Find a comfortable seated position.
As you inhale,
Lift up,
Creating a little more space in between each and every vertebrae and lengthening your spine all the way up to the crown of the head.
As you exhale,
Close your eyelids and allow your shoulders to roll away from your ears and down your back.
As you inhale,
Feel your chest opening,
Your spine lengthening.
And as you exhale,
Just let go of any tension that you're holding,
Any expectations.
Inhale through the nose,
Filling the body with fresh oxygen,
Prana.
And as you exhale,
Completely let go and relax.
As you inhale,
Allow the diaphragm to work for you to maximize your inhale,
Using the muscle to grow,
To stretch.
And as you exhale,
Imagine the elasticity of the lungs closing that allows you to exhale.
There's no muscle,
Just elasticity,
Completely surrendering and letting go.
Take a deep inhale in,
Bringing your attention to the crown of the head.
And note any sensations you're feeling here,
Any itching,
Tingling,
Warmth.
And allow your focus to move down to your forehead and the back side of the head.
Feel your eyebrows,
Your eyes and your eye sockets.
Note any sensations around your cheeks,
Your cheekbones,
Your ear,
In the area around your ears.
Bring your awareness to your nose and the entire area of your mouth and jaw.
What are you experiencing here?
Are you experiencing tightness,
Tension?
And as you exhale,
Just let go,
Release.
Bringing your awareness into your neck and throat,
Where the throat meets the shoulders.
What are you sensing in your upper arms,
Your elbow,
Your forearms,
And your hands?
Feel the sensations in the palm of your hands and in each and every finger,
All the way down to your fingertips.
Move your awareness back up into your chest,
The upper chest above your breasts,
The area around your breasts,
The lower ribs,
The upper belly,
The lower belly.
What physical sensations are you feeling in the front side of your torso?
And then move your attention to where the neck meets the back,
The backside of your shoulder blades,
And the area between the shoulder blades.
Feel the middle back,
The lower back.
And be spontaneously drawn to any sensations in the entire back.
Feel your hips and your entire pelvic bowl,
Your thighs,
Knees,
Shins,
Your ankles,
Your feet and toes.
And as you inhale,
Begin from your toes and move your awareness up each and every cell of your body,
Observing what you're experiencing as physical sensations in the body,
Moving all the way up to the crown of the head.
And then allow your awareness to move back down from the crown of the head,
Experiencing the sensations of your face,
Your neck,
Your shoulders and arms,
The front of your torso,
The back of your torso,
Your pelvis,
And your entire legs all the way down to your toes.
Continue moving up and down from your toes to the crown of your head,
Spontaneously drawn to any physical sensations you're feeling,
Tuning in to the gross layer of consciousness,
Our physical outer layer,
And namayakosha.
The physical sensations we feel in our skin,
Each and every cell of our body.
And move your awareness to the tip of your nose and feel the breath moving in and out,
Slightly more subtle than the sensations of the physical body.
Follow the breath in through your nose,
Feeling your chest rise and expand,
Feeling the air move down into your ribs and your upper belly,
And then feeling your lungs release and relax as the ribs move back together and the chest falls.
Feel the experience of your breath layer,
This pranic layer called pranamayakosha.
And feel the experience of your breath moving in and out.
And as you focus on your breath,
Note if you're experiencing any emotions or feelings slightly more subtle than our breath layer is manomayakosha,
The third layer of our consciousness,
Feelings and emotions,
Feeling happy,
Calm and anxious,
Also changing constantly just like our breath and our physical sensations.
So too do our feelings and emotions change.
And knowing that from the physical sensations we feel,
This has an effect on our pranamayakosha,
Our breath layer,
Which is also changing our feelings and emotions and manomayakosha.
And slightly more subtle than this layer of emotions is our conscious layer of beliefs and thoughts,
Statements of I am,
Always changing and impermanent,
Vijnamayakosha,
Is the layer of belief and thought affected by how we feel and emotions we experience.
And just below this layer,
Vijnamayakosha,
Lives our conscious layer of joy and well-being,
Anandamayakosha,
The layer that we tap into after we receive a massage or after a deep meditation,
And during deep meditation,
As we create space in our body,
As we tune in to the pause between our inhale and exhale,
And when we have moments of freedom from feelings,
Emotions,
Beliefs,
And thoughts,
We become more aware of anandamayakosha,
The conscious layer of joy and well-being,
The layer where we feel healed,
Where we feel that we are in peace,
Calm,
Joy and happiness,
Our natural state.
By creating more space,
We can bring our consciousness more into this layer of anandamayakosha.
And just below,
Slightly deeper than this layer of consciousness of anandamayakosha as ismitamayakosha,
The layer of I,
Where our ego lives,
The separation between us and the universal spirit.
By tuning in more to anandamayakosha,
This layer of consciousness,
This pure joy and well-being,
We begin to touch into ismitamayakosha,
The conscious layer of I.
And when we move deeper than this layer,
When we move beyond ego,
This is where our soul meets the universe.
This is when we will know enlightenment and pure awareness,
Vast open spaciousness,
Where there's nothing between I and the universe and the God,
The soul,
The Brahma,
Sahaj,
The deepest layer of consciousness,
Our natural state of empty,
Vast awareness,
The only thing that is unchanging,
Pure awareness.
So as we move from Sahaj,
Our natural state,
Our deepest layer of consciousness,
And just rest in this open vastness of Sahaj,
Our natural state of pure awareness,
And the ultimate destination of our soul,
Enlightenment,
Where our soul is constantly trying to send us messages and guide us to through our intuition.
We hear this only through the space we create in each and every layer of our consciousness from deep within the most subtle layers,
Moving outwards to the most gross sensations of our physical layer.
So continue in silence and stillness to create space in each and every layer of your consciousness.
Namaste.
