Good morning! I like to watch and listen to podcasts. One fellow I like is a professor of neurology at Stanford Medical School by the name of Andrew Huberman. In one clip he was talking about concentration and heightened mental function He suggested a specific 17 minute protocol that began by being seated and upright, eyes open. He said that the measured results included reduced cortisol levels and if performed over time, predicted reduced risk of dementias. The protocol he described could be a yoga instructor’s intro to Pratyahara, the 5th of Patanjali’s 8 Limbs.

The Pratyahara observes the sensory functions — how the senses receive information and how they can be turned inwards with breath to illuminate interior landscapes of the physical and the subtle anatomy.

Huberman suggested to place your eyes and attention on one point. Observe how the eyes can focus. then observe how you can receive the impressions of light from the range of your visual field. Relax the focus on the point. Receive light from the range of the visual field. Breathe.

So breathe and continue as you turn the senses inward. This can be performed in posture.

Huberman suggested turning the senses outward and then turn them inwards. Huberman claims this practice clears the mind of distraction and supports concentration. Repeat with gentle but complete breathing.