A more steady you,
brightens the world around you.
Dhāraṇā holds the mind to one place; dhyāna is that hold as one unbroken flow; samādhi is when only the object shines (Yoga Sutra 3.1–3; the glosses are ours).
An anushthan is a practice commitment over several days: japa, or minutes, each day for a set number of days. Log what you do each day; the app keeps count and suggests a pace.
Before your first question: what you ask, with the last few messages of this conversation, goes to Uma's server and on to the AI providers Anthropic and OpenAI to be answered. Leave out anything you would rather keep private.
Ask about a verse, a practice or a term.
Uma is not a teacher or a doctor. What it says is educational, not medical advice, and not a substitute for a teacher.
Ask a doctor first, and leave out breath work, trataka, fasting and long sittings until you have, with: pregnancy; high or low blood pressure or a heart condition; epilepsy; glaucoma or another eye condition (and take contact lenses out before any gazing practice); recent surgery or a hernia; a history of psychosis, bipolar disorder, PTSD or dissociation.
Stop and get help if a practice brings on panic; a sense that you or the world are unreal (derealisation); sleeplessness that goes on; intrusive memories; an unusually high or racing mood; hearing voices; or thoughts of suicide or of harming yourself.
Help now: in India, Tele-MANAS 14416 or 1-800-891-4416 (free, any time); in the US, call or text 988; anywhere else, findahelpline.com lists free, confidential lines. In immediate danger, call your local emergency services.