Meditation and Panchakoshas (the Five Dimensions of the Self)
(This blog is written as a continuation and reflection after my 3-Part Meditation Workshop Series, where we explored breathwork, meditations, and creative practices to cultivate self-knowledge.)
Meditation is not just a relaxation technique. It is a journey inward through the layers of our being. An individual in totality is not just his/her body and mind. There are different layers beyond our body and mind. The ancient Taittiriya Upanishad describes the human experience as five koshas (sheaths), each subtler than the previous, covering the eternal Self (Ātman). In meditation, we gradually peel away these layers: body, energy, mind, intellect, bliss, until we rest in pure awareness. The knowledge of Panchakoshas is a map of human existence, a journey inward from body to bliss, and ultimately beyond all layers into pure consciousness (I, Brahman, Shiva, Atman, Unity, God, One, AUM).
It is essential to comprehend these five dimensions of existential reality as the foundation of meditation practice. As we meditate, gradually an awareness dawns within us and that awareness leads us towards the understanding of the self. Without this understanding, meditation is shallow and can feel like only calming the mind or relaxing the body. But when we recognize that we are made of multiple layers of being, we begin to see meditation as a path of deep integration. We learn to go beyond the surface, beyond the body, breath, and even beyond bliss to discover our true nature as pure consciousness. This knowledge makes life meaningful and brings transformation across all aspects of an individual.
Although we may use meditation as a practical tool to keep ourselves balanced in our everyday life, once the practice takes root, one understands that a calm and focused mind is just a step and not the final destination. Ultimately, all meditation practices lead toward Jnana or the knowledge of the self, and that our true nature is beyond all koshas, untouched, infinite, and eternal.
The Five Dimensions of Existential Reality/Panchakoshas
Panchakoshas, or the five dimensions of existence, describe the layers of human self or human experience: from body, breath, mind, wisdom, to bliss. They show us that we are more than just the physical self, guiding us inward through meditation to the pure Self within.
1. Annamaya Kosha – The Physical Sheath (Food Body)
Relation to meditation: In the beginning, we are aware of the body. Meditation often starts here with posture (asana), stillness, and awareness of physical sensations.
Purpose: To realize that although the body is important, it is impermanent and not the Self.
Experience in duality: Comfort vs. discomfort, strength vs. weakness, health vs. disease, beauty vs. aging.
Daily-life example: Feeling tired after a long day, or feeling light and energized after a good night’s sleep, both belong to this kosha.
Meditative practice: Body scan meditation, awareness of sitting posture, gentle yoga, and breath–body awareness.
Insight: “I am not merely this body; the body is my vehicle.”
This kosha is the densest sheath of all, made up of bones, muscles, organs, and tissues. It is nourished by food and dies without food. It is also composed of the five elements: earth, water, fire, air, and ether, with earth being dominant. Birth and death are the attributes of this kosha. Anna means food and maya means “to be made of” - our physical body is nothing but an essence of food. When you say, “I am too skinny,” you identify with the body. But when you say, “My body is skinny,” you begin to see that you are different from your body.
2. Prānamaya Kosha – The Vital Energy Sheath (Breath/Energy Body)
Prana – Life Force Energy: When we breathe, we don’t just breathe air, we also breathe prana.
Relation to meditation: As attention deepens, the breath and prana are observed. Breath is the bridge between body and mind.
Purpose: To harmonize vital energy and witness that even breath is an object in awareness, not the Self.
Experience in duality: Vitality vs. fatigue, calmness vs. restlessness, balanced energy vs. burnout, expansion vs. contraction in breath.
Daily-life example: The sigh of relief after stress, or shallow breathing when anxious, both describe movements of this kosha.
Meditative practice: Pranayama (regulated breathing), breath awareness meditation, energy-based practices like Reiki, and chakra meditation.
Insight: “I am not my breath or energy. These rise and fall, yet awareness remains constant.”
This kosha is the energy sheath, composed of prana (life-force). The five pranas: Prana, Apana, Udana, Samana, and Vyana are responsible for breathing, digestion, circulation, elimination, and speech. Prana manifests as vital, mental, psychic, and spiritual energy. It links the physical body to the mind, serving as the bridge between the gross and the subtle.
Prana is the key driving force behind every physiological aspect of the body, from the atom, cell, and organ to the whole system. Most importantly, you receive prana from the air you breathe. Shallow or irregular breathing makes prana unstable, which agitates the mind and weakens the body. When breath is deep and steady, prana stabilizes, the mind calms, and the body functions harmoniously.
3. Manomaya Kosha – The Mental Sheath (Mind/Emotion Body)
Relation to meditation: Here the meditator witnesses thoughts, emotions, desires, and the restless patterns of mind. Meditation teaches non-attachment: you are not controlled by thoughts or emotions, you observe them.
Purpose: To see that thoughts are passing clouds, not our essence. A key characteristic of this kosha is the “illusion of separation.”
Experience in duality: Joy vs. sorrow, love vs. anger, confidence vs. doubt, clarity vs. confusion, attachment vs. aversion.
Daily-life example: Feeling hurt by someone’s words, or uplifted by a kind gesture.
Meditative practice: Mindfulness of thoughts and emotions, mantra meditation (stilling the mind with sound), loving-kindness and compassion practices.
Insight: “I am not my thoughts, nor my emotions. They come and go, but I remain as the silent witness.”
This kosha is made of thoughts, feelings, and desires. It is where we perceive the world through senses, and where likes, dislikes, pleasure, and pain arise. It governs reflexes and automatic responses. When overactive, it creates stress and fatigue. Withdrawal of the senses (pratyahara) and practices like pranayama and mindfulness help refine this sheath, soothing the nervous system and quieting the restless activity of the mind.
