The third eye meditation I share here, is a focused practice that uses breath, visualization, and stillness to quiet the mind and strengthen your sense of intuition and inner clarity. In yoga, the “third eye” is the ajna chakra — the energy center at the space between your eyebrows, associated in the yogic tradition with insight, intuition, and clear seeing.

The practice below is a short kriya — a set sequence of breath and focus — that takes about 10–15 minutes and needs no experience at all.

It’s a lovely one to come back to when your mind feels foggy or scattered, when you’re trying to make a decision and can’t quite hear yourself think, or when you simply want to build a little more focus and presence. You can read through it and guide yourself, or follow the guided video at the bottom.

This practice is part of Mindful Mondays — a new guided practice every week. Browse the full series →, or get each Monday’s practice in your inbox so you never miss one.

Before You Begin

Find your seat — on the floor or in a comfortable chair, whatever feels good in your body. Sit tall, let your spine lengthen, and soften your shoulders. Close your eyes and turn your attention inward.

Step 1: Grounding Breath

Begin to connect with your breath. Take a deep inhale through your nose, letting your lungs fill up completely. Hold it for just a moment. Then exhale slowly and fully through your nose, releasing a little tension on the way out. Keep this rhythm: deep inhale, brief hold, long slow exhale. Feel yourself settling more with each round of breath.

As you breathe, remember that even in the middle of a busy life, you can find steadiness inside yourself. You’re not at the mercy of the noise — you can come back to your center.

Step 2: Setting Intention

Shift your awareness to the space between your eyebrows—your Ajna chakra, or third eye. This is where your intuition and higher wisdom reside. As you breathe, set an intention for your practice. Maybe you want clarity, to trust your intuition more, to build focus or presence, or to deepen your awareness. Whatever it is, hold it gently in your mind’s eye..

In this space, let go of any doubts you have about your ability to trust your intuition. Know that the answers you seek are already within you; you have the power to listen to your inner voice and follow its guidance.

There’s no need to force anything here. You’re just naming what you’d like to come back to.

Step 3: Breathwork: Nadi Shodhana (Alternate Nostril Breathing)

We’ll use Nadi Shodhana to settle the mind before we go deeper. Here’s how:

1. Close your right nostril with your thumb.
2. Inhale deeply through your left nostril.
3. Close your left nostril with your ring finger, releasing your thumb from your right nostril.
4. Exhale fully through your right nostril.
5. Inhale through your right nostril, then close it and exhale through your left.

That’s one round. Continue for a few minutes, letting the breath stay slow and easy. As you go, you might picture the breath as light moving up toward your third eye on each inhale, and mental clutter and/or confusion clearing on each exhale. With each inhale, embrace the clarity and peace that is now becoming your reality.

If you want the science: slow, alternating nasal breathing like this has been found to nudge your nervous system toward its calming “rest and digest” branch — research on alternate nostril breathing links it to lower heart rate and blood pressure (e.g., Sharma et al., 2013). (Skip the breath holds if they ever feel like strain, and ease off if you feel lightheaded.)

Step 4: Third Eye (Ajna) Kriya: Breath and Visualization

Now we focus the practice at the third eye:

1. Inhale deeply.
2. As you hold your breath, visualize a vibrant light glowing at the center of your forehead. It may have a color — indigo is the one traditionally associated with the third eye.
3. Exhale and let that light expand and flow outward, filling your mind with clarity, peace and a sense of spaciousness.
4. Each breath expanding the light filling this energetic center.

Repeat this for several rounds. As you breathe in, see that indigo light at your third eye, and on your exhale, let it expand, clearing away any lingering mental fog. Remember, you are not bound by any mental clutter. Notice the clarity and calm beginning to settle in.

Step 5: Silent Meditation

Now, let go of controlling your breath entirely. Just observe it as it flows naturally. Watch it move on its own. Keep your awareness on the space between your eyebrows, and that steady indigo light. Let thoughts come and go like passing clouds — and if your mind wanders, gently bring it back to the third eye. You don’t have to stop your thoughts to meditate. You only have to keep returning.

In this silent observation, allow yourself to let go of the belief that you must control your thoughts to meditate effectively. Instead, find peace in the flow of your breath and the gentle rhythm of your thoughts.

Step 6: Closing

Bring your hands together at your heart. Take a moment to notice how you feel. Trust that your focus and intuition get a little stronger each time you practice — you’re not just watching your mind, you’re learning to work with it.

Take one last deep breath in, and as you exhale, slowly open your eyes. Carry a little of this clarity into the rest of your day.

Closing Mantra

Let’s seal this practice with a gentle OM. Inhale deeply… OMMMMM…

OM (AUM) is traditionally considered the bija, or seed, mantra of the ajna chakra. You can read more about the OM mantra and the chakras.

If you’d prefer a guided practice check out the Ajna Kriya practice on my YouTube channel.

Frequently Asked Questions About Third Eye Meditation

What is third eye meditation? Third eye meditation is a focused practice that uses breath, visualization, and stillness to quiet the mind and strengthen intuition and inner clarity. In yoga it works with the ajna chakra, the energy center at the space between the eyebrows.

What is the third eye, or ajna, chakra? The ajna chakra is the sixth chakra in the yogic tradition, located at the space between the eyebrows. It’s associated with intuition, insight, focus, and “clear seeing” — which is why practices for it center on quieting mental noise.

What color is the third eye chakra? The third eye chakra is traditionally associated with the color indigo, a deep blue-purple. That’s why many third eye meditations use an indigo-light visualization.

What is the bija mantra for the third eye chakra? The bija (seed) mantra traditionally associated with the third eye (ajna) chakra is OM, also written AUM. It’s often chanted once to close a third eye practice.

What are the benefits of third eye meditation? People practice third eye meditation to calm a busy mind, sharpen focus and presence, and strengthen their sense of intuition. The breathwork involved, like alternate nostril breathing, is also linked to a calmer nervous system.

How often should I practice third eye meditation? Even a few minutes a few times a week can help. Like anything, it builds with consistency — a short daily practice tends to do more than an occasional long one.

Is third eye meditation safe for everyone? For most people it’s gentle and low-risk. Skip or shorten the breath holds if they cause strain or anxiety, and ease off if you ever feel lightheaded. If you have a medical or mental-health condition, check with your provider first.

What is a kriya in yoga? A kriya is a set sequence of yogic actions — usually breath, movement, and focus — done in a specific order to create a particular effect. This third eye practice is a short kriya.

Want to Go Deeper?

Working with your intuition is genuinely my favorite thing to teach. I work with women one-on-one and on retreat to build practices like this one into a rhythm that actually fits their real life — so it becomes something you use, not just something you tried once.

And you can download my free Chakra Guide for more practices to weave into your days. It’s the most thorough one I know of, and it’s free — grab it here.

