Pratyahara: Selective Sensory Withdrawal

Pratyahara is the withdrawal of senses from external objects—the ability to consciously direct attention inward and filter which stimuli capture awareness. ADHD brains are notoriously stimulus-sensitive: every sound, movement, notification, and visual change pulls attention. This isn't laziness; it's hyperresponsiveness to external input. Patanjali teaches pratyahara as the bridge between external practices (asana, pranayama) and internal meditation. It's the practice of choosing what receives your sensory attention. For ADHD, pratyahara might mean deliberately creating low-stimulus environments, using noise-canceling headphones, or practicing the mental skill of filtering background noise. More importantly, it means developing the metacognitive capacity to notice when your senses have been hijacked and to consciously redirect them. This is distinct from suppression; you're not ignoring stimuli but choosing what to engage with. Training pratyahara helps ADHD minds develop agency over attention rather than remaining passive victims of sensory bombardment. The practice directly supports focus by reducing the unconscious stimulus-seeking that fragments attention and creates the sensation of being "pulled in all directions."