Turn the world down. Hear yourself again.
Some days the fourth trimester isn’t hard because of any one thing. It’s hard because of everything at once: the crying, the holding, the pinging, the visitors, the opinions. By evening you can’t think, can’t decide what you need, and can’t stand one more thing touching you. That’s not a parenting failure. That’s a nervous system with no room left.
Pratyahara: Turning Down the Volume is a printable postnatal guide with a five-minute sensory reset you can do during a handover or a contact nap. It isn’t a long meditation and it doesn’t need silence. It’s a practical way to take some input away so you can hear what you need.
What’s inside
Pratyahara explained simply: drawing your senses in, without checking out
Step 1, Close the Windows: a one-sense-at-a-time reset for sight, sound, touch and screens
Step 2, Draw Inward: a short body check-in with three quiet questions to find what you need in the next hour
Step 3, Find Your Loudest Window: score your five biggest inputs, pick one to turn down this week, and choose the exact words you’ll use to hold that boundary
Three journal prompts and a closing reflection on why less input means more room for your own instincts
UK and US support lines
Who it’s for: New mums who feel touched out, snappy, overstimulated or buried in advice. No yoga experience needed. Five minutes and a door you can close.
PDF download · 10 pages · 5-minute practice · Fourth trimester and beyond · Journal optional
Pratyahara is the fifth limb of yoga, the bridge between the outer practices and the inner ones. It means withdrawal of the senses: choosing what gets in. Read the full story →
Turn the world down. Hear yourself again.
Some days the fourth trimester isn’t hard because of any one thing. It’s hard because of everything at once: the crying, the holding, the pinging, the visitors, the opinions. By evening you can’t think, can’t decide what you need, and can’t stand one more thing touching you. That’s not a parenting failure. That’s a nervous system with no room left.
Pratyahara: Turning Down the Volume is a printable postnatal guide with a five-minute sensory reset you can do during a handover or a contact nap. It isn’t a long meditation and it doesn’t need silence. It’s a practical way to take some input away so you can hear what you need.
What’s inside
Pratyahara explained simply: drawing your senses in, without checking out
Step 1, Close the Windows: a one-sense-at-a-time reset for sight, sound, touch and screens
Step 2, Draw Inward: a short body check-in with three quiet questions to find what you need in the next hour
Step 3, Find Your Loudest Window: score your five biggest inputs, pick one to turn down this week, and choose the exact words you’ll use to hold that boundary
Three journal prompts and a closing reflection on why less input means more room for your own instincts
UK and US support lines
Who it’s for: New mums who feel touched out, snappy, overstimulated or buried in advice. No yoga experience needed. Five minutes and a door you can close.
PDF download · 10 pages · 5-minute practice · Fourth trimester and beyond · Journal optional
Pratyahara is the fifth limb of yoga, the bridge between the outer practices and the inner ones. It means withdrawal of the senses: choosing what gets in. Read the full story →
