Meditation
Dhyana
Written and reviewed by The Kriya Yogi · Updated 20 September 2026
Source · YS 3.2 — Yoga Sutras of Patanjali, Book Three — Vibhuti Pada
Attention flowing toward one object without interruption.
The yogic view
Patanjali describes dhyana as an uninterrupted flow of attention toward the object of concentration. It is not a different technique from dharana but the same one, continued until the effort of holding disappears. The text is careful: this is a result, not a thing to be done.
What research shows
Long-term meditators show altered default-mode network activity and reduced mind-wandering, along with measured improvements in emotional regulation. These are effects of accumulated practice; the literature supports patience rather than intensity.
How to practise
- Establish your concentration practice and let it settle for several minutes.
- Stop adding effort. Keep the same object and simply remain with it.
- When attention breaks, return to concentration until it steadies again.
- Sit twenty to forty minutes where your life allows it.
- Close by sitting quietly for a minute before moving.
For seated or floor-based work, use a clean, stable surface. Our natural cork yoga mat offers a grounded 5 mm surface for regular practice.
Contraindications
Generally safe. Long sittings can surface strong emotional material; shorten the session and seek experienced guidance if that happens, especially with a history of trauma or psychiatric illness.
Related practices
Educational content, not medical advice. Check with a doctor before starting new practices if you have a health condition or are pregnant.