Compulsion Free

Tickle a child or a friend for a few seconds and there you see laughter, smiles and positive reaction of playfulness. But what if that tickling continues for some minutes or hours or days or forever? Soon the act loses its innocence and becomes torture.


We all live somewhat of that torture of obsessive-compulsive need for sensory excitations, especially in the new age digital world, where your attention is worth significant money and companies are making sure that you are hooked by the best possible sensations – so that they can get you scrolling and stopping, scrolling and stopping…wherever and whenever they want! It is in someone’s monetary interest that you become compulsive with your sensory excitements.


Hence it is not only important to develop self-awareness about inner sensations that can get compulsive, but also to regularly practice a way to break free from it.


10 Sensations – Yogic Framework


In this meditation session, I speak on a Yogic framework of understanding 10 sensations in our ordinary experience of consciousness which can become compulsive.


  • 5 sensations related to PERCEPTION:
  1. Seeing
  2. Hearing
  3. Touching
  4. Smelling
  5. Tasting


  • 5 sensations related to ACTION:
  1. Articulation: The sensation of speech and expressing oneself using thoughts. Highly useful, but one of the most disturbing inner compulsions.
  2. Movement: The sensation of movement can become an unconscious validation that ‘I exist’. It must be put at rest to become self-aware beyond the body.
  3. Grasping

Insecurity leads to an obsession with possessions and all other forms to fulfill the sensations of grasping. 

  1. Reproduction 

In this context, it refers to a sense of expansion and the desire to become more than one is in the present moment.

  1. Elimination

An obsessive sense of exclusion.



Once a meditator identifies the 10 sensations which can lead to compulsions, the next step is to learn to withdraw one’s awareness and energy away from these sensations. This structured process in Yoga is known as ‘Pratyahara’.  ‘Pratya’ means perception, and ‘Hara’ means withdrawal. 


Practicing ‘Pratyahara’ on a regular basis helps the meditator to keep their awareness in control, focused on desired places and not getting caught in compulsions. 


Meditation Steps:

Here is a step-by-step guide to practicing this meditation: 


  1. See that you see

Sit in a comfortable sitting posture.

Start with the sense of seeing.

With eyes open, look in front of you, and become aware of this sense of seeing. See how you see shapes how you see colors and lights. Then slowly withdraw yourself from the sensation of seeing. 

After a few seconds, gently close your eyes.


  1. Hear carefully

Withdraw all the energy away from the eyes, and let the eyes be at rest. Take your awareness to your hearing. When you hear, notice the inner sensations. And withdraw your energy from your hearing and the sensations it gives you.


  1. Smell the breath

Withdraw your energy from your ears, and bring your awareness to your nose. As you breathe in, notice the sensation of smell. Acknowledge what your sense of smell has caught on, and then let the sensation come to rest. 


  1. Awareness on tongue

Move your awareness to your tongue, to the sense of taste. Think about your favorite food and feel the sensations arising on your tongue.

Then again, let the sensation rest. 


  1. Feel your skin

Withdraw all your energy from your tongue, and become aware of your skin. Notice the sensations and gradually let go of these sensations.

Withdraw all your energy, and remain silent. 


  1. Nothing to say, nothing to express

Be aware of your inner mumbling that is yearning to be expressed. Become fully aware of it and let it go. Nothing to say, nothing to express. Completely let go of your speech, and as your speech becomes silent, your mind becomes silent, too.


  1. Let go of the grip

Notice all the movements in your body. Let this sense of movement come to rest.

For a few minutes, let your body become completely still. As your body silent, notice that your mind is trying to hold on to something. Simultaneously release that grip, let it go. Let everything go. 


  1. Let this experience settle in your being

Move your awareness to your breath. Breathing in and out, simply observe your breath for a few minutes.

Afterward leave any attention on the breath and do absolutely nothing. No sensation, no movement, no doing whatsoever.


  1. Come back

Remain still and silent as you bring your awareness back to your body. Feel the sensations once again in your body, and in your mind.


Gently open your eyes.


Meditation Type: Mindfulness

Level: Intermediate – Advanced

Time: 20+ minutes


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If you have any questions regarding your meditation journey, I am happy to hear from you anytime. 


Keep meditating,



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