices.

While the path to the final three limbs is gradual, understanding them and keeping them in mind can enhance other areas of practice, from asanas (poses) to pranayama (breathwork) and everyday life.

In Asana (Postures).

When practising postures, try focusing on a single aspect of each pose—the stretch, the grounding of your feet, or the alignment of your spine. Bringing the steadiness of Dharana to postures helps improve concentration and balance, making each pose more meditative.

In Pranayama (Breath Control).

As you practise pranayama, focus intently on each breath, noticing the inhale, the pause, and the exhale. This engagement transforms breathing into a form of Dharana, providing a foundation for meditation. Regular practice with focus can deepen into Dhyana, where breathing becomes effortless and calming.

In Daily Life.

In midlife, the demands of family, work, and self-reflection are often intense. By embracing the principles of Dharana, Dhyana, and Samadhi, daily life can become a little steadier and more meaningful. Take moments throughout the day to practise focused attention, even on simple activities like walking, drinking tea, or breathing. These practices encourage us to slow down, step back, and approach life with a sense of inner calm.

Final Thoughts

The final three limbs of yoga offer a path to profound peace and connection. In midlife, a time that naturally brings its own challenges and reflections, embracing Dharana, Dhyana, and Samadhi can foster a greater sense of purpose and presence.

These practices help quiet the mind, allowing for moments of stillness and clarity that become an invaluable resource. While reaching Samadhi may feel distant, the journey itself brings the gift of inner peace and understanding.

As Patanjali describes in Yoga Sutra 3.2:

Tatra pratyayaikatanata dhyanam
“Dhyana is the continuous flow of awareness toward an object.

In the pursuit of these last three limbs, may you find that peace and clarity become lifelong companions.