Yoga Nidra, Concentration and Meditation Techniques

Question 1

Define Pratyahara

Answer 1

Gaining mastery over external influences

Question 2

What is pratyahara?

Answer 2

• To withdraw the senses from their external objects and turn them inward
• Train our sense organs to remain quiet and detached from outer stimulation (our senses no longer take us outward or distract our internal practice)
• Controlling our sensory impressions

Question 3

What are the four main forms of pratyahara?

Answer 3

1. Indriya P (control of senses)
2. Karma P (control of action)
3. Prana P (control of vital energy)
4. Mano P (withdrawal of the mind from the senses)

Question 4

Why is pratyahara important?

Answer 4

It bridges the gap on our eightfold path between all the external practices of yoga and the internal, bringing us closer to Samadhi. Gaining mastery over the senses is a prerequisite to successful meditation.

Question 5

In yogic thought, what are the three levels of ahara (nourishment)?

Answer 5

1) Physical food
2) Impressions
3) Associations

Question 6

Ahara: Physical food?

Answer 6

Brings in the 5 elements to nourish the body

Question 7

Ahara: Impressions?

Answer 7

Brings in the subtle substances necessary to nourish the mind

Question 8

Ahara: Associations?

Answer 8

The people we hold at heart level, who serve to nourish the soul

Question 9

How does indriya pratyahara work?

Answer 9

• Control of the senses
• Gives the tools to strengthen the spirit and reduce its dependence on the body (not suppression but proper redirection)
• Antidote to sensory overload

Question 10

What does prana pratyahara involve?

Answer 10

• Control of vital energy (prana)
• Control over prana allows for control of our senses
• Withdraws prana (unlike pranayama which generates it)
• Practice = withdraw prana from different parts of the body and direct it to where you wish to fix the attention
• e.g. Visualising the death process (best method) - visualise prana (life force) withdrawing from the body step-by-step from feet to head, shutting off the senses

Question 11

How does karma pratyahara work?

Answer 11

• Control of actions
• Controlling the motor organs
• Right work and actions give control over the motor organs
• Two parts:
  1) Outer action - service
  2) Inner action - rituals
• Surrendering any thoughts of personal rewards for what we do, and doing everything in service
• Practice of austerity: disciplined spiritual practice that purifies the body and mind of anything that prevents/blocks connection with the higher self. Removing obstacles that prevent the yogi from growing spiritually

1) Physical austerity: yamas and niyamas
2) Austerity of speech: speaking truthfully and kindly
3) Mental austerity: Meditative practice, maintaining calmness, gentleness and self-restraint

Question 12

What are the 3 types of austerity under karma pratyahara?

Answer 12

1) Physical austerity: yamas and niyamas
2) Austerity of speech: speaking truthfully and kindly
3) Mental austerity: Meditative practice, maintaining calmness, gentleness and self-restraint

Question 13

What are the two parts of karma yoga?

Answer 13

1) Outer action - service

2) Inner action - rituals

Question 14

What is mano pratyahara?

Answer 14

• Mind withdrawal
• Withdrawing the mind from mental impressions
• (When the mind is controlled, the senses are automatically controlled)
• Withdrawing our attention from unwholesome impressions wherever they arise
• Highest form of pratyahara and the most difficult. If we have not gained proficiency in the previous 3 pratyaharas, mano pratyahara is unlikely to work