I’m always an email away if you have questions. I’d be honored to support you.

The post Third Eye Chakra Meditation For Clarity, Focus and Peace appeared first on Ambuja Yoga.

Have you ever felt lost, stuck in indecision, or disconnected from your inner guidance? Or like you’re spinning in circles, repeating the same old habits or making choices that don’t feel aligned with who you truly are? If this resonates, it may be a sign that your Ajna chakra—the energy center responsible for inner vision and insight—needs some attention.

The Ajna chakra, located at the third eye center, is the gateway to clarity, intuition, inner wisdom, and visionary insight. I think of it as our center of inner and outer seeing and knowing. When balanced, it helps you break free from confusion, see your life’s bigger picture, and make decisions aligned with your higher self.

Ajna Chakra is our sixth chakra and it is located at the midbrain, while its granthi, or psychic knot, is at the third eye center. Most consider its location to be at the Third Eye, right between the eyebrows (not the center of the forehead)… perhaps for simplicity’s sake. In Sanskrit, Ajna means “command” or “beyond wisdom” and it is considered our seat of visionary perspective, intuition, insight, and wisdom.

Your Sixth Chakra Improves Your Ability to Envision A Future That is Aligned With Your Higher Self

Why Aligning Your Ajna Chakra Matters

When your Ajna chakra is blocked or imbalanced, it’s easy to feel stuck in life’s repetitive cycles. You might find yourself:

• Caught in old habits that no longer serve you
• Unsure of your purpose, feeling like something’s missing but unable to identify it
• Overthinking and second-guessing, unable to trust your inner voice
• Disconnected from your intuition, relying on outside validation instead of your own wisdom

Aligning your Ajna chakra helps you reconnect with your higher self, the part of you that knows what’s right for you. It’s about gaining clarity, trusting your intuition, and creating a life that feels deeply aligned with who you are at your core. After all, you have to be able to see it to create.

The Transformation: Living in Alignment with Your True Self

When your Ajna chakra is in harmony, the fog lifts, and you gain a new perspective. You stop living on autopilot, reacting to life’s demands, and start intentionally creating a life aligned with your higher self. You become a conscious creator.

Here’s what that transformation looks like:

• Clarity: You know where you’re going and why, no longer drifting in confusion or uncertainty.
• Intuitive Guidance: You trust your gut feelings and make decisions with confidence, guided by your inner wisdom.
• Freedom from Old Patterns: You break free from the habits and thought patterns that have kept you stuck, opening the door to new possibilities.
• Alignment with Your Higher Purpose: Every decision, every step forward feels aligned with who you truly are and what you want out of life. Your dharma, or purpose, is now not just within reach, but a guiding force in your daily life.

How to Align Your Ajna Chakra and Unlock Its Power

Ready to unlock the power of your third eye chakra and live in alignment with your higher self? Here are a few powerful practices that can help you balance your Ajna chakra and invite deeper clarity into your life:

1. Meditation for Insight
   Meditation is one of the most effective ways to open the Ajna chakra. Sit in stillness, focusing your attention on the space between your eyebrows, imagining a bright indigo light growing stronger with each breath. This practice helps clear mental clutter and invites deeper wisdom. Check out my Ajna Kriya Meditation on YouTube.
2. Journaling for Clarity
   When you’re feeling lost or stuck, writing out your thoughts can be incredibly illuminating. Ask yourself questions like: What old patterns am I ready to release? Where in my life am I seeking clarity, and how can I invite it in? What is the life I truly desire, and what steps can I take to create it?What does my intuition want me to know right now? Journaling creates space for your subconscious to surface insights you may not be aware of.
3. Visualization for Purpose
   Visualization is key to working with the third eye. Imagine your ideal life—the people, places, and experiences that feel deeply aligned with your soul. How do you feel in this life? What steps do you need to take to get there? This practice strengthens your ability to see beyond the present moment and move toward a future aligned with your true self.
4. Yoga and Breathwork
   Practices like yoga and pranayama (breathwork) help balance the mind and awaken your intuitive faculties. Gentle forward bends, child’s pose, and alternate nostril breathing (Nadi Shodhana) are especially beneficial for calming the mind and activating the third eye. Balancing poses that cultivate unwavering focus are another great way to activate your third eye.
5. Connect with Nature
   Nature has a way of bringing us back to our true selves. Spend time outdoors, observe the natural world, and tune in to the subtleties of your surroundings. This quiet, grounded presence can help you reconnect with your intuition and bring clarity to your life.

Practical Practices for Your Third Eye Chakra

I know some of you want practical, actionable, quick acting practices. If you tend to live in logic and reasoning, the following practices will help you clear mental clutter, release anxiety, and create greater clarity and focus.

1. Brain Dump for Mental Clarity

One of my favorite ways to create clarity and release anxiety is by doing a brain dump. This practice helps clear out all the noise from your mind. Simply set a timer for 15 minutes and write down every thought, no matter how big or small. Let your mind flow freely without filtering. When you put everything on paper, you can release what’s cluttering your mind and gain a clearer perspective.

For a more organized approach, mind mapping can be incredibly helpful if you’re juggling multiple projects or have a task with a lot of moving parts. Visualizing your thoughts in this way really helps bring everything into perspective.

2. Fear Setting for Removing Blockages

It may sound counterintuitive, but fear setting is one of the most powerful tools for releasing what holds you back. Write down your worst-case scenarios—what you’re truly afraid of—and walk yourself through them. What’s the absolute worst thing that could happen? Then, outline the consequences and what steps you could take to move past them. This process not only helps you face your fears head-on, but it also neutralizes them, giving you more freedom to trust your intuition.

3. Visualization to Energize the Ajna Chakra

Visualization is a potent practice for working with your third eye. You can visualize a beam of light or prana flowing into your third eye to clear out any blockages or stagnant energy. Or, you can envision your future—what does it look like when you’re fully aligned with your higher self? How does it feel? The sky’s the limit when it comes to visualization.

4. S.M.A.R.T. Goals for Focus and Prioritization

Setting clear, S.M.A.R.T. (Specific, Measurable, Achievable, Relevant, Time-bound) goals helps you focus on what truly matters. I’m a huge fan of using the 12 Week Year for planning and prioritizing my goals. Another tool I love is my WIZE planner, which helps me stay on track and organized. These tools are practical, but they also support your Ajna chakra by creating structure and clarity in your day-to-day life.

5. Cultivating Intuition Through Deep Listening

Your intuition is always working for you. It’s always providing information and guiding you—you just need to learn to listen deeply. Some ways to strengthen your intuition are through meditation, intuitive journaling, being in nature, and prayer. All of these practices help you tune into your inner wisdom and align with your higher self.

