TURNING INWARD (PRATYAHARA)

This meditation gently guides you to turn your attention inward by softening the senses and settling the body and breath. You’ll be invited to notice sensations, sounds, and thoughts without needing to change or control them. Rather than blocking out the world, the practice helps you choose where awareness rests. Expect a calm, supportive experience that cultivates inner steadiness and presence.

Transcript

Hi,

This is Adriana from Awakening Goddess.

Today we are practicing Pratyahara,

The gentle withdrawal of the senses.

Begin by getting settled into your space,

Allowing the body to be supported by the earth beneath you.

Adjust yourself as needed and let the breath move naturally.

Inhales and exhales start to flow on their own.

You let yourself just arrive.

We turn inward not by blocking out the world,

Not by turning away from experience,

But by choosing where attention rests.

By closing the curtain slightly to shine light over your inner landscape,

To make it more visible.

You are sensing your own presence here.

Let's begin by noticing the external sounds.

They might be far,

They might be near,

Loud or very subtle.

No need to chase them or follow them,

Simply notice.

And see if you can allow them to slowly fade in the background as you start to bring your awareness to the beat of your own heart.

Can you hear it?

The pulsing of your being,

The steadiness that lives inside you.

As you inhale feel it expand and as you exhale feel it contract.

If attention starts to drift outward to sound,

Thought or distractions,

Gently just guide back.

Not with force but with curiosity.

What is here within me?

Allow yourself to rest in your own sound,

The breath moving,

The body sensing.

Nothing needs to disappear,

Everything can exist at the edges.

And your attention simply rests here.

Heartbeat,

Pulsing breath.

Remain with this inward awareness.

Rest in yourself.

Take a deep inhale through the nose.

Energize your body a little bit more.

Exhale and let that go.

Softly opening the eyes to the space around you.

Namaste.