Pratyahara means sense withdrawal, and goodness knows we could all use some during the holidays. By attending to internal sounds you powerfully engage your relaxation response and give your nervous system a welcome break.
Bumble Bee Breath can be done reclining or sitting up and can be as simple as humming while you exhale with your eyes closed. The vibration in your body is a focal point for attention and letting go. You can add a mudra that emphasizes the internalizing of the senses, too - just listen to this short audio instruction and let me know how it goes for you. Music in the background by Bill Bruedigam of Taos Winds - "Green Tara," with permission.
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