Class 6 Khel Yatra Unit 5 Chapter 5 Dhāraṇā, Dhyāna, and Samādhi – easy notes, concepts, yogic practices, questions and answers, and worksheet. Learn about concentration, meditation and higher stages of yoga in simple language.
Class 6 Khel Yatra
Chapter 5 – Dhārana, Dhyāna, and Samādhi
This chapter teaches us about concentration, meditation and the higher state of consciousness through Dhārana, Dhyāna and Samādhi.
1. Dhārana, Dhyāna and Samādhi
Page 165Dhārana, Dhyāna and Samādhi are three limbs of Ashtāṅga Yoga. They are connected with focusing and calming the mind.
When our eyes are open, we see the outside world. When our eyes are closed, we can pay attention to what is happening within us.
“Have you ever sat down calmly with your eyes closed?”
What is Dhārana?
The mind often moves from one thought to another. Dhārana means focusing the wandering mind on one object.
The object may be the breath, a candle flame or the tip of the thumb.
Dhārana means keeping the mind steady and concentrating on one thing.
2. Jatru Trataka
Page 165
Jatru Trataka is a yogic gazing practice that helps develop one-pointed concentration or focus.
In this practice, the eyes remain focused on a target such as the tip of the thumb.
3. Jatru Trataka – Up and Down Viewing
Pages 165–166Step 1
Sit comfortably in Vajrāsana or Sukhāsana. Keep your eyes open and hands on the thighs.
Step 2
Lift the right hand to shoulder level in front and make a fist with the thumb turned sideward.
Step 3
Focus your eyes on the tip of the thumb and slowly move the right hand upward.
Step 4
Keep both eyes focused on the tip of the thumb while the hand moves up and down. Do not move the head. Move only the eyeballs up and down. Repeat three to five rounds.
Step 5
After the practice, do simple palming and relax in Vajrāsana or Sukhāsana.
Repeat the same practice on the left side.
4. Jatru Trataka – Right and Left Viewing
Page 166–167Step 1
Sit comfortably in Vajrāsana or Sukhāsana. Keep your eyes open and hands on the thighs.
Step 2
Stretch the right hand in front and make a fist with the thumb raised upwards.
Step 3
Move the right hand towards the right shoulder parallel to the ground and keep looking at the tip of the thumb. Hold the hand at the right end for a while.
Step 4
Slowly move the right hand back to the original position while looking at the tip of the thumb. Do not move the head. Move only the eyeballs sideways.
Step 5
After the practice, do simple palming and relax in Vajrāsana or Sukhāsana.
Repeat the same practice on the left side.
5. Simple Palming
Page 167- Rub both palms until they become warm.
- Cup your palms and gently place them over the eyes.
- Do not put pressure on the eyeballs.
- Keep the eyes closed.
- Keep the palms over the eyes for 10–15 seconds.
- Gently lift the palms.
6. Benefits of Jatru Trataka
Page 168- Improves concentration.
- May improve intelligence and memory.
- Improves eyesight and vision.
- Enhances self-confidence.
- Develops patience.
- Develops willpower.
Limitation
Teacher Guidelines
- Remove glasses and wrist watches before the practice.
- Keep the head, neck and spine erect.
- Open the eyes with a few blinks after the practice.
- Do palming after each practice.
7. Dhyāna
Page 168–169
Dhyāna means meditation, contemplation or reflection of the higher self or God.
When concentration becomes uninterrupted and flows continuously, it becomes Dhyāna.
Dhyāna: A continuous and effortless flow of attention towards the chosen focus.
Benefits of Dhyāna
- Promotes inner stillness and peace.
- Improves mental clarity.
- Sharpens focus.
- Helps reduce anxiety.
- Improves cognitive function.
8. Guidelines for the Practice of Dhyāna
Page 169- Find a calm and clean place.
- Sit in Padmāsana or Sukhāsana with the spine erect and body relaxed.
- Select an object of focus, such as the breath, a mantra or a visual object.
- Keep your eyes closed.
- Do not react immediately to thoughts or emotions that arise.
- If the mind wanders, slowly bring your attention back to the breath.
- Practise daily, beginning with a few minutes and slowly increasing the duration.
9. Nādanusandhāna – Sound Meditation
Page 169–170The word Nāda means sound and Anusandhāna means investigation or exploration.
Nādanusandhāna is meditation through the exploration of sound vibrations.
How to Practise Nādanusandhāna
- Sit in Vajrāsana or Sukhāsana with the spine erect, face relaxed and eyes gently closed.
- Adopt Cin Mudra in both hands and place the hands on the thighs.
- Chant Akāra for three to five rounds and feel the resonance in the lower body or abdominal region.
- Chant Ukāra for three to five rounds and feel the resonance in the middle or chest region.
- Chant Mkāra for three to five rounds and feel the resonance in the upper or head region.
- Chant Omkāra for three to five rounds and feel the resonance throughout the body.
- Repeat Nādanusandhāna several times a day. It helps in the expansion of awareness.
10. A, U, M and Om
Page 170| Sound | Area of Resonance |
|---|---|
| Akāra – A | Lower body / abdominal region |
| Ukāra – U | Middle / chest region |
| Mkāra – M | Upper / head region |
| Omkāra – Om | Whole body |
A – Lower body
U – Chest region
M – Head region
Om – Whole body
11. Samādhi
Page 170Samādhi is described in the chapter as the highest state of consciousness.
It is possible to achieve during meditation when the mind is focused perfectly on the higher self or God for a long time.
12. Dhārana, Dhyāna and Samādhi – Easy Difference
| Practice | Easy Meaning |
|---|---|
| Dhārana | Focusing the mind on one object. |
| Dhyāna | Continuous and steady meditation on the chosen focus. |
| Samādhi | A very deep state of consciousness with perfect focus. |
13. Quick Revision
- Dhārana is one-pointed concentration.
- Jatru Trataka helps practise focusing through gazing.
- During Jatru Trataka, the head should remain still.
- Only the eyeballs move while following the thumb.
- Palming is done after the practice.
- Severe headache is a limitation for Jatru Trataka.
- Dhyāna means meditation or continuous attention.
- If the mind wanders during Dhyāna, gently bring attention back to the breath.
- Nādanusandhāna is meditation on sound.
- A, U, M and Om are used in Nādanusandhāna.
- Samādhi is the highest state of consciousness described in this chapter.
14. Easy Chapter Questions and Answers
15. Important Points to Remember
- Practise in a calm and clean place.
- Keep the head, neck and spine erect.
- Keep the body relaxed.
- Do not move the head during Jatru Trataka.
- Move only the eyeballs while following the thumb.
- Do palming after Jatru Trataka.
- Do not put pressure on the eyeballs.
- Students with severe headache should avoid Jatru Trataka.
- During meditation, gently bring the mind back when it wanders.
- Practise under the guidance of the teacher.
Looking for a practice worksheet?Try this easy and useful worksheet for unit 5 chapter 5 to practise what you have learned. It includes important questions and activities to help you check your understanding, strengthen your concepts and prepare better for exams
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