Path to Pratyahara
I don’t know about you, but on a daily basis, I’m absolutely bombarded by external stimuli. I have to work fairly hard to keep all that “noise” at bay.
For example, news and media. While I do like to keep informed and aware, I find myself needing to have good boundaries around this consumption. The same thing goes for social media. Do I love seeing my friend’s adventures? Yes. Funny memes? Totally. Do I find I get completely sucked into this if I’m not careful? 100%!
Then there’s the daily: bills, meals, laundry, cleaning, packing lunches, childcare scheduling, drop-offs, meetings, exercise schedule, travel…blah blah blah. Just typing it all together makes my chest tighten a bit.
Frankly my own thoughts can sometimes be unhelpful noise if I’m not bringing mindful awareness to it.
All this to say, I love an intentional break from the daily “noise”. For a small daily ritual to practice this, I practice quiet moments of breathing and clarity in the morning - often in my bed. I also walk outside. I practice yoga postures paired with breathing.
When I’m outside I do pay attention to sounds, sights, smells, feel, etc. to engage my senses is what is REAL and immediate. In doing so, I try to omit any swirling thoughts or to-do lists. Just let myself be engaged in what is happening around me outside.
It’s often in moments outside, when I cue in to myself, my breath, and immediate surroundings, that I can find glimpses of pratyahara, translating to a withdrawal of the senses. This is number five on the “eight limbs of yoga” as outlined in the Yoga Sutra of Patanjali.
Pratyahara is a practice of turning your attention inward. Letting the constant influx of outside stimulus and information fall away for a bit, and engage meaningfully within yourself.
For reference the eight limbs of yoga are: yamas (ethics), niyamas (personal observances), asana (yoga postures), pranayama (breathing practices), pratyahara (withdrawal of the senses), dharana (concentration), dyana (meditation), and samadhi (state of unity/enlightenment).
Pratyahara is a practice that many experience glimpses of in a yoga or meditation class, or on a quiet hike, or a paddle in calm waters.
It’s not about completely turning everything off, but a practice of observation without judgement or reaction. The practice of finding contentment in the here and now. Allowing attention to stay gently focused on the present moment. When engaging in pratyahara, any distractions don’t need to garner attention, as one’s focus can stay present and mindful all the same.
Over the years I’ve found daily short rituals in pratyahara helpful. I also find longer getaways where I can fully steep in this deeply nourishing. Have you noticed that an immersion in outdoor activities, yoga, meditation, quality sleep, and good food does actual wonders?
Time away is a luxury, but also a necessity. We need to be able to revitalize and re-energize. Often that means novel experiences bring the ability to let our minds fully rest, put the to-do list away, and fully experience what this pratyahara practice is all about. To withdraw from external distractions means the opportunity to get quiet and meaningfully connect within.
