Pratyahara (the 5th limb of yoga)

Pratyahara (the 5th limb of yoga)

Excerpt from Shakti Pranayama Guide:



Learn more about the Shakti Pranayama Guide

Pratyahara is the practice of turning inward—an exploration of the mind through observation. In this process, the yogi begins to witness the tricks the mind plays: desires, ego, emotions, anxiety, and habits. This is the art of introspection, where practicing Pratyahara gradually increases awareness and facilitates detachment without pain. Since the task is to turn inward, the practitioner consciously ignores the stories the mind creates, choosing instead to observe raw emotions and thoughts without becoming entangled in them.

It’s almost like "hacking" into oneself—using the awareness of the mind’s patterns to navigate beyond them and redirect focus.



It is advisable to start with simpler exercises in Pratyahara to understand the body's feedback mechanism before tackling more complex emotions. This helps build a foundation of awareness. Once comfortable with this, you can then gradually move on to deeper emotional work.
It’s best to explain Pratyahara through examples.


Example 1:

Start with something simple from everyday life, like a habit you may want to break—or not. The key is to begin with something where the response mechanism, or "urge," is immediate. Take a simple habit, like drinking coffee, tea, or eating. When you experience a craving, focus on the sensation of craving within the body rather than the object of desire (like food). You’re not resisting the craving or forcing yourself not to give in; instead, you are observing and understanding the craving.

Ask yourself: How does the craving originate? What signals are being sent in the body? Who is sending them, and who is interpreting that sensation as craving? What influences your decision to act on the craving? Follow the trail of this internal process. As you do this, observe how the intensity of the craving changes during the process.

Note and Caution:

Don’t ask a verbal question during introspection. If you ask a verbal question, the mind will provide a verbal answer, which can disrupt the process. This is an existential question where the answer comes as an understanding—an insight that guides you to follow the trail and eventually get to the root of the craving, without mental interference.

By beginning this exploratory journey of self-awareness, you naturally step into the role of an observer, creating a separation between yourself and the mind and body.

 

Learn more about the Shakti Pranayama Guide

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