Chapter 1
Kosha Worksheet: Exploring the Five Layers of Being
The Koshas are five subtle layers or sheaths that veil our true Self (Atman). Each one offers a unique way of experiencing the world and ourselves. By exploring them consciously, we move toward greater integration, awareness, and inner freedom.
Set aside quiet time to reflect on each Kosha with presence and honesty. Maybe even taking one week or more for each.
1. Annamaya Kosha (Physical Sheath)
"Anna" = food | The outermost layer, our physical body
Journal Prompts:
How am I currently caring for my body (movement, rest, nourishment)?
What physical habits strengthen my connection to Self? Which disconnect me?
Practice: Try a short asana or mindful walking practice. Then reflect:
What sensations did I notice?
How does my body respond to mindful attention?
2. Pranamaya Kosha (Energetic Sheath)
"Prana" = life force | The subtle energy body
Journal Prompts:
How is my breath flowing today? Is it shallow, full, held?
Where in my body do I feel energy or fatigue?
Practice: Try 3–5 minutes of Pranayama (e.g., Nadi Shodhana or gentle 3-part breath). Then reflect:
What shifted in my energy?
Do I feel more connected or grounded? If not, do I have a sense of why?
3. Manomaya Kosha (Mental/Emotional Sheath)
"Manas" = mind | The realm of thoughts and emotions
Journal Prompts:
What is the dominant mental/emotional tone I’ve carried today?
What stories am I telling myself right now? Are they “real”? How do I know/not know?
Practice: Spend 5 minutes journaling or reciting a favorite mantra or even just humming. Afterward:
How did the practice shift my thoughts or emotions?
What clarity arose?
🔍 4. Vijnanamaya Kosha (Wisdom/Intellectual Sheath)
"Vijnana" = discernment | Inner wisdom, clarity, intuition
Journal Prompts:
What inner truth or intuitive knowing have I been avoiding or embracing?
What teachings or texts inspire my growth and clarity?
Practice: Spend 5–10 minutes in self-inquiry or reading a sacred or contemplative text. Then reflect:
What insight resonated most?
How might I apply that insight in my daily life?
5. Anandamaya Kosha (Bliss Sheath)
"Ananda" = bliss | The innermost, most subtle layer
Journal Prompts:
When do I feel most aligned with joy, peace, or presence?
What practices awaken that feeling in me?
Practice: Try a 10-minute Yoga Nidra, chant Kirtan, or offer Selfless Service (Seva). Then reflect:
What did I feel during or after the practice?
Did I touch a sense of connection beyond my individual self? If not, why not?
Final Reflection:
Which kosha feels most accessible to you right now? Which feels most unfamiliar?
How might you create a daily or weekly ritual to nourish each layer of your being?
"May this exploration guide you closer to your true nature: ever whole, ever free."
