The practice
Sit and let each sense come off its object — sight already closed, hearing let go of, touch released — and gather them inward towards the space in the middle of the chest. When they are gathered, hold attention undivided at the centre of that space.
What it works on
The gathering is half the practice. Most sittings fail not at concentration but at the point before it, where the senses are still hooked outward. This dharana makes the withdrawal explicit rather than assuming it.
Notes
- Do not force the senses shut. Let them come off their objects the way a hand lets go.
Practise gently
Shoonyaka offers educational and contemplative material, not medical, psychological or religious authority. Nothing here diagnoses or treats any condition. Stop any practice that leaves you dizzy, frightened or unwell, and treat a strong reaction as a reason to rest rather than to push on.