The Subtle Body
Chapter 1

Lesson 2: The Three Bodies Worksheet

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Trikaya- (Tree-Kai-Ya): The Three Bodies

Trikaya Worksheet: Exploring the Three Bodies

Use this worksheet to deepen your understanding of the Trikaya system through reflection, embodiment, and intuitive exploration. Set aside time and space to move slowly through each section.

1. Sthula Sharira (Physical Body)

Sharira: "Body"
The tangible body, made up of the five elements and subject to the cycles of life.

Journal Prompts:

  • What sensations am I most aware of in my body right now?

  • Where do I feel tension or ease?

  • What does my physical body need more of?

Practice: Try a short grounding walking meditation. Best if you can walk barefoot in the grass. Focus on the connection of your feet to the earth. Walk slowly and steadily, one step for one breath. Afterward write about what you noticed and did your awareness of your body shift?

2. Sukshma Sharira (Subtle Body)

The energetic body, containing the chakras, nadis, prana, and koshas.

Journal Prompts:

  • When I tune into my breath, what do I feel?

  • Are there areas in my body where energy feels stuck or flowing?

  • Which chakra do I sense is most active or underactive?

Practice: Try Nadi Shodhana (alternate nostril breathing) for 3–5 minutes. Then reflect:

  • How did my energy shift?

  • What inner sensations did I notice?

3. Karana Sharira (Causal Body)

Karana: "Causing," "seed body"
The most subtle body, containing karmic imprints and the blueprint of your soul.

Journal Prompts:

  • Are there recurring patterns or emotional responses in my life?

  • What do I feel my soul is here to learn?

  • What story or belief feels ready to be released?

Practice: Sit quietly or lie down for a short meditation. Ask your higher Self: What truth wants to be heard right now? Afterward, write:

  • What came up?

  • Did anything surprise you?

Creative Exercise: Body Mapping

  • Draw a simple outline of your body.

  • Mark where you feel:

    • Physical tension or comfort (Sthula)

    • Energy or movement (Sukshma)

    • Emotional or karmic imprints (Karana)

  • Use color, symbols, or words.

Final Reflection:

Which of the three bodies feels most familiar to you? Which feels more mysterious?

What is one small way you can nurture each body this week?

  • Sthula: ________________________

  • Sukshma: ______________________

  • Karana: ________________________

"May you continue to be receptive to the subtle whispers of your own heart and mind."