Seeing Isn't Always Believing: The Yoga Practice of Pratyahara

We all like to think what we see is the truth, right? “Seeing is believing,” they say. But what if your brain is quietly tricking you, filtering out most of what’s happening around you, and only showing you what it thinks matters?

It’s kind of wild when you really think about it.

In yoga, we practice something called Pratyahara—it’s the art of dialing down your senses. And there’s a good reason why this practice is so powerful. But first, let’s dig into how your brain, thanks to the Reticular Activating System (RAS), decides what you notice—and how yoga can help you see the world through a different lens.

Meet the RAS: The Brain’s Bouncer

Picture this: Your brain is like a super exclusive club, and the Reticular Activating System is the bouncer standing at the door. Its job? To let the “VIPs” (thoughts, experiences, and sensations) in, and keep the rest out.

Why? Because your brain just can’t handle everything going on around you. That would be sensory overload! So the RAS focuses on what’s important—things tied to your beliefs, experiences, and what’s currently on your mind.

Ever notice how after you think about buying a certain car, you suddenly start seeing that car everywhere? That’s your RAS flagging it as “important” because you’ve been thinking about it. The car was always around—you just didn’t pay attention before.

It’s amazing how much your reality is shaped by what your brain decides to let in and what it ignores.

But this selective perception doesn't just stop with your brain. It’s a lot like how social media algorithms work too—they create echo chambers, feeding you more of what you already believe and see. Just like your brain, social media reinforces your biases, leaving little room for new ideas or perspectives. It’s no wonder people can feel stuck in their own bubbles, constantly seeing the same ideas and opinions over and over again.

So, What Does Yoga Have to Do With This?

Yoga isn’t just about bending and stretching your body into different poses. The real beauty of yoga lies in developing awareness and mastery over the mind. That’s where Pratyahara—one of the eight limbs of yoga—comes in.

Pratyahara means “withdrawal of the senses,” and it’s all about pulling back from the sensory overload that constantly bombards us. Think of it like pressing the "mute" button on the outside world, so you can tune into what's going on inside.

Now think about this: if your brain is constantly filtering what you see, hear, and feel based on old experiences and beliefs, are you really living in the moment? Or are you just getting a curated version of reality, carefully filtered by your RAS?

That’s why Pratyahara is so important. It helps you step outside of that filtered reality and reconnect with yourself, free from distractions and sensory overload.

Why Practicing Pratyahara is a Total Game-Changer

These days, we’re all hit with an endless stream of information—phones buzzing, notifications pinging, ads flashing everywhere. It’s no wonder our brains are on autopilot, constantly filtering out what we “need” to see.

This is where Pratyahara works its magic. When you practice Pratyahara, you make a conscious decision to unplug from sensory input and let your mind calm down. It’s in this space of stillness that you can start to notice what’s really going on inside—your thoughts, your emotions, and even those subtle sensations that normally get drowned out.

By taking a break from all the external noise, you gain clarity and focus. It’s like wiping the fog off a mirror and finally seeing yourself clearly again.

Bringing Pratyahara Onto the Yoga Mat

So how can you practice Pratyahara during yoga? Here are some ways to start withdrawing from your senses and tuning into your inner world:

1. Yoga Blindfolded
   Think you’ve mastered a pose? Try doing it without being able to see! Practicing yoga blindfolded is a total game-changer. You stop relying on visual cues and start tuning into what you feel. It can make balancing more challenging, but it also deepens your awareness and strengthens your other senses.

2. Yoni Mudra (Gesture of the Womb)
   This mudra helps you withdraw from external distractions by literally shutting them out. You close your eyes and cover your ears, cutting off sight and sound. This forces you to listen to your inner rhythms and connect with a deeper stillness.

3. Candle Gazing (Trataka)
   An ancient practice that helps you focus your mind, Trataka involves gazing at a candle flame. It’s a powerful way to quiet the mind and block out distractions. Eventually, as your eyes water and close, you’ll continue to “see” the flame’s afterimage, even with your eyes shut, training your focus to stay sharp.

4. Relaxation
   After your yoga session, when you rest in Savasana, take it a step further by actively withdrawing from each sense. Let your mind disconnect from the outside world and melt into deep relaxation.

Your brain is doing an impressive job of filtering through all the sensory overload. But in doing so, it can limit your experience of life. Yoga, through Pratyahara, offers a way to break through those filters and reconnect with yourself on a deeper level.

By pulling back from the constant stream of sensory input, we open the door to clarity, awareness, and peace. So next time you’re on the mat, take a moment to notice: What are you really seeing? What might you be missing? And how can you start shifting your attention inward?