6. Rest for Insight and Clarity

Rest is vital for your third eye chakra. I personally have some of my most profound insights not when I’m pushing through tasks, but when I give myself downtime to process and reflect. We often overlook rest, but it’s essential for cultivating clarity.

Make time for meditation, yoga nidra, or simply taking a nap. Prioritize getting good sleep each night, and establish a bedtime ritual that supports your nervous system—such as avoiding screens, sipping calming tea, or journaling. Even cuddling with a loved one or pet can help you relax into a state where your third eye is more open to receiving insights.

When you take time to nurture this energy center, you unlock the potential to live a life filled with clarity, purpose, and alignment

Nurture Your Spirit with Mantra, Mudra, and Prayer/Intention

1. Mantra for the Ajna Chakra

Mantras are powerful sounds or vibrations that help focus the mind and align energy. For the Ajna chakra, specific mantras can enhance clarity, intuition, and insight.

• Ajna Chakra Bija Mantra: “OM” (ॐ)
  The bija (seed) mantra for the third eye chakra is “OM.” Chanting OM helps clear mental clutter and creates a deeper connection to your inner wisdom. The sound of OM represents the universe and the vibration of creation itself, helping you tap into higher consciousness.
  • How to Use: Sit in a comfortable position, close your eyes, and bring your awareness to the space between your eyebrows (the location of the Ajna chakra). Begin chanting “OM” either aloud or silently. Visualize indigo light glowing at your third eye with each chant. Let the sound vibration resonate through your entire being.
• Affirmation-Based Mantras: Affirmation based mantras may resonate with you if you are already into manifestation. Repeated affirmations help create new grooves in the mind. These grooves, or thought patterns are called samskaras in Sanskrit. You may have also heard the saying, “What fires together wires together.” The same goes for your thoughts, affirmations and the words you speak over yourself. Affirmations are particularly powerful when combined with yoga nidra, yogic sleep. You can use affirmation-based mantras like these to activate the Ajna chakra:
  • “I trust my intuition.”
  • “I see clearly.”
  • “I am connected to my higher self.”

2. Mudra for the Ajna Chakra

Mudras are hand gestures that help direct the flow of energy through the body. For the sixth chakra, mudras can assist in stimulating the third eye and deepening intuitive insight.

• Mudra of Knowledge (Gyan Mudra)
  This is one of the most common and effective mudras for activating the Ajna chakra. It involves connecting the tip of the thumb (representing universal consciousness) with the tip of the index finger (representing individual consciousness), while keeping the other fingers straight.
  • How to Practice: Sit comfortably with your hands resting on your knees or thighs. Touch the tips of your thumbs to the tips of your index fingers. Keep your palms facing up, fingers relaxed. Focus on your third eye and breathe deeply. As you hold this mudra, visualize light or energy flowing through your third eye, clearing any blockages and enhancing clarity.
  • Additional Mudra: Shambhavi Mudra
    In this mudra, the focus is on directing the gaze towards the point between the eyebrows while keeping the eyes softly closed. This subtle practice helps stimulate the third eye and access deeper states of consciousness.
    • How to Practice: Sit comfortably and gently close your eyes. Shift your internal gaze toward your third eye, focusing on the space between your eyebrows. Breathe deeply and keep your gaze soft. This practice helps bring awareness to your inner vision and strengthens the Ajna chakra.

3. Prayer and Intention for the Ajna Chakra

Prayer, when used for the Ajna chakra, is a way to ask for divine guidance, clarity, and deeper insight. It is a way of connecting to your higher self, the universe, or whatever higher power you believe in. The key here is setting clear intentions and focusing on expanding your inner vision.

• Prayer for Insight and Clarity
  You can create a prayer to ask for guidance and support in opening your third eye. This could be something simple like:
  • Example Prayer:
    “Divine Source, I ask for clarity, insight, and guidance. Help me open my third eye and see the truth with wisdom and compassion. May I be guided by my intuition and live in alignment with my higher self.”
  • Affirmative Prayer for Inner Wisdom:
    “I trust the wisdom that flows from within me. May my vision be clear, and may I always follow the guidance of my highest self.”
  • How to Use: You can integrate prayer into your meditation practice or use it at any time during the day when you feel a need for insight or clarity. Speak the prayer aloud or silently in your heart, and visualize your Ajna chakra glowing with indigo light, symbolizing your connection to higher wisdom.

Combining the Practices

For a more powerful effect, you can combine these practices into a daily ritual:

1. Start with Prayer: Begin by setting a clear intention or offering a prayer for insight and wisdom. Ask for guidance as you work on opening your Ajna chakra.
2. Chant the Mantra “OM”: Chant the mantra OM while holding Gyan Mudra, focusing your attention on the third eye. Visualize indigo light shining through the space between your eyebrows.
3. Practice the Mudra: As you continue to meditate, hold the Gyan Mudra and, if desired, incorporate Shambhavi Mudra by directing your inner gaze toward the third eye. Focus on receiving clarity and intuitive guidance.

What’s Waiting on the Other Side?

By aligning your Ajna chakra, you unlock the power of insight and tap into your higher wisdom. You’ll stop feeling stuck in old patterns, stop second-guessing yourself, and start creating a life that feels aligned, purposeful, and true to who you are.

Imagine waking up each day with clarity and confidence, knowing that every decision you make is guiding you toward your highest potential. This is the power of living in alignment with your higher self—and it all begins with balancing your Ajna chakra.

When your third eye chakra is balanced, you’ll likely experience:

• Clarity and Focus: Decisions feel easier, and you can see the broader perspective.
• Strong Intuition: You have a clear sense of direction and trust your inner wisdom.
• Enhanced Imagination and Creativity: You’re more in tune with your creative energy and can easily visualize future possibilities.
• Mental Calm: A quiet mind, with less overthinking and mental chatter.

Ajna Chakra: Pronunciation, Elements, and Physical Connections

Understanding the Correct Spelling and Pronunciation of Ajna Chakra

The Ajna Chakra is commonly known as the “third eye chakra” in the West, but its correct spelling is Ājñā. The proper pronunciation is “agnya,” with both “a’s” sounding like the “au” in Autumn. However, here in the West, it’s typically pronounced as “aj-na,” where the first “a” resembles “au” in Autumn, and the second “a” sounds like the “a” in about. Even Western Sanskrit scholars often use this pronunciation.

In India, the pronunciation can vary based on the region. In the southern parts of India, you’ll hear “jna,” while the northern areas may use “gnya,” adding another layer of complexity to the word.

Ajna Chakra Elements: The Bridge Between Worlds

The Third Eye Chakra is associated with Mahat Tattva or the “supreme element” which is made up of all of the other elements in their pure form and it is considered the bridge between the material world and spirit.

