The Good Muck’s Guide to Yoga Nidra: Digging into the Koshas
Breaking the Cycle: Why You Need More Than Just Sleep
Are you running on caffeine while your body is screaming for rest? That vicious cycle of vacillating between overwhelm and shutdown can be exhausting. It feels like your brain is demanding perfection while the rest of your system is crashing.
Yoga Nidra (Yogic Sleep) is an ancient practice with its roots in India, and it is a potent, targeted methodology designed to interrupt activation and shift your nervous system out of that frantic state. You may think watching TV or scrolling Instagram is "rest," but that's a misnomer; true relaxation is the deliberate choice to choose long-term regulation over short-term coping. It is an act of courage to choose this deeper path.
We invite you to break that cycle by journeying into your inner landscape using our free, five-part YouTube series: The Good Muck Guide to Yoga Nidra: Digging into the 5 Koshas.
What Are The 5 Koshas?
The Koshas originate from Vedic philosophy and describe five successive sheaths or layers of being that move from the gross (physical) to the subtle (spiritual). By traveling inward through these layers, we connect to our core authentic self, bypass the overthinking conscious mind and find true rest.
Your 5-Part Journey Through the Subtle Bodies
Each practice targets a specific layer of your being, using somatic techniques to ensure deep regulation.
Part I: Annamaya Kosha (The Physical Body)
This is the foundational step. You are guided to turn your awareness inward to the physical layer to release anything the body is holding onto such as stress or tension.
The Practice: You'll experience the Rotation of Consciousness, an extended body scan that immediately interrupts activation and helps your system feel safe enough to rest.
The Outcome: Grounding, stress reduction, and reclaiming inner authority.
Part II: Pranamaya Kosha (The Energy/Breath Body)
Moving inward, you address the layer of energy and breath to clear any stagnation.
The Practice: You'll use a gentle Progressive Muscle Relaxation and the powerful Physiological Sigh (double inhale, long exhale)—scientifically proven to downregulate the parasympathetic nervous system (rest and digest) before moving through the first two koshas.
Sankalpa: You are invited to use: "I release what no longer serves me."
Part III: Manomaya Kosha (The Mental Body)
This is the layer of thoughts, emotions, and inner narratives—the "muck" of the mind.
The Practice: We activate the Vagus nerve with a gentle Hum to promote deep rest. You are then guided through an exploration of Opposites (Clear vs. Murky) to create mental distance from the inner critic.
Sankalpa: You are invited to use: "I allow all thoughts, emotions, and sensations to move through me freely."
Part IV: Vijnanamaya Kosha (The Wisdom Body)
This layer holds your higher intellect, intuition, and innate knowing.
The Practice: We use the 4-7-8 Breath to stimulate the parasympathetic system, followed by a Guided Visualization that bypasses the overthinking conscious mind and allows you to trust your innate bodily wisdom.
Sankalpa: You are invited to use: "I trust and follow my innate bodily wisdom."
Part V: The Bliss Body (Anandamaya Kosha) - Coming Soon!
This final layer is the true culmination of the practice—a return to your fundamental nature of peace, joy, and authentic self. To be notified when Part V and other recordings are released, be sure to subscribe to The Good Muck’s YouTube channel.
Ready to Claim the Rest You Deserve?
Your nervous system is waiting for you to make the choice to heal and regulate. Click the button below to access the full Kosha Series playlist and begin your journey inward.
If any of these practices resonate with you, please like, subscribe, or leave a comment on the video! Your engagement helps us bring this restorative work to more people who need it.
Until the next time we meet in the muck,
Caitlin
