Mindfulness at Play with Pratyahara and Dharana

Mindfulness and meditation are often mentioned together. For instance, the Monash University offers an insightful, well-sourced report that explores the health benefits of both practices, presenting them as interchangeable.(5) This approach isn’t inaccurate but it does blur an important distinction.

While mindfulness and meditation share overlapping benefits, they are not the same experience. Mindfulness is always present within meditation, but meditation is more than mindfulness. Mindfulness is a mental experience that occurs while remaining anchored to the physical self. Meditation, by contrast, transcends the physical body, guiding awareness inward through the subtle layers of being until one connects with the most inner self.

In the yogic tradition, mindfulness practices closely aligns with pratyahara and dharana, the fifth and sixth limbs of the eight-limbed yoga path. Pratyahara involves the withdrawal of the external experience of the senses, while dharana is the cultivation of focused concentration. Together, they prepare the practitioner for dhyana, or meditation, the seventh limb. Through consistent meditation, one reaches samadhi, the eighth and final limb, a state of pure love, unity, and consciousness. In samadhi, there is no suffering, only the blissful integration of the self and the universe.

Mindfulness: Clarifying the Definition

When we pay attention to our actions, our surroundings, and are fully present, we are in a state of mindfulness. It’s a state of personal awareness but it’s never permanent. The mind is constantly thinking, wandering through random thoughts and feelings. 

Throughout the day, we may find ourselves moving in and out of mindfulness. One moment we are completely present, and the next we’re distracted, lost in thought. This is just the brain thinking. When we notice our attention has shifted, if we bring our attention back to the task we want to focus on, that is a mindful action of redirection.

This same process is integral to meditation. One of the most common challenges in meditation is letting go of thoughts. The goal of meditation isn’t to stop thinking but let the thinking happen without getting caught up in the ideas. Here, mindfulness becomes essential. When we catch ourselves holding onto a thought, we can consciously release it and return to our point of focus. This mindful redirection trains the mind to observe without attachment.

With continued mindfulness practice, we become mentally prepared for the inward shift of pratyahara, the withdrawal from sensory distractions. By strengthening our ability to pull attention inward, we lay the groundwork for dharana, the focused concentration that leads to meditation.

The Science of Mindfulness 

From a neuropsychological perspective, mindfulness has four phases, also referred to as the cognitive cycle: mind-wandering, awareness of mind-wandering, shifting attention, and sustaining attention.

This framework was constructed in 2012, when a small research team studied 14 experienced meditation practitioners during a breath-focused meditation session. While undergoing MRI scans, participants were asked to press a button whenever they noticed their attention had drifted. After doing so, they returned their focus to the breath. Researchers used the timing of these button presses to identify and define the four phases of the mindfulness cycle.(4)

Theoretically, these phases correspond with two major brain networks. The default mode network is when the mind is wandering and not focused on anything in particular or at rest. In contrast, the anticorrelated task-positive network is when we are focused on a task or goal. Researchers proposed that three of the four mindfulness phases (awareness of mind-wandering, shifting attention, and sustained attention) are associated with the task-positive network, while the mind-wandering phase corresponds to activity in the default mode network.(4)(7)

Since its development, the four phase model has become a foundational concept in mindfulness training, especially in cultivating attention and focus. Growing research suggests that mindfulness-based interventions can support mental health by reducing anxiety, improving stress management, and even alleviating symptoms of more serious mental health conditions. However, many of these studies involve relatively small sample sizes or limited scopes, indicating the need for broader and more comprehensive research.(2)(5)(6)

How to Practice Mindfulness with Pratyahara and Dharana

In many ways, the modern concept of mindfulness echoes the traditional yogic practices of pratyahara and dharana. In classical yoga, pratyahara refers to the withdrawal or redirection of the five senses, sight, sound, smell, taste, and touch.  By releasing our attention from our senses of perception, we are narrowing our focus and preparing the mind for concentration, dharana. 

Desikachar explains their relationship as such: “In the Yoga Sutra, pratyahara is mentioned first not because it occurs first but rather because it has to do with the senses and not the mind. It is therefore more external than dharana.”(3)

When we withdraw our senses, we are letting go of the awareness of our physical self. Once that occurs, the mind is ready to enter the internal state of dharana, when your attention is concentrated on one single thing. An example is the breath. Singular attention is brought to how the breath feels as it flows in and out of the body. Focus is maintained until it becomes unwavering and steady. 

But concentrated focus is challenging to maintain, much less letting go of all awareness to our physical self. This is where the four phases of mindfulness come in. Mindfulness unfolds through a repeating cycle: first, we focus on an object; next, the mind begins to wander; then, we become aware that it has wandered; and finally, we consciously return our attention to the object of focus. This cycle repeats as often as necessary. And that repetition is both the practice and the path.

For example, imagine you are following a guided breath meditation. The facilitator leads you in a steady box breath pattern: inhale 1, 2, 3, 4… hold 1, 2, 3, 4… exhale 1, 2, 3, 4… hold 1, 2, 3, 4. As you breathe, your body begins to relax and your mind quiets. The technique activates your vagus nerve, easing tension and stress.

At some point, your attention drifts. Your breath returns to its natural rhythm, and you stop following the count. Your mind wanders. Then the facilitator cues, “inhale,” and you suddenly remember where you are. You return to the breath count and re-engage with the practice.

