Exploring the Annamaya Kosha: A Body Scan Meditation

A Meditation Practice

Here is the audio to follow for the pranayama practice.

TRANSCRIPT:

Hello and welcome to Cultivating Chill. 

My name is Vikki Velasquez. Thank you for joining me as we explore the annamaya kosha with a body scan meditation.

In yogic philosophy of the Pancha Kosha system, the human body is made of three bodies: the physical body, the subtle body, and the causal body. 

Within these three bodies are the five koshas or layers. They are kind of like a set of Russian nesting dolls, one layer resting inside of another. 

The koshas are the annamaya, pranamaya, manomaya, vijnanamaya (vi-jen-na-maya), and anadamaya: the physical, the energetic, the mental, the wisdom, and the bliss layers.

The innermost body, the causal body contains the anadamaya – the subtle body is in the middle and contains the pranamaya, manomaya, and vijnanamaya – and the physical body is the outer layer and holds the annamaya kosha.

To bring awareness and focus to our physical layer, the annamaya kosha, we will use a body scan meditation.

Before we begin – Please note – If you have a heart or lung condition or experience chronic breathing disorders, please do not participate in the practice but feel free to observe. 

Also, if at any time you feel overwhelmed or short of breath, let go of meditation and let your breath breathe itself. 

For this meditation, we will be lying flat, either on a yoga mat or even on the bed. 

Please take a moment and gather all the things you may need to be soft, comfortable, and cozy. This may be a yoga mat, some blankets, pillows, cushions, and bolsters. You may even want to wear a pair of socks to keep your feet warm.

(one to two breaths)

Meditation will last about 10 to 15 minutes.

Lay out your yoga mat and arrange your pillows, cushions, and bolsters like a little nest. Maybe even cover your yoga mat with a blanket to make it extra cozy.

I invite you to place a pillow or rolled up blanket under your knees for support. This will give the back more space to find ease while lying down.

When you are ready, lie down in Savasana. Adjust yourself until you feel comfortable and cozy.

(one or two breaths)

I invite you to gently close your eyes.

For this meditation, I will guide your awareness and attention to different areas of the body, beginning with the top of your head, then scanning the right side, then the left side and then the whole body together. 

Let your attention and awareness float from one area of the body to the next. 

Let’s begin by taking a big inhale, filling yourself up with air.

With a loud sigh, exhale and let go.

Take another big inhale – pause at the top – 

Exhale with another loud sigh – letting it all go – 

One more time, take a big inhale – when you think you are full of air, take one more little sip – pause – 

Exhale with a long, loud sigh – releasing all of the air – relaxing into Savasana – 

(one to two breaths)

Your feet have fallen to the sides, making space around the legs. 

Your arms are relaxed at your sides with the palms up. 

Your whole back body is supported by the ground, comfortable and at ease.

(one to two breaths)

Bring your awareness to your breath.

Notice your natural breath.

The inhale, then the exhale.

Notice how your breath feels as the air enters and leaves the body.

Don’t try to change anything, just observe.

Feel your natural breath, flowing in and out. 

The feel of the inhale as it travels inside and through the body.

The feel of the exhale as the breath is released. 

(about three breaths) 

Now, let’s explore awareness of the body.

As I guide you through different areas of the body, become aware of those areas. 

Feel into that area of the body but try not to move.

Bring your awareness to the top of your head – 

Glide your awareness to the center of your forehead – to your right eyebrow – to your left eyebrow – to your right ear – to your left ear – to your right eye – your left eye – to the space behind the right eye – to the space behind the left eye – 

Glide your awareness to the tip of your nose – to your right cheekbone – your left cheekbone – to the space above your upper lip and under your nose – to your right jaw – your left jaw – to the upper lip – to the lower lip – both lips together –

Glide your awareness to the chin – to the front of the throat – the right side of the throat – the left side of the throat – behind the right ear – behind the left ear –  

Glide your awareness to your right collarbone – your left collarbone – your right chest – your left chest – your right shoulder – your left shoulder – 

Glide your awareness to your right upper arm – right elbow – right lower arm – the right wrist – back of the right hand – the right palm – the right thumb – pointer finger – middle finger – ring finger – pinky finger – 

Glide your awareness to your left upper arm – left elbow – left lower arm – the left wrist – back of the left hand – the left palm – the left thumb – pointer finger – middle finger – ring finger – pinky finger – 

Glide your awareness to your heart center – your upper abdomen – your navel – your lower abdomen –

Glide your awareness to your right hip – your left hip – your right thigh – your left thigh – your right knee – your left knee – your right leg – your left leg – your right ankle – your left ankle –

Glide your awareness to your right foot – the top of the foot – bottom of the foot – the right big toe – the second toe – the third toe – the fourth toe – the fifth toe – 

Glide your awareness to your left foot – the top of the foot – bottom of the foot – the left big toe – the second toe – the third toe – the fourth toe – the fifth toe – 

Glide your awareness to the back of the right heel – the back of the left heel – the back of the right leg – the back of the left leg – back of the right knee – back of the left knee – back of the right thigh – back of the left thigh – your right buttock – your left buttock – 

Glide your awareness to your low back – the middle of your back – your upper back –  the back of your neck – the back your head – the whole length of the spine – 

Glide your awareness to the top of your head – rest your attention at the crown of your head – 

(one or two full breaths)

Gently and lovingly, glide your awareness to the whole right arm – the whole left arm – both arms together –

Glide your awareness to the whole right leg – the whole left leg – both legs together – 

Glide your awareness over – the abdomen – the chest – the head – the entire torso – 

Glide your awareness over the body –  the whole body – the whole body together – your whole body together. 

(two to three full breaths)

You are supported, from the back of your heels up to the back of your head. 

From the back of your head to the back of your heels. 

Shoulder to shoulder — Hip to hip. 

The whole body is completely supported.  

Breathe into the calm, peacefulness of your whole body. 

(about a minute of natural breathing)

Our body scan meditation has come to an end. 

Take your awareness to the bottom of your feet.

Inhale through the soles of your feet, grounding yourself as you awaken from meditation.

Allow gentle movement. 

Curling your fingers to your palms. 

Wiggling your toes.

Gently flexing your ankles. 

Rolling your wrists. 

Raising your arms over your head to stretch. 

Bend your knees and place your feet on the mat. 

Drop your bent knees to the right and then to the left. 

Stretch to the right, stretch to the left. 

When you are ready, gently roll to your right side and lift yourself up in a comfortable seated position. 

Place your palms together in a prayer position, at heart center. 

The light in me honors the light in you. 

Namaste.

Cultivating Chill hopes you found the information and breathing practices informative and helpful. If you have any questions or want to share anything, please feel free to leave a comment.