Journaling through the five koshas
I would like to share a journaling practice that has had a significant impact on my life for the past few years. It is a daily practice that I highly recommend incorporating into your own routine.
Initially, my journaling style was freestyle, and I still engage in it to this day. This approach was inspired by reading Julie Cameron's book "The Artist's Way" and adopting the practice of morning pages as a form of journaling. However, I desired a deeper exploration of yoga philosophy and a structured framework to provide context and greater insight to my morning pages.
Before delving into the journaling practice, let me provide you with a brief overview of its historical and philosophical origins.
In the Western world, yoga primarily emphasises the physical aspect, known as asana practice, often neglecting the other fundamental aspects of this ancient system of knowledge. However, long-term practitioners of physical yoga recognize that there is a deeper dimension to it. So, how can we use journaling to gain profound insights into our lives and patterns, considering that yoga's ultimate purpose has always been self-transformation and liberation? The answer lies in self-study.
Within the realm of yoga, this introspective insight is known as Svadhyaya. Svadhyaya is one of the niyamas (observances) outlined by Patanjali, the sage who detailed the eightfold path of yoga. It is the fourth observance in the second limb of Patanjali's system. Svadhyaya involves studying the ancient Vedic texts, which originated between 1700 and 500 BC and were composed by the great sages and seer poets of the Indus Valley and Saraswati regions of India (2500 – 1500 BCE). Svadhyaya also encompasses self-study and self-inquiry, urging us to examine ourselves deeply, peel back layers, and reveal our inner truth. This process of gaining insight and finding our place in the world leads to joy, happiness, and freedom, which are our inherent birthrights.
Yoga posits that we consist of multiple layers or sheaths, known as koshas. These sheaths are:
Physical body (annamaya kosha): When we engage in physical practice, we are working with this sheath.
Energetic body (pranamaya kosha): This sheath encompasses the energy we derive from food, air, and our environment, which fuels our physical body.
Mental body (manomaya kosha): The mind plays a crucial role in our mental and emotional responses, as well as the information we receive through our five senses. Through the mind's interaction with our senses, such as sight, sound, taste, smell, and touch, we possess the power to think and form thoughts. Mark Stephens astutely notes, "We are endowed with the ability to differentiate, and this distinction creates freedom or bondage."
Wisdom body (vijnanamaya kosha): This sheath facilitates discernment and reflection, allowing us to perceive our environment through the lens of the mental body. For example, when we perceive an object through sight, we form a judgment based on our past and present ideas about that object. However, this judgment is subjective and does not necessarily reflect the reality or truth of the object. Engaging the wisdom body enables us to exercise discernment and see the object as it truly is, embracing its inherent truth.
Spiritual/Bliss body (anandamaya kosha): This body is the observer, watching as the other experiences unfold. It manifests during states of deep sleep, when our other senses are inactive. Tuning into this body allows us to experience bliss, calmness, and peace, free from the fluctuations of the other sheaths.
We can utilise these concepts to enrich our journaling practice and gain a profound understanding of our behavioral patterns. By examining the fruits of our actions that have brought about positive outcomes in our lives and identifying those that have caused suffering, we focus our attention on the experiences that demand scrutiny. As John Lennon wisely said, "Life is what happens when we are busy making other plans."
Now, let's explore how to embark on a journaling practice:
Begin by setting an intention or resolve. This resolve is to wholeheartedly embrace the path of self-study, without shying away, condemning, or judging ourselves for the discoveries we make along the way. Compassion must guide us as we navigate this path of self-exploration.
Purchase a journal that you feel comfortable scribbling in, as your thoughts find their way onto its pages.
Write your intention at the front of the journal to keep yourself motivated on this journey of uncovering your inner truth.
Allocate 15 to 20 minutes each day, if possible, to your journaling practice. However, starting with once a week is also sufficient, as long as you maintain consistency.
Begin each entry by noting the date and time at the top.
Divide your writing into sections: Physical Self, Energetic Self, Mental Self, Wisdom Self, and Spiritual Self.
Here are some questions to help you get started:
How do I feel physically? How was my practice today? Which aspects from the sheaths mentioned earlier influenced how I perceived my practice?
How are my energy levels? What foods and drinks have I consumed? Who have I been in contact with? Can I identify any situations where my energy was either increased or depleted? How does my breathing feel? Is it free-flowing or restricted? Where do I sense tension in my body?
How do I feel emotionally? Am I experiencing positive emotions, moodiness, tearfulness, or joy?
Have there been instances where I have judged myself today? Have I judged my physical body, my mental state, or my energy? Were those judgments true, or were they merely perceptions based on past or present experiences?
Once you have gained a solid understanding of the first three sheaths, shift your focus to reframing using your wisdom body. Be honest with yourself but avoid being judgmental or self-critical. Approach yourself with a compassionate heart, as you would treat someone you deeply love.
Here's an example to illustrate this reframing process:
Judgment:
"I always talk too much and give too much away." This affects my mind, depletes my energy, and leads to emotional instability and fear.
Reframe:
"I notice that I have been talking a lot lately because I have some things on my mind."
List the things on your mind.
"I acknowledge that what occupies my mind holds value and deeper insights that I need to uncover and understand."
"I am deserving of being heard, and my feelings are valid. I commit to discussing these matters with someone I trust."
Take 10 to 20 minutes to focus on the areas you would like to work on. Close your eyes and envision your spiritual body emerging. Ask your spiritual self to provide deeper insights and guide you toward progress, driven by love and compassion. Allow this sense of love and compassion to flow through your body and mind, dissolving judgments and tensions, leaving you with peace, calmness, and equanimity.
After the meditation, freestyle write about your experiences, noting any sensations and feelings you received or encountered. Highlight these insights and revisit them regularly.
Remember that you hold the key to your freedom and self-understanding. You are love—love is your essence and origin. Stay tuned for a short meditation practice next week to help you delve even further into this journey.
With much love, I hope this guidance proves valuable to you. Keep your hearts lifted and your spirits high.
Gem xxx
