Settle down in any comfortable posture of your choice.
Spine straight,
Eyes closed.
Feel free to sit on a chair.
Or sit against a wall,
Use a pillow or cushion to support your lower back.
And make yourself comfortable.
Take three deep breaths.
A deep inhalation.
And a deep,
Long exhalation.
Two more times.
Now become aware of your physical body.
Feel the sense of touch with the mat or the chair or wherever you're sitting.
Feel the sense of touch with the external world.
Become aware of your lower body.
The hip area.
The torso.
Neck,
Front and back.
Become aware of your entire physical body.
Become aware of the weight of the body.
The posture.
Visualize the external appearance.
Nor judgment.
This is your physical body.
The outermost layer.
Acknowledge the physical body.
And let's go little deeper.
Within.
Become aware of your general energy in the body right now.
Remember no judgment,
You are just observing.
The overall energy right now.
If there's any hunger or thirst.
Feel the breath going in,
Coming out.
This is the energy body.
Acknowledge.
And let's go a little deeper inside.
Become aware of all the thoughts in your mind right now.
Identify the dominant thoughts.
The moon.
Any memories that are coming up?
Any desires.
That are occupying your mind space.
Just observe whatever is there in your mind space but with a little detachment.
You are just observing from a distance.
No judgment,
No analysis.
This is the mental body.
Acknowledge.
And we go deeper inside.
Now become aware of that intellect or that intelligence.
That is trying to understand what I am saying or understanding what I am saying or not understanding what I am saying.
But that intelligence which is being used now,
Just become aware of it.
The intellect.
Or the higher intelligence.
You are using it now.
Just feel it.
Acknowledge it.
The intellect body.
And we go a little deeper inside.
A complete blankness.
We hit a dead end.
Void,
Emptiness,
Just like deep sleep.
When there's no dream at all.
Recall the state of deep sleep,
Whatever you can understand from that.
That blissful blankness,
Emptiness.
Rest in that emptiness.
Acknowledge this state.
The bliss state or the bliss body.
And now let that go to drop.
Darkness.
What stays?
Ask yourself.
To whom are all these five layers or bodies appearing?
Who or what?
Is watching all the five layers.
Feel it.
Just feel it.
No need to use words.
Who is the watcher?
Who is the witness of all the five layers?
Let's do it one more time.
Become aware of the physical body once again.
Feel the.
.
.
Lower body,
The middle body,
Neck,
Head.
Feel the posture.
Great.
External appearance,
This time with a little more detachment.
Like you're watching it,
But from a distance.
The physical body or the Annamaya Kosha.
Feel it.
Acknowledge it.
Go deeper within.
The energy.
Hunger.
Thirst.
Breath moving.
The energy body or the prana maya kosha.
Acknowledge.
And move on.
The mind with its thoughts.
Desires.
Memories.
Remember,
You're watching from a distance,
Almost like you're watching somebody else's mind.
The mental body or Manomayakosha.
Acknowledge.
And keep moving on.
The intellect.
The higher intelligence that you are using now to contemplate,
To understand.
Vignanamaya Kosha.
Go further in.
And you hit a blankness.
A blissful emptiness.
Just like deep sleep.
Become aware of that blissful emptiness.
Ananda Maya Kosha and drop it.
What stays?
To whom are all the five koshas or layers appearing.
Feel it.
Think about it.
Don't try to use words.
One last round.
Back to the physical body.
With a little more distance.
The physical,
The outermost layer.
The weight,
Structure,
Appearance.
Acknowledge.
Let go.
Pranamaya Kosha,
The prana moving.
The overall feeling of energy.
Hunger,
Thirst.
Acknowledge.
Let go.
MANO MAYA KOSHA hearts.
Desires.
Memories.
Mode right now.
Acknowledge.
And let go.
That intelligence which you are using to contemplate right now.
Vignanamaya Kosha.
Acknowledge.
And let go.
Anandamaya Kosha,
The blissful blankness.
Just like deep sleep.
Feel it.
Rest in it for some time.
And let go.
Drop that state.
Who is watching?
To whom are all the five layers appearing?
Contemplate.
Practice a few more rounds on your own.
Sit in stillness for some time.
And then slowly come out of the practice at your own pace.
