What is focus and how it affects our life?
Swami Vivekananda once said that what sets great people apart from ordinary ones is their ability to concentrate. At first, I didn’t fully grasp how important focus really is. But the deeper we explore this, the clearer it becomes—our focus shapes our life. The way we experience life depends on where we direct our attention. The more focused we are, the richer and more meaningful our experiences become.
Psychologist Mihaly Csikszentmihalyi spent over 30 years studying “FLOW”—a state of deep focus that makes us more productive. He found that our brain can only take in a limited amount of information at a time, about 126 bits per second. Think of this as mental money. When teachers said, “pay attention,” they meant it literally! Our focus is limited, so we must choose wisely where to spend it.
For example, listening to someone talk takes about 60 bits per second. But at the same time, other things—like background noise or hunger—also demand attention. That’s why when too many people speak at once, we struggle to understand.
Concentration is simply choosing where to invest our limited focus. And this choice shapes our experiences—and our lives.
Some things naturally hold our attention—like our surroundings or our own thoughts. But beyond that, we have a choice. Do we focus on what’s missing or what we’re grateful for? Do we dwell on worry, or do we give our energy to what we can actually change?
I used to think worrying was useful, like it showed I cared. But over time, I’ve realised it rarely helps. If something can be fixed, we take action. If not, obsessing over it only drains us. It’s like spending our mental energy on something that gives nothing in return.
And then there’s our attention crisis—constant unnecessary distractions of having a smart phone. I remember turning off my phone for ten days during a silent retreat. At first, it felt strange, but soon I noticed this background silence I hadn’t even realised was missing. It was like stepping into a quieter, clearer state of mind.
Focus isn’t just about productivity; it shapes how we experience life. I’ve found that simple things like meditation, yoga, and even just being present with one thing at a time have helped me focus better.
Now, let’s see how yoga can help us improve our focus.
The 5 States of Mind – Chitta Bhumi in Patanjali Yoga Sutras
The Yoga Sutras of Patanjali, written around 200 BCE, is one of the most detailed texts on focus and stillness of the mind.
According to Patanjali, the mind moves through five natural states:
Kshipta – A restless, distracted mind where thoughts control us, not the other way around.
Mudha – A dull, sluggish state that leads nowhere.
If these two states dominate, life feels chaotic or uninspired.
Vikshipta – A somewhat focused mind, engaged but easily distracted. This is where most people function and where progress begins.
Ekagra – A fully concentrated, one-pointed mind. This is what modern psychology calls Flow—a key to success.
Niruddha – The highest state, where awareness dissolves into pure attention.
The good news is, we can train our minds to reach these higher states. But how do we do that?
For this, Maharishi Patanjali gave us Ashtanga Yoga as a path to a focused mind. But interestingly, he begins not with concentration techniques but with ethics and self-discipline. Why? Because focus, without the right intent, can be dangerous. History is full of brilliant yet misguided minds that have caused harm. Before sharpening this powerful tool—the mind—it’s wise to first train it to be used for growth, inner transformation, and the betterment of the world.
Ashtanga Yoga – 8 limbs or steps to train our mind.
1. Yama – Living a Clean and Moral Life
- Ahimsa (Non-violence): Avoid harming yourself or others, not just physically but also through words and thoughts.
- Satya (Truthfulness): Be honest with yourself and others. On a deeper level, seek what is real and let go of what is temporary.
- Asteya (Non-stealing): Respect what belongs to others—not just objects, but also time, energy, and trust. Even being late can be a form of stealing.
- Brahmacharya (Moderation): Practice balance in all things, keeping desires and attachments in check.
- Aparigraha (Non-attachment): Let go of greed and hoarding—not just of things, but also of past hurts and unnecessary burdens.
2. Niyama – Personal Discipline and Inner Growth
- Saucha (Purity): Keep your body, mind, and surroundings clean, inside and out.
- Santosha (Contentment): Be at peace with what you have, rather than always chasing more.
- Tapas (Discipline): Stay committed to your path, even when it’s tough. Growth comes through effort.
- Svadhyaya (Self-study): Reflect on yourself and seek wisdom from teachings that uplift you.
- Ishvara Pranidhana (Surrender): Trust in something greater than yourself—life, the divine, or the flow of existence.
3. Asana: Right Posture
Surprisingly, Maharishi Patanjali never described any physical yoga postures as we see today. He simply said, “Sthiram Sukham Asanam”—a steady, comfortable posture. An asana is not just about flexibility or strength; it is a posture held effortlessly for a long time, free from bodily distractions, allowing us to go beyond the physical.
Yoga, at its core, means the union of individual consciousness with the universal. When our posture supports this deeper state of awareness—when it helps us move beyond the limited sense of self—that is true asana.
4. Pranayama: Right Breathing
Patanjali describes pranayama as the conscious regulation of breath to steady the mind. He doesn’t talk about specific techniques but emphasizes that when the breath becomes slow and effortless, the mind follows.
Breath and mind are deeply connected—when we are restless, the breath is erratic; when we are calm, the breath is smooth. Through pranayama, we learn to slow down and refine the breath, which naturally makes the mind more balanced, sharp, and focused. Ultimately, the breath becomes so subtle that it leads us into deeper states of stillness.
5. Pratayahara – Withdrawal of Senses
Pratyahara is often described as the bridge between the external and internal world. Patanjali defines it as the conscious withdrawal of the senses, not by force, but by naturally turning inward.
Our senses constantly pull us outward—sight, sound, taste, touch, and smell keep the mind engaged with the external world. Pratyahara is the practice of gently disconnecting from these distractions, allowing the mind to settle. It’s not about shutting out the world but about gaining mastery over where we direct our attention. This withdrawal creates the space needed for deeper concentration and inner stillness, preparing the mind for meditation.
6. Dharana – Effort Toward Effortlessness
Dharana is the effort we put in to reach a state of effortlessness. It is the practice of training the mind to stay focused on one point—whether it’s the breath, a mantra, an image, or any chosen object of concentration.
At first, the mind will resist, wandering from one thought to another. But with consistent practice, we learn to gently bring it back, again and again. Over time, this effort turns into a natural state of focus, preparing the mind for deep meditation and inner stillness.
7. Dhayana – Effortless Awareness
Dhyana is when focus becomes effortless. Unlike Dharana, where we actively bring the mind back to a point of concentration, here, awareness flows naturally and continuously. There is no struggle—just a steady, uninterrupted presence.
It is the state of being fully absorbed, where the observer and the object of meditation merge. This is what modern psychology calls “flow”—a space where time disappears, thoughts quiet down, and only pure awareness remains. Dhyana deepens into Samadhi, the ultimate state of stillness and unity.
8. Samadhi – Merging with the Infinite
Samadhi is the ultimate state of absorption, where the mind becomes completely still, and the sense of self dissolves. It is not just deep concentration but a state where the meditator, the act of meditation, and the object of meditation become one.
Patanjali describes different levels of Samadhi, but at its essence, it is the state where the mind is no longer caught in fluctuations—only pure awareness remains. This is the true meaning of yoga: unity, where individual consciousness merges with the infinite.
Patanjali’s path is not just about sharpening the mind—it is about freeing it. Each step, from right living to deep meditation, leads us from restlessness to stillness, from effort to ease.
A focused mind is powerful, but its highest purpose is not just success—it is to see clearly, to know ourselves beyond thoughts, beyond distractions. When the mind is still, what remains is something deeper, more real. That is yoga.