Due to Ajna’s deep connection to vision and sight, some would consider Light or illumination to be its corresponding element. Light is sometimes considered to be a combination of the other elements – earth, water, fire, air, and ether. But when I think of shining a light on something– whether a physical object or thought, emotion, etc. we are able to see the object of our perception with eyes wide open — we’re able to see all of it, both the light and the dark and we’re able to find a deeper understanding.

The Pineal Gland: Ajna’s Physical and Spiritual Connection

The Ajna Chakra is often linked with the pineal gland (and sometimes the pituitary gland). The pineal gland governs our circadian rhythm—our natural sleep-wake cycles—and produces melatonin and serotonin, which regulate mood and rest. It also plays a role in the production of DMT, a chemical involved in vivid visual experiences, often referred to as the “spirit molecule.”

The pineal gland is sometimes considered the “seat of the soul,” a portal to connect with the divine, source, or higher states of consciousness like love and compassion. This spiritual connection further emphasizes Ajna’s role as a guide in transcending the material and tapping into our intuitive, higher self.

As you explore the power of your Ajna Chakra, remember that it’s more than just enhancing your intuition—it’s about aligning your life with your higher self and true purpose. Whether it’s through practical tools like visualization, meditation, or simply taking time for deep rest, nurturing your third eye chakra can help you break free from old patterns and gain the clarity you need to move forward in life. When you step into this alignment, you create a life that’s not just seen through your inner vision, but felt deeply in your soul.

If you’re ready to dive deeper into your personal transformation and experience powerful shifts in your life, I invite you to join us at our upcoming Rooted & Wild Women’s Retreat in Sedona. This retreat offers a sacred space for you to reconnect with your intuition, heal, and live in alignment with your higher self. Learn more about how this transformational journey can help you unlock the potential of your Ajna Chakra and live a life of purpose, clarity, and joy.

Click here to explore the retreat and reserve your spot today!

The post The Power of Insight: Awaken Ajna Chakra to Create a Life Aligned with Your Higher Self appeared first on Ambuja Yoga.

Vishuddha- especially pure
Chakra- wheel

In this blog post, we’ll explore the nuances of your fifth chakra, known as your throat chakra. This chakra is all about your ability to stay true to your personal truth and your ability to interface with the world around you with honesty and integrity. To put it simply, when your throat chakra is balanced, your actions are aligned with your thoughts and words, you’re comfortable asking for what you need, and you listen patiently and intently.

How do you know if your throat chakra is out of balance?

Your throat chakra may be blocked if you often feel like you can’t express yourself freely for fear of judgment or criticism or you find it difficult to speak up for yourself and others. On the other hand, if you find that you often talk over others, overshare, or have difficulty listening to others your throat chakra may be overactive.

Most importantly, we’re fully capable of healing our chakras and that’s part of what we’ll explore today. For example, we can meditate on the Vishuddha chakra and do throat chakra practices like chanting and singing. These practices cultivate our inner trust, bring ease to our communication, and enhance our creative self-expression. Through these practices, we also learn to weave ahimsa, or non-harming, and satya, truthfulness into all of our actions and thoughts.

“Watch your thoughts; they become words. Watch your words; they become actions. Watch your actions; they become habits. Watch your habits; they become character. Watch your character; for it becomes your destiny.”

Upanishads

Vishuddha Chakra at a Glance:

• Location: Front of the spine at the throat pit
• Element: Akasha (ether)
• Color: Turquoise Blue
• Lotus: 16 petaled
• Bija Mantra: HAM
• Aspects: Communication, sound, creative identity, self-expression, finding your voice and speaking your truth
• Sense: Hearing
• Vayu: Udan, the upward flowing air of the throat and head that aids in the production of sound
• Planet: Jupiter
• Kosha: Vijnanamaya Kosha
• Associated with: the throat, thyroid, parathyroid, hypothalamus, mouth, and cervical spine

“Every choice we make, every thought and feeling we have, is an act of power that has biological, environmental, social, personal, and global consequences. We are everywhere our thoughts are and thus our personal responsibility includes our energy contributions.”

Anatomy of the Spirit by Caroline Myss

Vishuddha Chakra’s 16 Petaled Lotus

The yantra of the throat chakra has 16 petals of smoky purple color. In addition, each of the petals has a vowel written on it and each vowel, when combined with nada bindu or NG creates a seed sound.

Lastly, each petal is associated with one of 16 different vrittis (mental fluctuations). Most of the vrittis associated with vishuddha chakra are musical in nature. The seed sounds on the lotus petals include Om, Ong, Swaha, Namah and many others.

The Element Akasha and Vishuddha Chakra

Another key point regarding Vishuddha chakra is its association with the element of akasha, also known as ether, space or the void. In Ayurveda’s five-element theory, Ether is the subtlest of the elements and it precedes all other elements. According to Harish Johari’s Chakras: Energy Centers of Transformation, “Akasha is generated by the tanmatra of sound.” Therefore, the throat chakra is linked to our ability to hear and our ability to speak.

The Bija Mantra for the Throat Chakra

The bija mantra for the throat chakra is HAM, sometimes spelled HUM or even HANG. The variations in spelling and pronunciation vary from region to region and tradition to tradition in India.

At this time, take a moment to chant the sound of HAM and notice its vibration in the region of your throat. The bija mantras are used to awaken the chakras and their various characteristics.

In addition, the sound HAM is carried upon the back of gaja, or elephant. The gaja carries all the knowledge of the earth and its plants and it teaches self-confidence and patience.

Panchavaktra Shiva and Shakini Shakti and the Throat Chakra

The throat chakra is associated with Shakini Shakti, the embodiment of purity, the bearer of higher knowledge and great siddhis. Additionally, she reveals her teachings when we’re in a deep dream state. She governs memory, peace, intuition, wit, and improvisation.

Panchavaktra Shiva represents all of the Shiva energies. Each of his five heads represents the five tanmatras and the tattvas (elements) that emerge from them along with their corresponding Shiva energies. Most importantly, Panchavaktra Shiva bestows fearlessness and is commonly referred to as the Great Teacher.

1. Aghora, lord of the North. Aghora resides in the cremation grounds. His tattva is akasha..
2. Ishana, lord of the Northeast. He resides in the shrines. His tattva is water.
3. Tat Purusha, lord of the East. He appears in meditation. His tattva is air.
4. Vama Deva, the eternal Shiva. His tattva is earth.
5. Finally, Saddyojat, the lord of the south. His tattva is fire.

An Out of Balance Fifth Chakra

When Vishuddha chakra is out of balance we may fear being controlled or not having control, being trapped, or we may feel like we have no say in the world around us. Additionally, when your throat chakra is underactive you may find it difficult to express your thoughts and opinions for fear of judgment or failure. On the other hand, if your fifth chakra is overactive you may tend to speak over others or struggle to listen.

A Balanced Throat Chakra

When Vishuddha Chakra is in balance, your words and actions are in alignment with your highest self. That is to say, the words you speak come from your heart and speak directly to the heart of those around you. Prayers, songs, and mantras spontaneously arise from the depths of your heart.

