Dharana: Single-Point Concentration

Dharana—the practice of concentrating the mind on a single point—is the sixth limb of Patanjali's eight-fold path and the direct antidote to scattered attention. For ADHD minds, traditional long meditation is often impossible; the restlessness arises too quickly. However, Patanjali's approach is graduated and practical. Begin with a brief dharana practice: focus on one object (breath, a mantra, a candle flame) for just two minutes, noticing when attention drifts and gently returning it. This simple cycle trains the exact neural networks that are underdeveloped in ADHD. The practice works because it meets the ADHD brain where it is: short, bounded, with immediate feedback. Over time, the duration extends naturally. Dharana also leverages what ADHD brains do well—intense focus on compelling objects—by choosing objects with inherent interest. This transforms meditation from a chore into a skill-building practice that feels achievable and rewarding.