Pratyahara, often translated as “withdrawal of the senses,” is the fifth limb of the Yoga Sutras. For many, this practice serves as a gateway to inner peace, offering a sanctuary from external distractions and a space to cultivate focus and calm.
While Pratyahara is widely beneficial, it holds particular promise for midlifers navigating inner shifts, and for individuals with autism, who often face sensory sensitivities.
In this post, we’ll explore the benefits of Pratyahara for these groups, along with three practical techniques to begin experiencing its effects.
What is Pratyahara?
Patanjali describes Pratyahara in Yoga Sutras 2.54:
Sva vishaya asamprayoge chittasya svarupanukara ivendriyanam pratyaharah
‘When the senses withdraw from external objects and turn inward to reflect the true nature of the mind, it is called Pratyahara.‘
In this phase of yoga, we practice withdrawing from sensory input, allowing the mind to settle. Rather than reacting to the world around us, we draw our awareness inward. This shift can feel like a welcome pause for midlifers navigating life’s changes, and for autistic individuals seeking relief from sensory overload.
Pratyahara for Midlife: Finding Calm Amid Life’s Transitions.
Midlife is a time of transformation. Many find themselves re-evaluating priorities, relationships, and life paths. Pratyahara offers a refuge, helping to quiet the mind and focus inward as one navigates these changes. It supports a more profound connection to self, promoting clarity and calm.
Pratyahara and Autism: Managing Sensory Sensitivities.
For those with autism, sensory sensitivities are a daily experience. Pratyahara, in its gentlest forms, can create a space of inner quiet where one can choose to disengage from overwhelming sensations. With regular practice, Pratyahara may offer a toolkit for self-regulation, bringing a sense of control and peace.
Three Pratyahara Practices to Get Started:
- Breath Awareness
One of the simplest ways to practice Pratyahara is through breath awareness. By focusing solely on the breath, we begin to distance ourselves from external distractions. Breathing in and out through the nose, try counting each inhale and exhale. This rhythmic awareness of breath creates an internal anchor, gently pulling awareness away from the senses. - Guided Yoga Nidra
Yoga Nidra, a guided meditation often called “yogic sleep,” guides practitioners through a body scan and deep relaxation. This practice of moving awareness inward helps to reduce sensory input, often creating a space of profound calm. Yoga Nidra can be particularly useful for those with autism, as it provides a structured way to withdraw attention from overwhelming stimuli. - Chanting or Repeating a Mantra
Focusing on a mantra—such as “Om” or “So Hum” (meaning “I am that”)—can aid in quieting the mind. By repeating the sound internally or externally, one’s focus moves away from external distractions. Mantra practice can be particularly grounding for midlifers, helping to establish a steady rhythm amidst life’s flux.
Pratyahara and me.
As a midlifer and someone who has autism, Pratyahara is my go-to practice. For example, recently a prospective client during a discovery call flashed me, showing me his privates (on purpose) during the online meet.
This situation shocked me to the point that I withdrew from the outside world, shutting myself off from my partner, friends and family. I kept appointments to the bare minimum that I could earn a living, and had to ask for time-off from non-urgent commitments.
I withdrew from the world, practising reiki a lot, and also a lot of mantra-chanting (both reiki chants, as well as yogic chants). I spent mindful time with my pets and my partner, and after about a fortnight, I returned whole once again.
Not wanting to dwell too much on what this prospective client did, when he did flash me, everything suddenly became brighter and more turbulent. For a few days, I found myself overwhelmed with sensory overload; visually and aurally.
Pratyahara can help sooth that.
Practise Pratyahara.
Pratyahara is a valuable practice for tuning out the noise and finding peace within. For midlifers facing inner changes and individuals with autism managing sensory challenges, Pratyahara offers simple, profound ways to turn inward. In both cases, this practice nurtures an awareness that can enhance resilience, clarity, and peace.
If you need help or guidance, do reach out to me. I am here to support you.