Maybe it happens again during practice. That’s completely normal. This cycle of noticing, redirecting, and refocusing is mindfulness. Each return strengthens your mental discipline and helps condition your awareness for deeper meditation. 

Meditative Practices to Explore 

Modern meditation encompasses a wide array of introspective practices, each offering opportunities for pratyahara, dharana, and ultimately dhyana to take root. Every meditation technique is designed with a specific purpose in mind, yet all share the ultimate goal of alleviating suffering and allowing pure consciousness to emerge.

Here are a few categories of meditation, along with examples of each. While some practices benefit from the guidance of a teacher, others can be easily practiced solo. This list is by no means exhaustive but serves as a quick and accessible guide for exploring various forms of meditation.

Mindfulness Meditation – Strengthens Mental Muscles and Concentration

A common meditation technique, mindfulness meditation is one that combines awareness and concentration. You typically don’t need a teacher or guide for this practice. When you notice a thought or a feeling, observe and acknowledge it, and then let it pass without judgement or opinion. This practice is typically uses the breath to keep you anchored in the present while you experience body sensations, thoughts, or feelings. 

You will inevitably catch yourself holding onto a thought or emotion, and that’s completely normal. When this happens, apply the four phases of mindfulness: you lose focus, notice the distraction, acknowledge it, and then gently return your practice. This process trains the mind to remain steady and centered.

Focused Meditation – Withdraw from the Senses to Find Concentration 

Perfect for beginners, focused meditation helps you direct your attention toward one or more of the five senses. Practices can include breath counting, gong or sound bathing, candle gazing, or even the five-nyasa meditation, where you trace the inside and outside of each finger with each inhale and exhale. These exercises are designed to strengthen concentration.

Some of these techniques can be practiced independently, while others, like sound bathing, often require a facilitator. As always, if your mind drifts, simply return to your practice without judgment. 

Movement Meditation - Mindful Direction of Focus to the Senses

If sitting in stillness makes you restless or you have extra energy to release, movement meditation can be a great alternative. Practices include all forms of yoga, tai chi, qigong, and walking meditations. Moving meditations help you turn your focus inward, nurturing the mind-body connection. They also offer a unique opportunity to deepen your relationship with both the physical and subtle bodies.

While walking meditation can be practiced on your own, most other forms of movement meditation are best learned with a teacher.

Mantra Meditation - When Pratyahara Can Fade into Dharana

Mantra meditation involves the repetition of a specific word, phrase, or prayer. This practice taps into both pratyahara and dharana by using sound to help withdraw from distractions and focus the mind. The repetition of mantras also stimulates the vagus nerve, contributing to both mental and physical well-being.

When practiced silently, the experience shifts to an internal focus, which can be particularly soothing and grounding. While a teacher isn’t necessary for this practice, guidance can be helpful in maintaining focus and deepening your connection to the mantra.

Transcendental Meditation (TM) - A Traditional Meditation 

One of the most traditional methods is Transcendental Meditation (TM). It was founded by Maharishi Mahesh Yogi in the 1960s and was notably embraced by the Beatles.(1) Involving the repetition of a mantra, a certified Transcendental Meditation practitioner is typically needed for practice. This is a full meditation experience and is a great way to experience the transitions of pratyahara to dharana to dhyana. The intention of Transcendental Meditation is to settle the mind and foster a lasting sense of quiet and calm.

Concluding Thoughts 

Cultivating awareness of the mind-body connection is needed so we can release our grip on the physical self and explore the subtle layers within. Mindfulness is a four phase process of noticing attention has been diverted, acknowledging the diversion, redirecting attention, and staying focused. This mental repetition strengthens the mind’s capacity to respond with clarity. With time and consistent practice, you will arrive at meditation and from there, reach pure consciousness. 

There are countless techniques available to support this progression: from quiet breathwork and mindfulness meditation to more sensory or movement-based practices like sound bathing, yoga, or walking meditation. Each offers unique access points to the same destination.

An important key to mastering mindfulness and the stages to meditation is understanding the mind never stops thinking, not even when we are asleep. The ceaseless motion of thoughts and feelings is normal. But nothing is permanent, not even a busy mind. Embrace the mental busyness, maybe even try to love it a little, and then let it go. The more we let go of things holding us back, the more space we will have to expand with lightness. 

Bibliography 

1 - Britannica. “Maharishi Mahesh Yogi.”

2 - Chiodelli, Roberto, Luana Thereza Nesi de Mello, Saúl Neves de Jesus, Emanueli Ribeiro Beneton, Tamara Russel, Ilana Andretta. “Mindfulness-Based Interventions in Undergraduate Students: A Systematic Review.” Journal of American College Health 70, no. 3 (2022): 791-800.

3 - Desikachar, T.K.V. The Heart of Yoga, 111-112. Inner Traditions International, 1995.

4 - Hasenkamp, Wendy, Christine D. Wilson-Mendenhall, Erica Duncan, Lawrence W. Barsalou. “Mind Wandering and Attention During Focused Meditation: A Fine-Grained Temporal Analysis of Fluctuating Cognitive States.” NeuroImage 59, no. 1 (2012): 750-760.

5 - Hassed, Craig. “The Health Benefits of Meditation and Being Mindful.” Monash University.

6 - Russell, Tamara Anne and Silvia Maria Arcuri. “A Neurophysiological and Neuropsychological Consideration of Mindful Movement: Clinical and Research Implications.” Frontiers in Human Neuroscience 9 (2015).

7 - ScienceDirect. “Default Mode Network.”

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