Each kosha vibrates at different speeds, and they interact and overlap with each other, ranging from gross to transcendental dimensions. The pancha koshas (five sheaths) provide us with a road map for better understanding of our psychological and spiritual development. There are namely: Physical – Annamaya kosha Energy – Pranamaya kosha. Meditation: The Body Scan You may do this practice laying down, sitting on a meditation cushion or a chair. Let your body relax and soften. Bring your attention to your breath. Breathe deeply into your belly. Your body is beginning to settle. If you become uncomfortable, you can quietly adjust your posture.
| These free relaxation scripts can induce a state of total relaxation. Memorize them or record them. An MP3 file is posted after the first script for your convenience. You can also read and record these free relaxation scripts, then listen to your own voice to get into a more relaxed state. It is also commonly believed that women find the voice of a man to be more relaxing, and men find that the voice of a woman works better to help them relax. |
Pancha Kosha Meditation is an Ancient Meditation which guides on Five Sheath Meditation that addresses every level of a human being.It is a Guided meditation on Spiritual Chakra Meditations, food, prana, mind, intelligence and Bliss. Anandamaya kosha. This is the bliss body and is known as the kosha of joy, bliss and love. Ananda means bliss – not bliss in the sense of emotions (such as pleasure or desire), but bliss in the sense of a long drawn-out, unbounded experience of reality. The ancients viewed the experience of the bliss body as an experience of the deepest. This short yoga nidra script will take approximately 20-25 minutes and its format is inspired by the teachings of the Bihar School in India and it follows an inward journey through the koshas, from annamaya kosha to anandamaya kosha.
Are you ready to get started with one of these free relaxation scripts?
Free Relaxation Scripts – Preparation Steps
If you are reading these free relaxation scripts and recording them, make sure to leave many long pauses throughout the scripts. I have indicated the location of these pauses with “…”
You should also unplug the telephone and lower or turn off the lights. Ensure that your clothes are loose fitting and comfortable.
Lie down on a recliner chair, a couch or a bed. You may want to cover yourself with a light blanket as your body temperature will decrease slightly as you start to relax. Let’s get started with the first of the free relaxation scripts.
Free Relaxation Scripts – Script #1
https://relaxationathome.com/wp-content/uploads/freerelaxationscript.mp3 Close your eyes and take a deep breath… Exhale… Take another deep breath and feel your chest expand as the air fills your lungs…Breathe out and feel your chest deflate…In… Out… In… Out… Empty your mind and imagine being surrounded with a warm, vibrant light. As you breathe in, let this warm light fill your lungs… As you breathe out, imagine the light spreading around your chest… Breathe in and let the light expand further this time… Breathe out and let the light go up to your neck and down past your diaphragm… Breathe in and swallow even more of this warm, vibrant light… Breathe out and let it fill your head and fill your stomach… Breathe in and fill your entire upper body with this warm, vibrant light. Take a few more breaths and allow this warm, vibrant energy to intensify in your upper body. Think of nothing but this warm, vibrant light. If a thought comes by, allow yourself to acknowledge its presence, but then dismiss it and refocus on the light. Breathe in… Breathe out… Breathe in… Breathe out… On your next breath in, let the warm, vibrant light reach your thighs. Breathe out, and allow it to reach your knees. Breathe in… And breathe out… Breathe in, and let the light fill your legs all the way down to your toes. Breathe out…Breathe in… Out… Focus on your breath and the warm light… Nothing but your breath and the light… Relax… https://relaxationathome.com/wp-content/uploads/freerelaxationscript.mp3 |
Free Relaxation Scripts – Script # 2
Sit comfortably or lie down on a yoga mat or your bed. This relaxation session will relax all your muscles and help you forget your worries.
Try not to fall asleep if you are lying on your bed, but if you do, that’s alright 😉 !
Close your eyes and breathe in. Breathe out. Concentrate on your breath coming in…then leaving your lungs…
In… Out… Make your next breath a little deeper… In… Out… In… A little deeper… Out…In … Out…
Keep breathing slowly and focus on your right foot for a few minutes. Crunch your toes and flex the muscles in your right foot. Keep it like this for another breath…
Can you feel the tension going up your leg?… Now relax your foot. Notice how good it feels to let go of all that tension.
Try with your left foot. Flex all your muscles and breathe in… Out… Relax your foot and enjoy the feeling of relaxation.
Continue breathing deeply for a few more breaths… On the next inhale, squeeze all the muscles in both of your legs…
Keep your legs tensed for another breath… Now relax all your muscles. Shake your legs a little and enjoy the feeling of relaxation… Breathe in… Out… In… Out…
Now squeeze your buttocks for two breaths… In…. Out… In… Out… And relax. Keep breathing slowly and deeply.
This time, squeeze all the muscles in your abdominal area.
Try your best to keep your breathing relaxed as you keep these muscles tensed… Breathe out, and let your muscles relax. In…. Out… In… Out… A couple more and we’re done…
This time squeeze your arms and hands as hard as you can. Breathe in… Out… In… Out… Relax and shake your arms a little. In… Out… In… Out…
Keeping your eyes closed, now squeeze every muscle in your face, your neck and shoulders. In… Out… In… Out… Let go of the tension.
Can you feel your eyebrows pushing away from each other? Your shoulders dropping back down? Is your jaw free and loose? Inhale deeply… Exhale… In… Out…
Your entire body should be free of tension now. Are you comfortable?
