The practice of fixing attention on a single object; building the neurological capacity for sustained focus that ADHD brains struggle to access naturally.
Dharana—concentration or focus—is Patanjali's prescribed practice for training the mind's ability to hold attention on one point. For ADHD, this is the direct application: the meditation technique becomes the cognitive rehabilitation tool. Rather than fighting your brain's tendency to wander, dharana gives that tendency a specific, bounded practice. You choose a focus point (breath, mantra, visual object, sensation) and gently return attention each time it strays. The "failure" of attention wandering is reframed as the actual practice. Neuroscience confirms that repeated dharana practice strengthens networks supporting sustained attention and executive function. For ADHD brains, short, frequent dharana sessions build focus capacity without the frustration of trying to force lengthy concentration on tasks you find unengaging. Begin with 2-3 minute sessions on inherently interesting focus points, gradually expanding duration and shifting to less engaging objects. This scaffolded approach honors ADHD neurology while systematically expanding the brain's concentration capacity. Dharana also provides the foundation for dhyana (meditation flow) and samadhi (unified consciousness)—deeper states where ADHD minds often find natural hyperfocus.
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