9 Steps to Self-Awareness: Step 1. The Body

In my last post, I introduced the 9 steps to self-awareness which are based on the kosha model first mentioned 3,000 years ago in the Taittiriya Upanishad, the East Indian philosophical and spiritual source of this contemporary view. In speaking about the body, notice that the first line of the verse refers to Brahman, the mystery, the highest Universal Principle, and the Ultimate Reality in the universe of which we are an integral part. According to the yoga tradition, this Ultimate Reality is beyond the koshas.


​From Brahman came space; from space, air;
From air, fire; from fire, water; from water
Earth; from earth plants; from plants, food;
And from food, the human body, head, arms, legs, and heart
From food are made all bodies, which become
Food again for others after their death.

Our body is our size, shape, health status, race, ethnicity, etc. As human beings, we are complex and complicated right down to the smallest cell in our bodies. Although we appear to ourselves and others as a single unit, we are made of billions of microscopic parts organized into cells, tissues, organs and systems; each with its own job, working to keep us breathing and moving until structural challenges, health issues or death intervenes. By deepening our awareness of our physical being and the environment in which it operates we more easily bring ourselves into balance. 

Most of us start our exploration of self-awareness with the body because it is visible, familiar and available to us through our senses. We work with this layer by considering three key factors: Body Sciences, Optimal Health & Social/Cultural Variables.

Body Sciences: Anatomy, biology, physiology and kinesiology, as examples, paint a picture of the human body at the physical level. We may not be drawn to study these sciences in depth but each of us can become aware of the miracles our bodies perform on a daily basis. We start by understanding the body’s systems, what they do and then becoming aware of any imbalances. For example:

• Musculo-skeletal system —  Our image in the mirror may show us that one shoulder or hip is higher than the other. We need to determine if it is functional or
  anatomical, that is, something we were born with. For example, scoliosis,
  which causes asymmetry in the body, can either be functional or genetic.
• Immune system —  We may have a tendency to get colds, flu and bacterial infections and will need to address lifestyle factors that contribute to this tendency.
• Digestive system —  Constipation, diarrhea or indigestion are indications of an imbalance in this system so we’ll need to tune in and pay attention to any changes in the type of nutrition and foods our bodies may need to include or avoid and also understand that stress can be a major factor in poor digestion. 

Optimal Health: Optimal health means the best level of health we can achieve based on our situation. The word healing comes from the Anglo-Saxon word haelen, which means to make whole, to have harmony and a sense of well-being in body, mind and spirit. No matter our health status, we can heal. One noticeable effect of healing is a reduction in symptoms of unhelpful stress and anxiety. Awareness of this determines the difference between responding appropriately when we sense that something feels off or reacting with anxiety or panic if we’ve ignored the body’s messages until they morph from gentle whispers, like discomfort, to loud shouts that indicate pain and illness. Optimal health does not mean curing or fixing although that may sometimes be a welcome side effect. 

As yogis, how we see and feel about our bodies can have a direct influence in how we view ourselves and also how we view and interact with others and our environment. Working toward optimal health and healing in the body benefits the functioning of your other layers as well.

Social and Cultural Variables: Links between health, longevity, well-being and having a network of social support including family, friends or affinity groups have been well established. Our reactions and responses to how we work with our personal variables will have an impact on how we live our lives in the complicated world we all share. To enhance self-awareness of your body and environment try this technique for Step 1: 

Body/Environment Scan
In this exercise, you’ll bring your attention to your body and look for sensations such as comfort, discomfort, openness, contraction, pain, warmth, coolness, pulsing, heaviness, lightness, and also sense the environment in which you are practicing. Feel free to record this into your phone and play it back as needed. Shorten or lengthen the pauses between the body parts to fit your desired pace. Welcome any sensations you experience with compassion and without judgement. 

Instructions 

1. Bring yourself to a comfortable position sitting or lying down.
2. Bring your awareness to your feet.  Notice any sensations in your feet - - - your toes,  - - -  the tops of your feet - - -  the bottoms of your feet  - - - your heels - - - ankles - - - legs, your lower legs - - - knees - - - upper legs - - -and thighs.
3. Become aware of sensations in your pelvis, your belly and low back - - - Draw your awareness to your rib cage - - - and your mid back
4. Now draw your awareness to your chest - - - upper back - - - to the tops of the shoulders.
5. Become aware of your whole head - - - explore your face. Pay particular attention to your forehead and your jaw. Check for tension here.
6. Allow your awareness to travel down the neck - - - out over the shoulders - - -  explore your  - - - arms - - - hands - - - and fingers. 
7. Feel your whole body now comfortable, calm and at ease from the top of your head to the tips of your toes and from the tips of your toes to the top of your head.
8. Be aware of your whole body - - - sense and feel your whole body - - - Visualize your whole body resting easily. 
9. Now expand your awareness to sense and feel the space you are in. Can you sense the size - - - the energy - - - the ‘feel’ of your surroundings.
10. Sense your connection to this space through the contact your body has to the surfaces it touches.  What do those surfaces ‘feel’ like? Soft? Hard? Rough? Smooth? Comfortable? Uncomfortable? Some other sensation? Just notice.
11. Welcome the images. Please do not judge your experience.  Just notice and allow yourself to become aware of and attune to any sensations you experience.
12. When you feel complete, take a few long deep breaths, stretch your body any way you wish. Get up slowly and begin or return to your day.   

Your body is the vehicle that carries you through Earth school. Treat it well.

The next post will explore Step 2: Becoming aware of your breath and your energy states.

---

---