Readjust your position if you aren’t. Tell yourself that you are relaxed… Tell yourself that your mind is calm and free of worries… Let your body and mind enjoy this state of relaxation.
A couple more breaths. In… Out… In… Out… Slowly open your eyes and readjust to your surroundings.
If you are looking for more than free relaxation scripts, discover other ways to relax at home here.
Read reviews on some of the most powerful meditation techniques here.
03 Oct The Five Koshas – Pancha Kosha
Many people have a limited understanding of yoga, thinking that it is restricted to the asana practice of increasing flexibility, toning up muscles, relaxing the body, increasing strength, improving balance and finding stress relief. While yoga does all of the above that is a limited view of what yoga really has to offer us. The true purpose of yoga is to develop a relationship with the self that exists deep within our core, which is called Jivatman (individual soul). Jivatman is a unity of Atman, the supreme soul, or Brahman, that is always there, unchanging and endlessly radiating the energy of peace, love and compassion.
According to the Upanishads, our human nature, or prakriti, is comprised of five different dimensions. Our mortal body, (the temple of our individualized atman,) expands into more subtle layers of energy around our spiritual center. Human beings consist of five distinct energy sheaths called “koshas” that surround our jivatman. Each kosha vibrates at different speeds, and they interact and overlap with each other, ranging from gross to transcendental dimensions.
Pancha Kosha Meditation Script
The pancha koshas (five sheaths) provide us with a road map for better understanding of our psychological and spiritual development. There are namely:
Physical – Annamaya kosha
Energy – Pranamaya kosha
Mental – Manamaya kosha
Wisdom – Vijnanamaya kosha
Bliss – Anandamaya kosha
Self – Atman
In each kosha’s name you have the word ‘maya’, which many people understand as meaning ‘illusion’, but in this context it actually means, ‘consists of.’
1. Annamaya kosha, (the sheath which consists of food)
‘Anna’ means food. This sheath is our physical body and is the densest of all the koshas. It includes our bones and also the tissues which make up our muscles and organs. It is the lowest vibration of ourselves. Here, energy is solidified into matter and it is made of the five elements, of which the earth element is the dominant one. It is called the food layer because it is created by the food that we eat. It is the structure that contains both the prana and the consciousness. If one gets ‘stuck’ into this layer, then one becomes over obsessive about form.
2. Pranamaya kosha, (the sheath that which consists of energy)
‘Prana’ means energy. This kosha is the vital life force that moves through the body. It literally consists of the breath and the five pranas, namely: prana, apana, udana, samana and vyana. These forms of prana control various functions within the physical body, and without prana, the body would be lifeless, and unable to move or think. It is the prana that makes the blood flow, carries impulses through the nerves from our body, to the brain and back. Prana also circulates between the physical body and the different sheaths through the agency of the nadis. Prana is in the form of vital, mental, psychic and spiritual energy. It is what allows us to travel from gross, to subtle and causal bodies.
3. Manamaya kosha, (the sheath that consists of the mind)
‘Mana’ means mind. This kosha is made up of our thoughts, feelings, mind and emotion. This is what we commonly call the ‘monkey’ mind and it is through the prism of this dimension that we perceive the world and our likes and dislikes (raga and dvesha) via the agency of the five senses. We continuously experience pain-pleasure opposition in our life, which destabilizes us and is also responsible for our happiness and unhappiness.
Kosha Meditation Script
Consciousness is the act of being connected to the outer world through our senses, which are connected to the brain through the mind. Mind functions on three levels:
• Conscious: mind connects the outer world to the brain
• Subconscious: mind stores of all the experiences
• Unconscious mind: the ‘Real Self’ or ‘Atman’
Many people are ‘stuck’ in this sheath as they are abducted by their mind. In order to shift from this dimension, practices such as pranayama and pratyahara (mental withdrawing of the senses,) are very efficient.
Patajajali tells us in the yoga sutras: “Yogash chitta vritti nirodhah. Tada drashtuh svarupe avasthanam”. (“Yoga is the mastery of the activities of the mind-field. Then the seer rests in its true nature.”) Which brings us nicely to the next kosha.
4. Vijnanamaya kosha, (that which consists of subtle knowledge)
‘Vijnana’ means subtle knowledge or wisdom. In this kosha we reach intuitive knowing and higher levels of consciousness. In this sheath the awareness of the body and mind is lost, and awareness is established as the ‘higher’ mind. We know, decide, judge, and discriminate from the wisdom part of ourselves, our higher consciousness. Consequently, the higher mind turns within towards the soul, seeking the Truth, and searching for the eternal center of consciousness. Vijnanamaya kosha, through the agency of the nadis, links the conscious mind, the higher mind and the universal mind.
Practices such as dharana, (mental focus on an object) and dhyana, (meditation on the divine,) are inner disciplines that progressively help us to channel our focus towards a deeper level of consciousness.
5. Anandamaya kosha, (the sheath that consists of Bliss)
‘Ananda’ means bliss. It is the spiritual or causal body, where, finally, you become one with the “divine spark,” which is our soul. Anandamaya kosha is connected to the unconscious or superconscious mind. It is only when the higher mind fuses with the superconscious mind, (or unconscious mind,) that one awakens to the Presence with a sense of connection to all. It is the highest level of vibration in this life. It is said that when you realize the Self or God, you reach “Mukti,” or liberation. Very few people have managed to reach anandamaya kosha, only saints and realized souls. This is when we reach Samadhi.
Kosha Meditation Script
This is the road map that ancient seers have left us to help us understand our journey back to wholeness, so that we can break free from all bondage
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