Pratyahara: Withdrawing the Senses

Pratyahara or withdrawal of the senses is the fifth limb of Patanjali's Raja Yoga and the stage which precedes Concentration and Meditation.

The five senses are the doorways to the mind. Essentially, it is through the senses that we gather data from the external world. And it is with this information, that we are able to recognize the environment or communicate with others. But when we intend to explore the inner world, the senses can often become an obstacle.

The practice of Pratyahara – which translates to ‘withdrawal of the senses’ – prepares us for meditation, by disengaging us from our senses, and from the continuous streams of information that the senses feed the brain.

In Raja yoga, Pratyahara is regarded as the fifth limb of yoga, and an absolute pre-requisite of meditation. For if we sit down to meditate without having the ability to disengage from sense data, our practice will very quickly become interrupted by our own thought processes.

Pratyahara: A State of Refined Consciousness

The word Pratyahara is derived from the union of two words – “Prati” and “Ahar” which means controlled consumption. Our five senses – smell, taste, sight, touch and hearing – serve as gateways for the five types of external stimuli. According to yogic theory, the mind – which is the receptor and controller of the senses – is the sixth sense.

We all understand the importance of controlling the quality and quantity of the foods we consume for our physical health and wellbeing. Similarly, to enjoy mental health it is important to control the type of thoughts and emotions we entertain. Dwelling on negative and inadequate thoughts will give us mental indigestion in the same way eating inadequate foods produces physical discomfort.

By withdrawing from the senses we essentially disconnect from sense data, and cultivate a unique and powerful ability: immunity to external stimuli. An impenetrable resilience to happenings of the outer world. We shift from an emotionally reactive to a positively responsive mind. The yogi who masters the art of Pratyahara interacts with the world with full intensity yet remains calm and grounded through all experiences – the favorable and the adverse.

Disconnecting from sense data, does not mean to block or switch off the senses. Rather it implies a shift in focus from the external to the internal. Pratyahara is a state of refined awareness, in which one’s mind is not affected by insult and praise, comfort and discomfort, pleasure and pain or profit and loss.

The Stages of Pratyahara

In the first stage of Pratyahara, we extend our senses fully outward. We become completely engaged with sense data and pay detailed attention to external events.

In the second stage, we observe how we react to the sense data. If there is a particular smell, are we repelled by it? Are we being disturbed by some external noise? Whatever our reactions may be, the objective is to learn to remain in balance. To develop immunity to external circumstances.

In the third stage of Pratyahara, we start to recognize the connection between sense data and our inner experiences. We observe certain thought pattern being triggered by specific sounds. Or realize memories are activated with certain smells or tastes.

In the fourth stage, once we have recognized the relationship between outer experiences and our internal activity, we begin to balance our responses. With time we master the process, becoming immune to sensory experiences.

In the fifth stage, we begin to make the transition from the state of Pratyahara to the state of Dharana, which means unwavering concentration. Only when we have mastered withdrawing the senses, as well as remaining unwaveringly focused, can we begin meditation.

Starting Pratyahara

There are two main practices which lead to the state of Pratyahara: Antar mouna or inner silence and Yoga Nidra.

During Yoga Nidra, we first become aware of all external sounds. We then redirect our awareness to different parts of the body, which in turn get relaxed. Once the body attains deep relaxation, the mind begins to internalize, and then attains a state of relaxation. This is state of internalized relaxation is Pratyahara.

Antar mouna starts with thought observation. By observing the thoughts whilst being aware of the external environment we begin to see our idiosyncrasies and slowly gain control over our mental processes. The mind becomes balanced, and our stresses begin to fade.