Pratyahara (Sense Withdrawal) is the fifth limb of Patanjali’s Ashtanga Yoga, acting as a bridge between external practices (asana, pranayama) and internal practices (dharana, dhyana, samadhi). It involves withdrawing the senses from external distractions and turning awareness inward.
1. Create a Conducive Environment
Find a quiet and distraction-free space.
Sit in a comfortable meditative posture (Sukhasana, Padmasana, or Vajrasana).
Keep your spine straight and hands in Gyana Mudra (thumb and index finger touching).
2. Focus on the Breath (Initial Preparation)
Close your eyes and breathe deeply.
Use slow, rhythmic breathing (4-4-6 pattern: inhale for 4 counts, hold for 4, exhale for 6).
Let the breath anchor your attention inward.
3. Detach from the Senses One by One
A. Sight (Chakshu Pratyahara) – Withdrawing from Visual Stimuli
Close your eyes gently.
Visualize darkness or an internal light (like a candle flame or the third-eye point).
Imagine the outer world fading away.
B. Hearing (Shabda Pratyahara) – Withdrawing from Sounds
Focus on the sound of your breath instead of external noises.
If external sounds distract you, mentally repeat OM or another mantra.
Try Bhramari Pranayama (humming bee breath) to tune inward.
C. Smell (Gandha Pratyahara) – Withdrawing from Scents
Take a deep breath and become aware of the surrounding scents.
Shift your focus to the sensation of breath entering and exiting your nostrils.
If needed, use a neutral or calming scent (like sandalwood or lavender) to center your mind.
D. Taste (Rasa Pratyahara) – Withdrawing from the Tongue
Keep your tongue relaxed, slightly touching the roof of your mouth.
Avoid craving food or recalling flavors.
Imagine your tongue becoming neutral, with no desire for taste.
E. Touch (Sparsha Pratyahara) – Withdrawing from Physical Sensations
Bring awareness to your body, then mentally detach from it.
Feel lightness as if you are floating.
If discomfort arises, observe without reacting—let it dissolve.
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