Welcome!
Today we'll practice Pratyahara,
The yogic art of withdrawing the senses and turning the mind inward.
This practice is about creating a space of inner silence,
Where you can meet yourself without distraction and begin to notice the subtle currents of energy,
Thought and sensation beneath the surface of deity awareness.
In our daily lives our attention is pulled outward by sounds,
Sights,
Touch,
Tastes and smells.
We rarely pause to witness our internal environment without reacting.
Pratyahara teaches us to step back from the outer world,
To become a calm observer and to tune into the richness of the inner world.
By gradually turning inward,
We reduce over-stimulation,
Calm the nervous system and cultivate the clarity and presence needed to sense our own truth.
You may notice a subtle quiet,
A gentle space between thoughts or even a deep sense of stillness.
This is the doorway to deeper self-awareness,
Inner listening and energetic balance.
Today's practice will guide you step by step.
First,
Observing the outer world with full presence.
Then,
Noticing the body and breath.
And finally,
Withdrawing the senses inward,
Resting in pure awareness.
In this practice there is no need to achieve anything,
No need to control the experience.
Simply follow the guidance,
Allow your senses to relax and be present with whatever arises.
Every sound,
Every sensation,
Every thought is simply observed and allowed to settle naturally.
This is the practice of witnessing,
Of returning inward and of reconnecting with the silent center that is always present within you.
This meditation is best practiced without headphones as we will be tuning in to the sounds around us.
Let's begin.
Please come find a comfortable position.
Making sure your body is being supported and relaxed.
Giving yourself permission to let go of the thinking mind.
And step into the body noticing the weight of your body and the surface beneath you.
Noticing the pull of gravity cradling you.
Now bring your awareness to the sounds around you.
And listen to the most distant sound you can perceive.
Just listening.
Do not name it.
Do not follow it.
Just listen.
Allow your awareness to move from one distant sound to another,
Naturally and without effort.
Gradually become aware of the sounds closer to you.
What do you hear?
Now begin to notice the sounds even closer to you.
And finally,
Notice the sounds within the room.
Remain a witness.
The sounds come and go,
But you stay present and unmoving.
Notice when you're being carried away with the story of a specific sound.
And when you do,
Gently bring your attention back to the sound itself.
Now begin to detach your awareness from these sounds.
Let them fade into the background as if they are moving farther and farther away.
And begin to bring your attention to the physical body.
Feel into the natural posture.
The points of contact with the floor or chair.
Feeling into the weight of the body.
Observe any sensations.
Heat or coolness,
Pressure,
Vibration,
Tingling,
The movement of the breath.
Do not change anything.
Simply observe.
See the body as an object that you are being aware of.
You are the witness.
The body is the observed.
Gradually allow your awareness to withdraw from the surface of the body and recede inward.
And as you do,
Shift your attention to the breath.
Feel the natural flow of the inhalation and exhalation.
Observing the breath like a wave moving in and moving out.
Notice the space between the breaths,
The stillness.
Notice that as your awareness settles on the breath,
The external world becomes more distant.
Keep feeling and observing the breath.
Now imagine the senses withdrawing inward,
Like petals closing around the inner space.
Withdraw the sense of hearing,
Letting the external sounds move far away.
Withdraw the sense of touch,
Letting the body become light and almost distant.
Withdrawing the sense of sight.
The eyes are closed,
But now allow the urge to see to dissolve.
Withdraw the sense of taste.
Withdraw the sense of smell.
Allow all senses to rest inward,
As if they are turning toward the center of the mind.
The outer world slowly fades away.
Your inner awareness brightens.
Let's take a few moments to settle into this space.
And take your time getting there.
Now become aware of the space behind your closed eyes.
A quiet inner sky.
A subtle field of awareness,
And observe whatever appears.
Light,
Darkness,
Movement,
A specific color or stillness.
Just noticing what is present here.
Do not try to create anything.
Do not engage with anything,
Simply watch,
Resting as pure awareness,
Withdrawn,
Still,
Centered.
What do you notice within you?
What is coming up for you?
Try to not let yourself be carried away by anything that comes up.
Keeping the intention to stay centered,
Stay present.
Allowing everything to come and go.
And let's rest here for a few minutes.
Just resting.
And being present for what is.
Now gradually become aware of the breath again.
Noticing the natural rise and fall.
Feel the body sitting here.
And become aware of the sounds in the room.
Take a deep breath in through the nose.
And exhale fully.
When you're ready,
You may open your eyes.
And see if you can remain quiet for a moment as you go back to your day.
The inner withdrawal will continue even as you re-enter the external world.
Thank you for practicing today and I hope to see you again tomorrow.