Your sense of self-knowledge is strong and unwavering and you express yourself freely without fear of judgment or reprimand. You’re able to communicate with clarity and ease AND you pick up non-verbal communication just as easily as verbal communication.

On a spiritual level, an awakened fifth chakra can begin the process of a spiritual rebirth or transformation of the spirit.

How to Balance the Throat Chakra

Meditation on the throat chakra is one of the most powerful ways to bring about its awakening. Although, chanting mantra through japa meditation, kirtan, and song are all beautiful ways to achieve the same results. In the same vein, you could sing in the shower, chant in the car, or even go see live music.

Similarly, if you’re feeling stuck, tongue-tied, your creative juices aren’t flowing you might find it helpful to get your words, thoughts and ideas down on paper. In that case, I encourage you to buy yourself a beautiful journal and get in the habit of journaling, whether it’s one sentence, a bullet list or a full page, just start. Other suggestions to awaken your fifth chakra are to read a book or take up a new creative hobby like painting, drawing, or even dancing. Find something that inspires you and start there.

Practice deep listening. Listen with full presence and curiosity. Ask questions. Repeat back what you hear. Listen without thinking about how you’ll respond.

Two mudras for the Throat Chakra

You can use hand mudras to heal and awaken the chakras and balance the flow of your pranic energy. Here are two hand mudras you can use to awaken your fifth chakra.

Udana Mudra | Upward Moving Air Gesture

Udana Mudra cultivates the energy, or air, of Udana Vayu, which governs the space between your chest and your head. It is an upward and outward flow of energy and is the basis for sound. Combine Udana Mudra and the bija HAM for a beautiful meditation practice.

To practice Udana Mudra, bring the tips of your ring, middle, and index fingers to meet the tip of your thumb. Extend your little finger long. Ultimately, you can practice this mudra to manifest joy and optimism, improve your sense of self-worth, and increase your creative self-expression.

Shunya Mudra | Gesture of the Void

Shunya Mudra helps to balance the excess of ether. For example, if you’re having trouble listening, you’re feeling flighty or ungrounded then Shunya Mudra can help you feel calm, clear and capable of clear communication and earnest listening.

To practice Shunya Mudra, fold your middle finger down toward the base of your thumb and wrap your thumb over the top of your middle finger. Lastly, extend your little, ring and index fingers long. To clarify, this mudra is the same for both right and left hands.

If you would like to learn more about mudras, check out my recent book, The Little Book of Mudra Meditations. It’s a great place to start your mudra journey and it’s a nice reference for yoga teachers too.

Crystals for the Throat Chakra

• Turquoise (communication)
• Blua Apatite (personal power)
• Clear quartz
• Blue Agate
• Selenite
• Lapis Lazuli (truth and awareness)
• Sodalite (harmony)
• Aquamarine (courage)

Yoga Poses for the Throat Chakra

• Bridge Pose
• Shoulderstand
• Camel Pose
• Fish Pose
• Reverse Warrior
• Warrior One or Crescent Lunge with the gaze lifted
• Locust Pose with hands bound behind the back
• Humble Warrior
• Extended Side Angle
• Triangle Pose
• Wild Thing
• Wheel Pose
• Mountain Brook Pose (restorative)
• Supported Supta Baddha Konasana (Reclined Bound Angle)
• Jalandhara Bandha
• Kapalabhati
• Brahmari

Book Recommendations:

• For a Western esoteric understanding of the chakras check out Anatomy of the Spirit by Caroline Myss
• For a Tantric understanding of the chakras check out Chakras: Energy Centers of Transformation by Harish Johari

The post The Throat Chakra: Vishuddha, Your Center of Communication and Self Expression appeared first on Ambuja Yoga.

Svadhisthana Chakra or Sacral Chakra

Sva – “self” or “prana”
Adhistana – “dwelling place” “abode” or “seat”

The Svadhisthana Chakra is the Dwelling Place of the Self. It is our second chakra and it is located at our sacrum. It generates our sense of personal identity and psychological boundaries and governs our sensuality and our ability to connect deeply with others.

When Svadhisthana is open and healthy we feel passionate, worthy, vibrant, playful, and full of life. We feel creative, sensual, desirable, and we are able to express our emotions. We feel comfortable in your own skin and in our sexuality.

The second chakra starts to develop around age seven when the child begins to explore their power of choice, their individuality, and they start to form relationships of their own.

Svadhisthana Chakra is characterized by our need for relationships. Relationships are spiritual messengers… they teach us the lessons we need to thrive. Relationships teach us about our strengths and our weaknesses. They shine the light on our habitual patterns and opportunities for growth. We learn how to interact consciously with others, to nurture the relationships with those that support our growth and to discard the relationships that hold us back.

Svadhisthana Chakra at a Glance:

• Location: Sacrum and reproductive organs
• Element: Water
• Color: Orange/Vermillion
• Lotus: Six Petaled
• Bija Mantra: VAM
• Aspects: Procreation, family, fantasy, creativity, sexuality
• Sense: Taste
• Vayu: Apana
• Planet: Mercury
• Kosha: Pranamaya

Need a chakra primer? Check out these two articles introducing the chakras.

Introduction to the Chakras

Seven Chakras Every Yogi Must Know

Svadhisthana holds our feelings around intimacy, worthiness, sensuality, creativity, and desires. It is associated with our ability to maintain our sense of self in our relationships and interactions.

In Anatomy of the Spirit, Carolyn Myss defines the strengths of Svadhisthana as, “The ability and stamina to survive financially and physically on one’s own and to defend and protect oneself; the “fight or flight” instinct; the ability to take risks; the resilience to recover from loss whether of family members, partners, property, occupation, or finances; the power to rebel and reestablish a life and personal and professional decision-making ability and talent.”

Svadhisthana Chakra is characterized by the power of choice, the law of cause and effect. “Every choice we make contributes a subtle current of our energy to our universe, which is responsive to the influence of human consciousness.” Svadhisthana is associated with the unconscious mind and is considered the storehouse of our samskaras. Past experiences directly influence our attitudes and how we behave and react today, whether we remember those experiences or not.

“All the attachments by which we maintain control over our external lives, such as authority, other people, or money, are linked through this chakra to our energy field and physical body. The illnesses that originate in this energy center are activated by the fear of losing control.” Caroline Myss

When Svadhisthana Chakra is Imbalanced

An imbalanced sacral chakra can cause low libido, feelings of low vitality, reproductive problems (ovarian cysts, endometriosis, testicular or prostate disease), joint problems, back pain, urinary tract problems, constipation, IBS, muscle spasms, and dehydration.

