Hello,
My name is Matt Albury.
The following meditation is based on the Mayakosha practice,
Which is an observation of the five layers of existence.
The practice is a mindfulness practice so I will guide you through observing the body,
The breath,
The mind,
The emotions,
And the final layer,
The bliss.
So first of all just notice the physical sensation of the floor under your feet.
And then take your awareness then up to the chair that's supporting your body or the cushion.
So just notice that sensation of being supported by that chair or that cushion.
And then take your awareness to the sounds that you can hear all around you.
The sounds that you can hear in the room that you're in.
And then the sound of the room,
What you can hear outside of the room.
And then we'll start by taking our lovely breaths.
So we take two breaths breathing in through the nose and sighing out through the mouth to help us settle.
So take a lovely deep breath in and then breathe out through the mouth.
And we'll do that again.
Lovely deep breath in through the nose.
And just allow yourself just to settle.
And then when you hear the bell I'll start to guide us then in the Mayakosha meditation.
So the Mayakosha meditation takes us through the different layers of existence.
So the first place to bring observation to now is the physical body.
So we just take some time now just to notice what it feels like to be in our body.
And just with a sense of acceptance noting what is present in our body.
Just allow yourself to settle there.
And any time that you get distracted that's fine,
That's quite normal.
You just come back to noticing what's present in the body at this time.
And then when you're ready in your own time start to bring your awareness away from the physical body to the Prana Mayakosha which is the breath.
So the energy body.
So you're watching the breath rolling into your body and the breath rolling out.
So this is like a mindfulness practice like we do with observation of the breath.
So just watch the breath coming in,
The breath coming out,
All the lovely physical sensations of the body moving with the breath.
So this is the Prana Mayakosha.
And then when you're ready in your own time remove the observation of the breath.
So just the observation away from the breath to the Manomaya Kosha which is the mind.
So we watch the mind doing its thing.
So it's a bit like watching traffic passing down a road,
Watching it come and go.
Or you could use the analogy of watching the mind like watching clouds passing through the sky.
But the key with the practice here is that you just observe the thoughts as they come and go without putting any labels on them whether they're good or bad or why am I thinking this.
You just notice what's present as we do with a sense of acceptance.
So just bringing our awareness to that level of human existence,
The processing of the mind.
Okay.
Thank you.
And then when you're ready now,
Bring your awareness away from watching the mind,
To your emotions.
So this time we're dropping your awareness to the vinyana maya kosha,
Which is the emotions.
So just watch what's present.
And again,
It's with that sense of acceptance.
So whatever's there,
We don't beat ourselves up for how we feel.
We just acknowledge that emotional state that we're in.
Just bring your awareness to there with that sense of acceptance.
And then when you're ready,
We bring our awareness then to the final layer of observation,
Which is the anada maya kosha,
Which is the sense of bliss.
So in some traditions,
This is that sense of stillness.
So it's quite useful to drop down to your heart center with this practice,
With this bit.
So you drop your awareness away from the busyness of the mind and physical sensation of the breath.
You drop down into your heart center.
Just allow yourself just to sit.
Just allow yourself to sit in that place of bliss,
That place of stillness.
This is our final stage of the maya kosha practice.
And the thing to be aware of as you observe this,
This layer of existence is this is like a still water.
So regardless of what's going on on the surface of the water,
In life,
Whatever life is throwing at us,
We're experiencing,
We can drop into the anada,
This place of bliss,
Which is untarnished and bothered by whatever's going on outside.
Just allow yourself just to drop there,
Allow yourself just to get lost in that sense of anada.
Knowing I am watching the time for us.
Jefferies,
Cyclist,
Ib Great.
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