And just sit on your mat in a comfortable seat.
Adjust yourself in Sukhasana and use any props that you might need to support you in finding a still seat.
Bring your head,
Your neck,
And your trunk into a straight line.
Sit upright without straining.
And feel both alert and relaxed.
And feel both alert and relaxed.
And feel both alert and relaxed.
Just make sure that your eyes are closed.
Withdraw your awareness from the sights around you.
Withdraw your awareness from the sounds around you.
Bring your full attention to your physical body.
And be aware of your head and your shoulders.
And your chest and your waist.
Be aware of your back and your abdomen.
Be aware of your arms and your legs.
This is your Anamaya Kosha.
What you are feeling is your physical body,
Your food sheath.
Be aware of your physical body.
And then move your attention,
Your full attention,
To the point between your nostrils and feel yourself breathe.
Just notice how all on its own your breath starts to flow more slowly.
More smoothly.
More quietly.
Be aware of the energy that is pulsing through your body.
The energy that is making your heart beat.
Your lungs expand and contract.
The blood to course through your veins.
Even your stomach to gurgle.
This force that is orchestrating these movements within your Anamaya Kosha is your Pranamaya Kosha.
Your life force body.
Just be aware of your life force.
And then shift your awareness into your brain.
Pay attention to the part of your awareness that is regulating your sensory input and your motor output.
That part of you that takes action.
The part of you that is bringing in the input from your senses.
This is the part of you that notices your nose itching and then orders your hand to scratch it.
This is the part of you that notices your mind.
This is the part of you that notices when you're uncomfortable sitting in position for so long.
And wants you to move your legs.
This portion of the body it's your nervous system.
Really.
So this would be the part of the body where you also hold your trauma and your stories.
This is the space that generates the mental chatter that is continually firing through your mind.
This is the part of you where the deep rooted patterns lie.
This is your Manomaya Kosha,
Your mental body.
Notice if you're able to relax it just a little more.
And now just lift your awareness higher inside your skull.
Sense that part of you that consciously made the decision to participate in this exercise.
And right now is commanding you to sit still and complete it.
This is the part of you where you can relax it just a little more.
This part of you recognizes the value of expanding your self-awareness.
This part of you is what compels you to get up early in the morning and complete your routine,
Your postures,
Your meditation,
Your journaling.
Even though lazing in bed might be more pleasant.
This is the part of you that knows deep,
Deep,
Deep,
Deep down.
It knows when you're going in the right direction.
It knows when you're going in the wrong direction.
Sometimes it's a part of you you've been ignoring for a long time.
Because instead of listening to that part of the body,
That part of the awareness,
You're listening to the ego tell you how you can't or why not.
Connect with this part of you.
This part is vijnanamaya kosha,
Your wisdom body.
This is where your intuition lies.
This is where your inner guidance is.
This is where your inner guidance is.
Now bring your attention,
Bring your awareness to your heart.
Feel your body relaxing.
Keep your breathing smooth and even.
Take as much time as you need,
Allowing yourself to settle into a state of complete tranquility.
Very deep within that inner peace is a sense of the purest happiness.
It's not like an emotional euphoria.
Though,
As you leave this state,
It might pour out of you as a sense of great joy and gratitude.
It is a space of contentment,
Perfect contentment,
Perfect attunement,
And complete and abiding stillness.
Stay in the heart.
There is no sense of lack or fear or desire.
This is your anandamaya kosha.
Stay in the heart.
Stay in that perfect space of contentment.
Stay in the heart.
Stay in the heart.
Now,
Simply be aware of your own awareness.
The pure consciousness that is having this experience.
It is your true inner self,
Your immortal being.
And rest in your own being for as long as you can hold your attention here.
Stay in the heart.
Bring your attention back to your breath.
Just breathe slowly and smoothly and evenly.
Feel free to open your eyes.
Really take a moment here to relax and absorb this experience before you get up.
Thank you and namaste.
You are welcome.
You are welcome.