On an emotional level, you may have trouble connecting with others, you may feel disconnected, your emotions may be unstable, you may express feelings of shame or guilt, you may struggle with vulnerability or experience lack of self-control and/or creativity.

A lot of heavy fears are also associated with our second chakra, from losing control to being dominated by a person, event or circumstance.

When the Second Chakra is overactive we may be attached to pleasure and suffer from addiction, gluttony, greed, obesity, hormone imbalances and/or restlessness.

An underactive Second Chakra often manifests as depression, decreased sex drive, feeling stuck, or a lack of passion and creativity. Its cause? Spending too much time focused on practicalities and not giving ourselves time to experience pleasure in its many forms.

Skip to the last section to find out how to bring your second chakra back into balance.

Svadisthana Chakra and the Water Element

Water is life-giving. Did you know that up to 60% of the adult human body is made of water and about 71% of Earth’s surface is water? As humans, water is present in our blood, mucus, urine, saliva, lymph and other body fluids as well as in our brain, heart, lungs, skin and it’s even in our bones… it’s everywhere.

Water is intimately connected with the moon… think of the tides of the ocean, which are connected to the lunar cycle. I’m sure you’ve also experienced the influence of the waxing and waning of the moon on your own body chemistry and emotions.

According to Harish Johari, the “lunar energy is evoked when the water element (which is dominant for 16 minutes in each nasal breath cycle of one hour) is accompanied by breathing dominated by the left nostril. Left nostril breathing activates Ida Nadi, which is lunar in nature. When the Ida Nadi is activated, it stimulates the right hemisphere of the brain, which is related to emotional behavior. Thus, in this chakra, we see the relationship between water, the moon, emotions, and the psyche.”

To awaken Svadisthana embody fluidity and flow in your movements, your mind and your breath.

The Svadhisthana Yantra and the Six-Petaled Lotus

The Svadhisthana Chakra is symbolized by a six-petaled lotus. As stated in the Mahanirvana Tantra, the six petals of Svadhisthana represent six mental modifications or vrittis:

• Affection (indulgence)
• Suspicion
• Disdain
• Delusion
• Destructiveness
• Pitilessness

The Bija Mantra for the Sacral Chakra

The bija mantra or seed sound for Svadhisthana Chakra is VAM. When chanted it guides Kundalini shakti up to the second chakra and increases the flow of prana (life force) to the second chakra.

The Second Chakra and Our Sense of Taste

When Svadhisthana Chakra is healthy, food is eaten not just for sustenance, it is enjoyed.

Svadhisthana Chakra and Apana Vayu

Svadisthana is associated with Apana Vayu. Apana is the Vayu that expels semen from the male organ and urine from the urethra, it is the energy behind passing a bowel movement and that which pushes the baby from the womb during birth. Think of “down and out” as the flow of Apana Vayu.

Tips and Practices for Svadhisthana Chakra

So now that we know more about the Svadhisthana Chakra, how do we bring it back into balance or keep it in balance?

Tips for an Underactive Second Chakra

If you’re feeling uninspired and you lack passion, make time to experience pleasure or joy. Paint, hike, draw, dance, create, swim in the sea, have sex, self-pleasure.

Try something new. Take a dance class. Learn martial arts. Do yoga. Tap into your artistic side. Prepare food for friends and family.

Tips for an Overactive Svadhisthana Chakra

If you’re feeling unable to control your physical desires or addiction, work on practicing brahmacharya (moderation — in it’s most modern translation). You may also choose to seek the help of a professional.

Much of the healing for the second chakra comes from healing past traumas. Now is the time to do the work and to heal. You can work with a professional, find guides online, or even journal. Journaling is an amazing practice to let go of past traumas and their associated pain, shame and guilt.

Tips and Practices for Anyone Interested in Healing Svadhisthana

Take a warm bath. No distractions. No phone. No kids/partners/pets. Time just for you. Bonus: add a few drops of your favorite essential oil. These oils are all great for the second chakra: Bergamot, Grapefruit, Lemongrass, Geranium, Rose, Ylang-Ylang, Jasmine, Neroli, Clary Sage and Patchouli.

Practice abhyanga or Ayurvedic self-massage. After your warm bath put an old towel down on the bathroom floor and oil yourself up with warming sesame oil. Use long strokes on your long bones and circular motions on your joints. Take your time and enjoy it. Or share the experience with a partner.

Come up with your own second chakra affirmation and write it in your journal, put it on your altar, and on your fridge.

Examples:

• I am a divine being of light.
• I embrace my sexuality and its expression.
• I am alive, connected, and aware.
• I am a vibrant, creative being of light.

Meditate. A simple sacral chakra meditation is to envision an orange wheel of light spinning at your sacrum. As you envision this orange wheel of light repeat your affirmation.

Crystals for Your Second Chakra

Set an intention to heal your second chakra and create a crystal grid to increase creativity, vitality, confidence, and sexuality. Use:

• Citrine (self-healing, increases energy and drive)
• Carnelian (removes blockages that may be causing sexual problems)
• Orange calcite (creative and sexual energy and increases confidence)
• Tangerine quartz (raises your vibration, healing after trauma, boosts self-esteem)
• Milky quartz (let go of overwhelm)
• Selenite (unblocks stagnant energy and clears negative energy)

If your Second Chakra is overactive you might find it beneficial to create a crystal grid with:

• Blue or green flourite (emotional balance)
• Moonstone (creativity, intuition, harmony)
• Milky quartz (let go of overwhelm)
• Selenite (unblocks stagnant energy and clears negative energy)

Second Chakra Yoga Sequence

A yoga practice that includes watery, fluid, flowy, primal movements and hip openers will help balance the second chakra.

A lovely yoga practice for Svadisthana Chakra could include:

