Welcome to a meditation on the Koshas.
My name is Lukas Hall.
Option here to lie down or sit tall,
But place your body comfortably.
We start by noticing where we are,
How we feel,
Physically,
Energetically,
Mentally.
Not pushing away,
Just noticing where we are and where we're beginning this practice.
Bring awareness to your body.
Begin to highlight your body and its sensations.
Visualize awareness at the space between the eyebrows.
Feel a presence here,
Perhaps visualize a point of light,
A presence,
A point of light that moves to the inner eyes,
Inner cheekbones,
Jaw,
Tongue,
Throat,
Shoulders,
Elbows,
Wrists,
Palms,
Thumbs,
Index fingers,
Middle fingers,
Ring fingers,
Pinky fingers,
Wrists,
Elbows,
Shoulders,
Throat,
Ribs,
Waist,
Pelvis,
Hips,
Knees,
Ankles,
Soles of your feet,
Your big toes,
Second toes,
Third,
Fourth,
Fifth,
Your tailbone,
The center of your pelvis,
Behind your navel,
Your heart and throat,
Tongue,
Roof of the mouth,
Inner ears,
Backs of your eyes,
Upper back corner of the skull,
Crown of your head,
Forehead,
And eyebrow center.
Feel the presence of your whole body,
Gift your whole body,
Your attention,
Nothing to change,
Nothing to correct,
Feeling the presence of life throughout your whole physical body.
First Kosha,
Anamaya Kosha,
Begin to feel your breath,
Be with your breath,
Cultivate a long and steady breath,
In and out of the nose,
On your inhale,
Draw awareness up through the right nostril to the eyebrow center,
And exhale down through the left nostril,
Then inhale with awareness up through the left nostril to the eyebrow center,
And exhale down through the right,
In right,
To eyebrow center,
Out left,
In left,
To the eyebrow center,
Out right,
And continue like this,
Smooth,
Steady breath,
Should the mind get distracted,
There's nothing wrong,
Simply come back to the breath,
Moving the breath and your awareness through each nostril,
Practicing Aniluma Viloma,
Mental alternate nostril breathing,
Mental alternate nostril breathing,
Stabilizing the Pranamaya Kosha,
Your energy,
Continue,
Keep releasing your eyeballs and jaw,
Should they grip,
Smooth breathing,
Creating steadiness in the energetic field,
Just one more breath like this,
Release the breath,
Begin to gaze upon the space you see behind closed lids,
Like you're looking into the night sky,
You see the darkness,
The fragments of light,
The space is called Chittakasha,
The sky of consciousness,
Or the screen of the mind,
As we move into the Manomaya Kosha,
The sheath of the mind,
Look into this space,
Noticing the balance of darkness and light,
The stillness and movement,
Keep releasing the eyeballs,
Let this space be a place to return to for the next minute,
As thoughts come and go in and out of the mind field,
You might visualize the thoughts or emotions as stars,
Appearing and disappearing in the night sky,
Nothing wrong,
Nothing to prove,
Simply observing,
Perhaps there's a little distance from the thoughts,
Space between the observer at which sees and the thoughts themselves,
Now upon that night sky,
See,
Imagine a silvery crescent moon,
That's high and shining bright,
And sense,
Feel this crescent moon situated in the upper back corner of the skull,
That shines its peaceful,
Nurturing light down upon the still lake of the mind,
The mind,
Spacious mind,
The silvery moon representing your inner light,
Your intuition,
Connecting to your higher intelligence,
As we enter the Vyanamaya Kosha,
The wisdom body,
Keep relaxing,
Keep releasing and feeling your innate wisdom,
Your inner light,
Permeate every cell,
Now rest,
Do less and less,
Abide in the quietest part of your being,
I'm home to the heart,
The connection to all beings,
All of life,
I'm home here,
Back to your breath,
Should you wish to sleep,
Should you wish to sleep,
Simply turn off the recording,
For those that wish to go about your day,
Take a seat,
Gather your hands at your heart,
And bow your chin in service to your practice,
To connection,
To your whole self,
A gift of life,
Namaste.
