How to Incorporate Pratyahara Into Your Life
The world is filled with distractions and there are various people and things vying for our attention. This can be overwhelming and if we are not mindful, our energy can be pulled in many ways and drained through various sources, which leads to a lower quality of life. As a person living in modern times, practicing pratyahara can be a transformative and empowering experience. Here are some practical tips to incorporate pratyahara into your life:
Create a Sacred Space: Designate a quiet and peaceful area in your home where you can practice pratyahara. Make this space your sanctuary, free from distractions and external disturbances. Sacred spaces can also be sacred times, times that you place a boundary around that are for a designated spiritual purpose (like prayer, deep breathing, meditating, reading a sacred book, journaling, yoga, dance, etc.)
Mindful Breathing: Begin your practice with mindful breathing exercises. Sit or lay down comfortably and focus your attention on the breath. Observe the inhalation and exhalation without trying to control it. Or you can focus on the spaces in between the inhale and exhale, noticing when one switches to the other. This helps calm the mind and turn your focus inward. You can also join us in August for breathwork.
Limit External Stimuli: In the modern world, we are bombarded with sensory inputs, especially through technology. Take breaks from social media, news, and other external stimuli that can be overwhelming. Set aside specific times for using technology and be intentional about it. Set a timer on your phone or all in an accountability partner if you need to. I am going to comb through my following list to ensure that who I am following still resonates with where I am and I am going to mute whoever is left on my list.
Nature Connection: If you have access to it, spend time in nature to reconnect with the natural world. Go for walks in a park, hike in the mountains, sit under a tree, or find a patch of grass that you can put your skin on. Nature has a calming effect on the mind and can aid in pratyahara.
Cultivate Inner Awareness: Develop self-awareness by observing your thoughts, emotions, and reactions without judgment. Understand how external influences affect your inner state and practice detachment from them. This is where a journal comes in handy. It doesn't have to be a long entry, but you can track your moods, feelings, emotions, and sensations and what influences that state. Documenting your internal state can help you be aware of patterns and call in the resources that elevate your state of being.
Mindful Consumption: Be conscious of what you consume, not just in terms of food but also media, literature, and conversations. Surround yourself with uplifting and positive influences. Remember, we can never take out what we put in our brains, it lives there forever so be intentional about what you put in your mind.
Yoga Asanas: Incorporate yoga postures into your routine. The physical practice of yoga (asanas) prepares the body for pratyahara by releasing tension and increasing flexibility. Yoga asanas and movement in general are ways to clear the mind-stuff in your BodyMind. Remember that the body holds wisdom too If we are distracted by aches and stiffness, we might miss what important messages that body wants to tell us especially as it pertains to what our feelings and emotions are conveying to us.
Meditation: Regular meditation is a powerful way to practice pratyahara. Start with short sessions and gradually increase the duration by one minute every week. Guided meditations or visualizations can be particularly helpful if your mind tends to wander a lot.
Affirmations and Self-Love: Cultivate a positive self-image and practice self-love. Use affirmations to reinforce positive beliefs about yourself and your identity as a person of the Diaspora. Tap into inner child work and follow your joy back to your truest self.
Community and Support: Connect with like-minded individuals like those in We Heal Too. Having a supportive community can provide encouragement and make the journey more enjoyable. It can also take the pressure off of doing everything alone and not knowing where to start. We have over a year of archived materials to go through.
Remember that pratyahara is a process, and it's okay to have moments where you feel challenged. Be patient and gentle with yourself as you embark on this journey of self-discovery and inner transformation. Over time, practicing pratyahara can lead to a deeper sense of peace, resilience, and empowerment.
How will you incorporate Pratyahara this month?
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