• Supta baddha konasana: 3 minutes
• Figure Four: (5 breaths each side) (rock legs side to side between sides)
• Come up to Tabletop Pose
• Cat/Cow x3
• Flow from Cow Pose to Child’s Pose 3-5x
• Primal hip circles 3-5x each way
• Downward Facing Dog: 5-10 breaths → pedal the legs and sway the hips side to side
• Wave the spine forward from downward facing dog to plank pose 5x
• Standing forward fold/Ragdoll–> Slow Roll up to Tadasana (Mountain Pose)
• Surya Namaskar A x3
• Downward Facing Dog to Anjaneyasana (Low Lunge) to Ardha Hanumanasana (Half Splits)–> Flow between Low Lunge and Ardha Hanumanasana 5x each side
• Dancing Warrior Sequence: Warrior 2 -> Reverse Warrior -> Side Angle (Flow from Reverse to Side Angle)
• Malasana 5 breaths
• Dancing Warrior Sequence above plus Star Pose to Skandasana on the opposite side (flow from right to left 3x) to Runner’s Lunge facing the front and flow between Runner’s Lunge and a modified Pyramid Pose by bending and straightening the front knee (3-5x), drop back knee and add a quad stretch
• Dancing Warrior Sequence above plus Goddess Pose between Star Pose and Skandasana -> Goddess (eagle arms and rock side to side) -> Wide Leg Forward Fold (5 breaths per pose; R side, then L side)
• Malasana 5-10 breaths or Crow Pose
• Warrior 2 -> Reverse Warrior ->Side Angle -> Triangle Pose -> Half Moon -> Ardha Chandra Chapasana
• Eka Pada Tadasana (standing on one leg with other knee to chest, to Garudasana (Eagle Pose) to Standing Figure Four (like chair pose but with one ankle crossed over the thigh of the opposite leg), return to Tadasana.
• Lizard (90 seconds) -> Add quad stretch
• Pidgeon (wave torso up & down 5x)
• Janu Sirsasana 5-10 breaths each side (wave your spine long on your inhale and soften on your exhale)
• Gomukhasana 10 breaths on each side
• Madukasana (Frog Pose or ½ Frog Pose) 10-20 breaths
• Child’s Pose 5 breaths
• Dynamic Bridge x3 and hold final round for 7-8 breaths
• Simple supine twist: 5 breaths each side
• Savasana: 10 minutes

Do you want to learn more about all the chakras? Check out our free chakra guide. Sign up for the newsletter and I’ll send it over! Option to sign up in the side bar and on the homepage.

XOXO,

Autumn

The post Svadhisthana Chakra: Creation and Sexuality appeared first on Ambuja Yoga.

Does the world seem a little bit cray-cray to you? Because it sure seems nutty to me! I’m like, “Is Mercury retrograde all the freakin’ time now?” But seriously?!?! What is going on? We won’t get into politics because we get enough of that any time we turn on the TV or log in to social media. This past new moon was freakin’ intense and it seemed as though everything went to “hell in a handbasket”… is that how that saying goes? I just wanted to chuck my phone in the trash, lock myself in my room, and never come out.

All of my woes centered around money. Miscommunications about money, people wanting money, refunds and cancelations, taxes … money money money!!!! And it sucked! Our finances and stress about finances are deeply linked to our first chakra, Muladhara. Muladhara chakra is associated with our feelings of safety, security, and survival… and in this day and age money is paramount. So instead of hiding in my bedroom and telling everyone to go away, I chose to give my root chakra a little love. I made a crystal grid for abundance and even called in the Goddess Lakshmi. It was time to do ALL THE THINGS.

Here you’ll be introduced to the qualities of the root chakra and a few practices to give your root and YOU a little tender loving care.

Muladhara Chakra

Mul – base
Adhara – Support

The chakras are psychic centers as well as centers of transformation of psychic or mental energy into spiritual energy. There are specific behaviors associated with each of the chakras. Along with our experiences, these behaviors stem from our desires and our attachment to the pleasures associated with each chakra. And our root chakra is tied up with security in job and shelter among other things.

When one’s Muladhara chakra is balanced and healthy one is grounded and calm, they have a strong foundation, they feel supported and connected, they are humble, independent, strong and healthy. They feel generous and have the power to attract abundance.

Muladhara Chakra is the abode of kundalini shakti, the dormant spiritual energy that lies coiled within the first chakra. The practices of yoga coax kundalini shakti out of Muladhara and up the Brahma Nadi. Brahma Nadi, is a spiritual energy channel within Sushumna Nadi. It is within Brahma Nadi that the chakras reside.

Muladhara Chakra at a Glance:

• Location: perineum and coccyx
• Element: Earth
• Color: Red
• Lotus: Four petals
• Bija Mantra: Lam/Lang
• Aspects: Security
• Sense: Smell
• Vayu: Apana
• Planet: Mars

When Muladhara chakra is healthy, one has self-control, physical strength, patience, discipline and the ability to “bear heavy workloads”. When out of balance, one may be obsessed with finding security (including job and shelter). This chakra is also associated with illusion, greed, anger, delusion, avarice, and sensuality. Those with an out of balance first chakra are often self-centered, cruel, and even potentially violent.

Someone who needs to work on their root chakra may find it easy to take direction from others, but not be able to find direction themselves or be able to direct others. They may be humble and respectful to those above them, but harsh to their peers and those they view as “below them”. If their security is threatened they will likely lash out violently like a cornered animal. They may struggle to care for themselves and they often need extra guidance and support.

Other signs that the first chakra may need a little TLC: one may feel like a victim (did you read paragraph two? Hello victim mindset!), be stuck in fight/flight/freeze, one may experience feelings of lack, guilt, overwhelm, anxiety and may also experience insomnia, fatigue, chronic illness or pain.

Muladhara Chakra and The Earth Element

In yogic teachings, the element earth (not the planet) is a combination of the other elements: water, fire, air, and akasha (space or void) and provides stability and security. It is the basis for our physical body, the bones, the flesh, the skin, the Nadis, and body hairs.

In Ayurveda, when the earth element combines with the water element it forms the kapha dosha, which is characterized by mucus.

The Muladhara Yantra and The Four-Petaled Lotus.

As stated in the Mahanirvana Tantra, the four petals of the Muladhara Chakra represent four different vrittis or mental modifications:

• Paramananda the state of greatest joy
• Sahajananada the state of natural pleasure
• Virananda the delight in the control of the passions
• Yogananda the blissfulness in concentration

The Bija Mantra for Muladhara Chakra

The bija mantras are sacred sounds used to invoke the divine energy within the body. The bija mantra or seed sound for Muladhara Chakra is LAM also pronounced LANG. When chanted it creates a lock at the root and prevents the downward flow of energy from Muladhara. The vibration of the chant invites Kundalini up into the Brahma Nadi and when chanted, this mantra deepens concentration, improves awareness, creates inner strength, and also removes insecurities associated with Muladhara.

Muladhara and Our Sense of Smell

Muladhara chakra, the nose and the sense of smell are deeply intertwined. Sweet smells, the smell of homecooked meals, the smell of fresh earth, and earthy essential oils like patchouli, sandalwood, cedarwood, and palo santo are wonderful scents for those working with the root chakra.

Muladhara Chakra and Apana Vayu

Apana is the Vayu that expels the semen from the male organ and urine from the sexes, it is the energy behind passing a bowel movement and that which pushes the baby from the womb during birth. Think of “down and out” as the flow of Apana Vayu.

Tips and Practices for Muladhara Chakra

Follow the yamas and niyamas.

Practice grounding pranayama techniques like Three Part Belly Breath (Deerga Swasaam), Square Breath or Nadi Shodhanda

Take care of the physical body by eating nourishing foods and getting adequate sleep.

Fears related to security, safety, and survival will need to be addressed and any real issues regarding the above will need to be solved.

Spend time out in nature. Put your hands and bare feet on the earth. Breathe the fresh air. Move slowly and mindfully.

