This is an 8-part series of 5-minute practices inspired by the 8-limbs of yoga and offers something for everyone with an option to try something new outside of what modern life wants you to think yoga is.
To honour International Yoga Day, I’m sharing “The Path Within”, a FREE 8-part video series. Each practice is just 5 minutes. Each one inspired by one of the eight limbs.
Practice 5: Pratyahara
Often translated as “withdrawal of the senses,” it doesn’t mean blocking the world out. It means consciously shifting your attention inward, rather than being pulled by every sound, sight, or scroll.
In a world of overstimulation, Pratyahara is medicine. It teaches us how to notice what we’re exposed to, and how much of our attention we’ve given away. In neuroscience, this is about creating internal space, moving from sensory input to embodied awareness. The result is less reactivity, more regulation, and deeper presence.
This practice is simple but powerful. We’ll consciously soften the senses — not to escape, but to come home.
Skip to 1 Minute, 20 Seconds to begin the practice
To integrate: Pratyahara is less about tuning out and more about choosing what you tune into. It's about creating intentional breaks in your day to refocus your attention inward, especially when the noise outside feels too loud.
Here are a few ways to apply this off the mat:
Set a timer to pause every few hours, close your eyes for one minute, breathe, and notice how your body feels.
Before switching tasks or opening your inbox, take three quiet breaths and place a hand on your body.
Replace one scroll session with stillness: sit, close your eyes, and ask yourself how you are, without needing to answer.
These tiny inward moments recalibrate your nervous system. They make space for clarity, presence, and better decision-making.
You don’t need to change your life. Just the way you meet it.
What’s one small inward pause you can weave into your day today?
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