Find a comfortable seated or lying down position.
Gently close your eyes.
Take a deep breath in.
Exhale slowly.
Allow yourself to settle into this moment.
Into the space.
Making any adjustments to let the body open,
Release,
And relax.
With your awareness on the body,
The Anamaya Kosha,
The first of the five layers of self.
Ana means food,
And this Kosha is the layer made of nourishment,
Sustained by the elements of earth and water.
The earth element gives your body structure,
Stability,
And strength.
It's present in your bones,
Your muscles,
Your tissues.
The water element flows through your blood,
Lymph,
Vital fluids,
Offering hydration,
Lubrication,
Cleansing,
And nourishment.
As you breathe in,
Sense these elements within you.
Solid,
Grounding earth.
Flowing,
Nourishing water.
Take a deep,
Nourishing breath in through your nose.
Feel your belly expand,
Your ribs widen,
Your chest lift.
Exhaling slowly,
Softening through the whole body.
With each breath,
Feel yourself grounding,
Becoming more present,
More centered.
Breathe in earth stability,
And breathe out tension.
Breathe in water's flow and nourishment.
Breathe in and breathe out anything that feels stuck or stagnant.
Now imagine roots extending from the base of your spine or the soles of your feet,
Gently sinking into the earth.
Feel the solid,
Stable,
Support beneath you.
The earth holds you,
Nourishes you,
Sustains you.
Sense the presence of water within,
Life-giving.
This water moves through your veins,
Hydrates your cells,
Refreshes your whole being.
You are held by earth.
You are nourished by water.
Your body is a beautiful balance of stability and flow.
On a myokosha,
It's a beautiful layer consisting of stability and flow.
Now bring your awareness to your feet.
Feel their connection to the earth.
The weight pressing down,
Grounding you.
Or perhaps,
Bring your awareness to the entire back body.
The entire back body is resting into support.
Silently offering gratitude for this body carrying you through life.
Bring your focus to your legs.
Sensing the strength of your muscles,
The structure of your bones,
Honoring the stability of the earth element.
Move your awareness to your pelvis and hips,
Spaces where the water element flows freely.
Feel any tension here.
Breathing into these spaces and inviting them to soften.
Allowing the waters to flow.
Bring your attention to your abdomen.
This is the place of digestion.
Not just of food,
But of emotion and experience.
The earth element giving these digestive organs structure.
The water element helping to process,
Absorb,
Cleanse,
And assimilate.
Offer your belly kindness.
Now focus on your heart center.
Feel the gentle rise and fall of your chest.
Sense the steady beat of your heart,
Your inner rhythm,
The river of life flowing through you.
Your heart working for you each moment in time.
Send it appreciation.
Move your awareness to your shoulders,
Hands,
These parts of you allow you to reach,
Give,
Receive.
Honor their movement.
Bring your awareness to your head,
Your face,
Your jaw,
Softening the muscles here.
Release any tension between the eyebrows and your entire body alive.
Breathing,
Pulsing with energy.
Ask yourself,
How do I nourish this body physically,
Emotionally,
Spiritually?
What is my body asking for in this moment?
How can I offer my body more care,
More love,
More presence?
Allow any sensations,
Thoughts,
Or insights simply to arise without judgment.
Just listening.
Internally repeating.
I am grounded,
Supported,
And nourished by the earth.
I am fluid,
Adaptable,
And replenished by water.
I honor and care for my body with kindness and awareness.
I listen to my body's wisdom and trust its needs.
Gently bringing your awareness back to your breath Take a deep,
Full inhale.
Exhaling with a soft sigh.
Bringing some movement to the fingers,
To the toes,
To the wrists,
To the ankles.
Maybe bringing your hands to your heart.
A gesture of gratitude.
Gently open your eyes.
Carrying this grounding,
Nourishment,
And connection with you.