Call in the Goddess Lakshmi.

Set an intention to heal your first chakra and create a crystal grid for safety, security, abundance, whatever needs to be addressed.

A yoga practice that focuses on slow movements, rootedness, foundational, grounding and surrendering poses will help nourish the first chakra.

A lovely practice for the first chakra could include:

• Supported child’s pose
• Malasana
• Lizard pose
• Chair pose or goddess pose
• Warrior poses
• Tree pose
• Seated forward fold
• Legs up the wall
• Savasana

Meditation on the Muladhara Chakra in the presence of the element earth develops natural health, strength in the body, and intellectual power.

In meditation, visualize roots growing down into the earth. Feel this rooted connection to the Earth. Feel the support of Pachamama, Mother Earth.

While in meditation focus on a red wheel of energy or light at the base of your spine. While envisioning this red wheel of light, Muladhara Chakra, repeat the bija mantra for the first chakra or an affirmation like: I am safe and secure. I am firmly rooted and supported wherever I am.

I hope you’ve found this blog helpful and healing. If you would like to go deeper into the chakra, please join me on a chakra inspired yoga retreat or join the newsletter, where you will receive chakra tips and advice straight to your inbox.

The post Muladhara Chakra: Safety and Security in an Uncertain World appeared first on Ambuja Yoga.

The five koshas are:

1. Annamaya kosha (the physical body)
2. Pranamaya kosha (the energy or vital body)
3. Manomaya kosha (the mental body)
4. Vijnanamaya kosha (the wisdom body)
5. Anandamaya kosha (the bliss body)

Unlike the layers of an onion that can be completely peeled away from one another the koshas are intertwined, inseparable with each kosha influencing the state of the others. We will begin our exploration of the koshas with Annamaya Kosha, the food/physical body, and continue from there to Anandamaya kosha, the bliss body. We can look at these sheaths, improve our awareness and explore our inner landscape as we begin to answer life’s big questions like, “Who am I?” or “What is the meaning of life?” We also work with the sheaths in yoga nidra, working through the layers methodically and patiently in hopes that we will one day be fully aware of our true self.

Annamaya Kosha (the physical body or food body)

The physical body is just that, physical. It’s made by the food and water we consume. When we are not in tune with our physical body, annamaya kosha, we may experience a sense of being ungrounded or unstable, we may lack appropriate proprioception and bump into things. Also, when we are not clued into our body and the needs of our body we may not be aware of how the food we are consuming is effecting our body and therefore every other aspect of our lives (remember all of the koshas are intertwined).

When we are attuned to our physical body we may experience a sense of balance and ease. Because our body is functioning more smoothly, it’s happier (and therefore not a distraction) so we can begin to focus on the other koshas. The physical body or the Annamaya kosha is the realm of the unconscious mind.

A simple exercise that you can practice to begin bringing more awareness to annamaya kosha is to find a comfortable seat or perhaps lie down on your yoga mat and bring one hand to your chest. Bring all of your awareness to the hand on the chest, becoming aware of your heart beat in the chest and in the hand. Be aware of where the hand meets the chest and become aware of any sensation that arises, the sensation of touch, heat, movement, etc. As you begin to feel more comfortable with this exercise you can begin to shift your awareness to other parts of your body. For example, your feet meeting the Earth, your liver, stomach, lungs, mouth/jaw and the muscles of your back. Be specific and stay with it for at least three to five minutes. Feel free to journal about your experience afterward.

Pranamaya Kosha (the energetic body or vital body)

Each of us has an energetic signature and it is contained within the pranamaya kosha, our energetic body. Pranamaya kosha is the vital force (prana, energy) that animates our physical body, annamaya kosha. We consume prana via our breath, the food we eat and the sun. This life force is carried throughout the body via channels called nadis (the most important nadis being sushumna, ida and pingala) and controlled via the chakras (energy centers). When we work with pranamaya kosha and the prana vayus we affect all seven chakras. The pranamaya kosha is the realm of the subconscious mind.

To work with pranamaya kosha begin to incorporate more pranayama (breathing exercises), bandhas (energetic locks), and pratyahara (sense withdrawal) into your practice. Practicing these methods will teach you how to increase prana and channel prana through the body. As you begin to work with prana you may notice heat, a sense of calm, a vibration, or many other sensations. Experience each sensation fully. Once you feel connected to the pranamaya kosha you may desire to work deeper into the koshas.

Manomaya Kosha (the mental body)

Manomaya Kosha, the mental body, creates meaning out of the world around us. It is the portion of our being where thinking, daydreaming and fantasizing reside. It is also where the beliefs, emotions and opinions from our culture and community reside. It is the repository for our unconscious mind. This kosha guides our emotional responses and is also home to the jnanendriyas (organs of knowledge, ie. our sense organs). Manomaya kosha is also the home of Ahamkara, the ego.

Manomaya kosha is the abode of our samskaras. Samskaras are the grooves of our mind, they are set paths and they are created by repetitive thought patterns. “I’m worthy/not worthy.” “I’m too fat/skinny.” “I choose love/fear.” These are thought patterns that occur often without us even acknowledging them. These samskaras color and shape all of our experiences.

A wonderful exercise to begin to work with these thought patterns and change your samskaras is one that Byron Katie teaches. Byron says to ask ourselves, “What would I be without this thought?” This is an excellent opportunity for self reflection, growth and journaling. I encourage you to keep a journal or small notepad with you at all times, so you can really see how often you experience these thought patterns. This is where big change can happen. This is the realm of the conscious mind.

Vijnanamaya Kosha (Wisdom Body)

Vijnanamaya kosha is the home of Buddhi, higher knowledge, intellect, intuition, judgement and discrimination. Ahamkara appears in vijnanamaya kosha, but as a higher knowledge of self. Our human qualities like gentleness, serenity, humility, non-attachment and bliss are also apparent in Vijnanamaya kosha. Vijnanamaya kosha is the realm of the superconscious mind. To reach Buddhi and Vijnanamaya kosha a regular meditation practice is recommended. A regular meditation practice allows one to cultivate the power and knowledge gained by being the witness and the observer.

Anandamaya Kosha (Bliss Body)

Anandamaya kosha is the innermost of the koshas and therefore the closest to Atman. The bliss in anandamaya kosha, is more than just an emotional state. Ananda (bliss) is peace, joy and love achieved through contact with the Atman (ultimate consciousness) and is a direct experience of the divine. By not identifying with the lower koshas we gain access to the higher koshas of vijnanamaya and anandamaya, where we may eventually move into that bliss state.

Interested in working with your koshas more? Join me for an upcoming Yoga Nidra class or on retreat where we will have the opportunity to practice yoga nidra multiple times.

Love and Light,

Autumn

The post What Are The Koshas? appeared first on Ambuja Yoga.