The path to forming a meditation practice unfolds for most of us in stages. If you’ve ever tried to meditate and felt that you were ‘bad’ at it, this post can help you understand the technique and process of bringing your mind into stillness.

Pratyahara is a mindfulness practice where we choose not to take anything more in (prati - “away from”; ahara - “what we take in”).

Moving from awareness to attention

Awareness is general; attention is specific. We can be aware of several things simultaneously without being conscious of any detail. Awareness moves fluidly without touching down at any point.

Attention occurs the moment the mind stops at a certain point. The things that catch out attention tend to be related to our senses. Loud noises, bright lights, strong odours, peculiar people, and changes in temperature catch our attention quickly. The more extraordinary the sensory experience, the longer our attention lingers.

Attention can last for a split second, or it can last a bit longer, but our attention has the tendency to jump. 1000 thing can catch (or demand) our attention in a day. We’re adaptable creatures and can operate like this for a while, but eventually we’ll get tired, overwhelmed or even burned out, if we don’t keep an eye on our boundaries.

Moving from attention to concentration

The transition from attention to concentration begins with heightened motivation. If we find something fun, like playing an instrument or a sport, drawing, reading, etc., our curiosity naturally motivates us to commit our attention to the task. When we are committed, attention transforms into concentration. Our ability to concentrate extends as we acquire skill and interest — then we can remain engaged with a task longer and longer.

Moving from concentration to meditation

When we start a meditation practice, we are committing our attention to our well-being. Our goal is not too “stop thinking,” it is to allow ourselves a moment of peace by turning our attention inward. The more we are able to bring our attention back to ourselves, the less our mind jump around all of the things outside of us.

Yogis who feel scattered and overwhelmed (Vata) will need to limit noise levels, artificial light and visual distraction in order to start their pratyahara practice. Meditation can be performed seated or even reclining (savasana) to encourage physical rest along with mental rest. By making their environment as peaceful as possible, they can start to go within.

Yogis who feel agitated and cross (Pitta) usually feel the effects of pratyahara first by giving their eyes a break. They may choose to close the eyes in meditation, or keep the eyes with a soft focus at one point. Using their breath as a meditation point, they soften the emotional tension they experience when focused on productivity.

Yogis who feel uninspired and lacklustre (Kapha) can cultivate pratyahara with practices that use their voice. Chanting Om is a wonderful way to keep the mind and heart engaged with the practice. Finding a good posture for singing encourages attention and the joy of singing encourages concentration. Over time, meditation unfolds with the practice easily.