4. Vijñānamaya Kosha – The Intellect Sheath (Wisdom Body)
Relation to meditation: At this level, discernment (viveka) arises. Meditation opens the door to clarity, intuition, and self-inquiry.
Purpose: To sharpen discrimination between the real (Self) and unreal (not-Self). This sheath is characterized by awareness, intellect, intuition, and discernment.
Experience in duality: Right vs. wrong, truth vs. illusion, wisdom vs. ignorance, insight vs. doubt, alignment vs. confusion of values.
Daily-life example: Deciding between what feels ethical vs. convenient, or having a flash of intuition that solves a problem.
Meditative practice: Self-inquiry (Atma vichara: “Who am I?”), contemplation on teachings of the Vedas, Upanishads, Gita, silent reflection beyond logic.
Insight: “I am not even the intellect that discriminates. I am the consciousness that illuminates the intellect.”
This is the wisdom sheath, the layer of higher intelligence. It transcends body and mind, connecting to intuition, conscience, and awareness. Beneath the flow of thoughts and emotions, this kosha allows deeper insight into the Self and the world. As the influence of the mind diminishes, this sheath becomes more active, guiding us toward universal truth.
5. Ānandamaya Kosha – The Bliss Sheath (Bliss Body)
Relation to meditation: Deep meditation touches bliss, moments of joy, stillness, union, and love. This kosha is the subtlest sheath.
Purpose: To experience bliss but also realize it is still a covering. Even bliss is transient. Our true nature is beyond bliss, pure consciousness.
Experience in duality: Pleasure vs. pain, peace vs. restlessness, fulfillment vs. emptiness, union vs. separation.
Daily-life example: The joy of being in nature, or the contentment after finishing meaningful work.
Meditative practice: Deep absorption (dhyana), devotional surrender (bhakti), silence and formless meditation.
Insight: “Even bliss arises and subsides. The Self is beyond bliss, the eternal ground of all experience.”
This is the bliss sheath, the core of our being, where peace, love, and joy arise. It feels like coming home, a timeless state where consciousness expands beyond the body. In deep meditation or sleep, we glimpse it. Here, the “I-ness” begins to dissolve into oneness. It is close to liberation, but even this sheath is still a covering of the Self.
Beyond the Koshas – Jnana: Realization of the Self
The journey through the koshas is like peeling an onion: layer by layer, until nothing remains but pure essence.
When identification with all sheaths drops away, the meditator awakens to Jnana, direct realization:
“I am not body, not breath, not mind, not intellect, not even bliss. I am pure consciousness, limitless and eternal.”This is liberation (moksha), the true purpose of meditation.
To experience all koshas requires patience and consistent practice. With discipline and devotion, we move from the gross to the subtle, until personal consciousness merges with universal consciousness.
🌸 Closing Reflection After My 3-Part Meditation Workshop
In my 3-Part Meditation Workshop, every exercise is thoughtfully designed to help you experience and cultivate awareness of these koshas:
Breathwork practices like Nadi Shodhana, Bhastrika, Bhramari, and Kumbhak Breathing strengthen the Prānamaya Kosha, harmonizing your energy and calming the nervous system.
Meditations like Heart Light Meditation, Grounding and Protection, Meditation on the Five Elements, and Body Awareness Meditation expand awareness through the Manomaya, Vijñānamaya, and Ānandamaya Koshas, helping you witness thoughts, connect with inner wisdom, and move toward true freedom. These meditations lay a groundwork to develop centeredness, stillness and awareness of body, breath, thoughts, emotions, and feelings. With regular practice, they lead toward purification of the mind which in turn leads to self inquiry, “Who am I and where are the thoughts coming from,” leading to understanding of what is energy and consciousness.
The creative art exercises are not only for self-expression on both conscious and unconscious levels but they are also tools for self reflection and transmutation, where creativity becomes a tangible tool to express, add, or let go of changes you are inspired to act upon. On a subtler plane, it can clear energy, integrate the koshas by grounding awareness in both body and mind, and open the channel to inner joy and intuitive wisdom that dawns from creative expression.
With meditation practice, these layers begin to harmonize. Body, breath, mind, wisdom, and bliss align, making space for glimpses of the true Self. Even in a short period, I have designed the sessions to offer you maximum benefit, bringing together the deepest practices in a simple, approachable way.
Over time, with continued practice, meditation peels away each covering gently. You will begin to notice freedom from restlessness, a deep sense of connection, and clarity that guides you beyond challenges. That is the purpose of this workshop: to give you a strong foundation, an experiential understanding of the koshas, and practical tools you can carry into your daily life.
✨ With love,
Ragini Ashok
About Me
I am Ragini Ashok, an artist, Reiki practitioner, and meditation facilitator. My work is rooted in personal meditation and art practice, extending into guiding others toward peace, self-connection, and inner clarity through creative and meditative practices.
✨ What I Offer
Meditative Art: original artworks as visual meditations, mindfulness reminders and reflections for personal growth.
Meditative Art Commissions: personalized art pieces to embody your journey, energy, or intention.
Reiki Healing: in-person sessions (Cleveland/Lakewood, OH) and distant healing worldwide.
Meditation Workshops: group and personalized sessions blending breathwork, mindfulness, and creative practices.
Personalized Creative Healing: a fusion of Reiki, meditation, and art.
🌐 Connect with me:
Website (Art & Workshops): www.raginiashok.com
Reiki: www.raginiashokreiki.com
Instagram: @raginiashok.art | @raginiashokreiki
LinkedIn: RAMA I Ragini Ashok Meditative Art
