Pratyahara and visualization meditation
In previous blogs we've explored basic principals of meditation and mindfulness. Today, we’ll focus on turning inwards and see how visualization can help us tune in.
Turning inwards
In the yogic tradition, pratyahara is one of the eight traditional limbs of yoga. It refers to withdrawing from the external senses. This is an essential step in the meditative practice that shifts attention inward to connect with our internal experience.
This step is essential to enter the next limb of yoga - dharana. Dharana translates to concentration and collection of the breath and the mind. Guiding yourself through a visualization practice is a way of withdrawing from the senses and creating concentration.
Many feel they cannot self-guide and prefer a teacher to guide them through a visualization practice. Whether we are following along in class or on Spotify or YouTube, the sensory engagement of listening can help with focus and engagement
Interoception is the experience of signals within your body. It's one of your senses like touch, taste, sound, sight, and smell, but unlike these externally focused senses, interoception collects feedback from your internal systems.
Feeling hunger or pain, noticing your muscle tone or body shape, or regulating your breath are all forms of interception.
Through building interoception, we strengthen our ability to engage with pratyahara practices.
No matter what you call it, tuning out the external world and into yourself to cultivate self-awareness is a form of self-regulation and foundational in meditation.
Benefits of visualization meditations
Improves ability to focus the mind
Increases self-awareness
Improves ability to separate from negative thoughts
Reduces anxiety
Scientific studies support the efficacy of these practices. Several studies suggest guided meditations reduce anxiety and improve emotional well-being. Other studies indicated a positive effect in reducing experiences of depression, pain, and insomnia with the use of visualization.
Types of imagery
There are endless variations of guided imagery practices. They often tell a story of a journey and can have themes of natural elements like seasons, moving rivers, or the growth of trees. These practices use images and stories that the participant finds calming, relaxing, enjoyable and safe.
Studies indicate greater efficacy at reducing anxiety and improving self-regulation in practices that include connection to nature.
Yoga Nidra is a yogic meditation practice that uses a body scan to relax the body and mind.
Put it together with some practices
For these practices, you will want a comfortable space for you to sit or law down. Ideally in a safe, quiet, and calm location so you can settle into your practice with less distraction.
Meadow Meditation
Alana guides a short grounding meadow meditation.
A guided practice in a pleasant natural setting that allows you to connect to the timelessness of nature and its elements. A practice to connect to your body through breath and to the earth through tree imagery. Explore connections to the earth both above and below ground and notice what comes up during and after your practice.
Grounding Tree Practice
Join Megan for a short meditation practice using the grounding tree imagery.
A guided visual meditation to connect and center to oneself and to the earth. Using the imagery of tree roots connecting through the earth as a way to connect to the earth and its cycles around us. Practices like this help us to remember we are one part of larger, interconnected system and can promote a sense of connection and balance.
Mini practice to settle
A short guided practice inwards led by Megan.
Tune in to your own internal landscape with this short practice. A guided practice you can do seated or laying down that invites you to tune into your bodies feedback. Through gentle cues explore your muscle tone and breath.
Looking for more Resources?
Join us in person: check out current class offerings in Kitchener
Read: introduction to mindfulness
Watch: meditation playlist on YouTube
References
