Panchamaya Kosha: trauma-informed care of all our layers
Panchamaya Kosha Model
The Kosha Model, as described in the Taittiriya Upanishad, teaches that each one of us is composed of 5 layers, often translated as sheaths. These layers shift from the gross and concrete to the subtle and energetic but they are not experienced in a linear progression; they are all interwoven.
When we focus on pathology and isolated problems to be cured or fixed, we are often overlooking aspects of experience that are contributing to our suffering. In other cases, we may feel better but not like we are truly thriving, or we might be able to function but feel internally disjointed rather than integrated and all systems go.
Study of the five layers has made me more aware of my experience and of what influences my well-being. This awareness illuminates patterns in which aspects I favour and which I typically ignore. Often, when things feel off I check-in with myself and ask: what layer am I not attending to?
Intersection of Trauma and Panchamaya Kosha
Learning about the layers of well being informs healing from the impacts of trauma in two significant ways. First, we begin to understand that diagnoses like PTSD and CPTSD refer to challenges that go beyond mental illness residing in isolation in the brain. The effects of trauma can ripple throughout our entire inner ecosystem. This means that healing requires nourishing each layer for complete processing, integration and optimal functioning.
Second, because trauma residue impacts every layer, we also have to adopt nourishing practices from a place of patience, curiosity and compassion. We respect the barriers we might encounter, barriers which represent our system’s natural intelligence and dedication to keeping us safe. These bumps in the healing road will be different for everyone but with awareness, resources and support we can all navigate our way to health.
The 5 Layers
Annamaya (Physical Layer)
This layer brings our attention to the physical body. For some, this may be the easiest layer to connect with as it seems the most tangible – we can see our toes, feel our skin, sense a stomach ache, notice a racing heart, and focus on a muscle cramp. For others, the physical body may feel numb or inaccessible either partially or completely. It can also be the case, that while the external body is easy to connect with, our body’s internal world seems scarier, more overwhelming or more disconnected.
With personalized yoga practices we can safely and gently reconnect with all areas of our body and all aspects of our physical experience. Feeling comfortably fully embodied leads to a greater sense of vitality. It also strengthens a sense of partnership with your body, allowing you to be aware of the cues that signal a need that requires tending, such as early signs of nervous system dysregulation. Learning to respond to these needs skillfully, to care for yourself in this way, leads to a greater sense of empowerment.
Pranamaya (Energy Layer)
Breathing is sometimes referred to as a conductor synchronizing physical, emotional and mental responses. That is why, for example, slowing your exhale can prompt your body to release tension, make you feel calmer and more clear-headed. Yoga’s focus on the breath can be seen in both pranayama (breathwork) and the 5 primary Vayus which orchestrate the flow of prana throughout the body. This layer emphasizes more than breathing in of itself, drawing attention to a sense of flowing, unrestricted life force and a sense of energy, presence and vitality.
Trauma and mental illness can affect both our physical breathing patterns and our sense of energy and aliveness. For example, anxiety might make the breath short, fast and high in the chest, hypervigilance might lead to holding the breath, and dissociation can make it hard to connect with the breath at all. We might feel trapped in the past or in worries about the future and thus unable to connect with the richness of the present moment, or we might feel sluggish and stagnant. We may even feel disconnected from a felt-sense of the reality of the world and of ourselves.
Learning to be mindful of, and to intentionally direct our own breathing can serve as one of the most powerful ways to influence how we feel. Combining breathwork with movement can serve to gently ground us in the present and to renew the flow of energy throughout our systems. It is important to give ourselves permission to personalize our breathwork and movement practices, and to seek appropriate support when needed, so we can safely unblock our energy and thrive.
Manomaya (Mental-Emotional Layer)
A useful metaphor for our inner mental-emotional landscape is to imagine a large body of water. Different thoughts and emotions can be understood as waves breaking the surface. Depending on our experiences and reactions, they can be small ripples in a gentle rhythm, or frothy white caps crashing and churning.
Yoga teaches us to observe our thoughts and feelings just as we would any other aspect of experience. By doing so, we avoid becoming entangled with them energetically, emotionally and physically. Some days mindful movement, breathwork and meditation work as tools to calm our waves; other days we simply make space for them so that they can be present without the churning affecting our mood or our ability to stay responsive.
The mind is designed to think and I am both amazed by, and grateful for it. It would be unnatural to expect complete cessation of thought. But we can still grow our ability to discern when our thinking mind is serving us and when our thought patterns are destructive and spiraling our mood. We can strengthen our ability to intentionally focus the mind when necessary, or to turn the volume down on our thoughts until they are just playing in the background.
Vijnanamaya (Inner Witness, Wisdom Layer)
As we go about our day, our actions, thoughts, and moods (which are all interconnected) are often being influenced by constellations of experience that we may not even be aware of. Experiences might include whether we are well rested or sleep deprived, whether our social relationships are steady or unstable, whether we feel on top of tasks or burdened by accumulating stressors. Deeper impact might be felt when trauma history is triggered or when experiencing anxiety or depression.
Growing our connection to an inner Witness or Self that is unaffected by the undertow of these factors and that simply observes present-moment experience without filtering is the first step towards feeling free. We are able to operate from a place of presence and clarity, making choices that support our growth and our goals. Making these skillful and intentional choices in turn leads to transformation.
Meditation, mindfulness, and interoception all strengthen our ability to observe our experience wisely, honestly and intuitively. This is our opportunity to step away from our patterns of thought, feeling and action, to separate ourselves from the stories we archive about ourselves, and to loosen our grip on labels referring to ‘I, me and mine’.
As we build our observation skills we become better able to witness what is arising without getting caught or stuck in it; we grow our ability to maintain an attitude of non-judgmental curiosity and inquiry that leaves room for discovery and change.
Anandamaya (Bliss Layer)
In my commitment to nourishing all five layers in the hustle and bustle of my daily life – even this most subtle layer – I find it helpful to consider its essence. Considering the primary qualities of this layer, three aspects stand out: a sense of radiant ease, connection and purpose. Each of these three aspects is hindered by trauma and mental illness. In fact, it may feel like inner ease, peace and spaciousness, connection to a sense of self and to others, and the spark of purpose and passion will be forever unattainable. Just not meant for me.
However, these qualities can be cultivated and nurtured. We first grant ourselves grace for not being able to connect with these expansive and vibrant feelings immediately. We recognize there are very real and natural reasons why such states might feel inaccessible. Being generous with our understanding allows us to continue to try to practice anyway, leading to mini-moments of feeling free, and a felt-experience of what is possible.
Sometimes we are able to feel a deep contentment which is not conditional on acquisition, achievement or outcome. Sometimes it arrives as an experience of inhabiting our true nature, existing as pure awareness. Sometimes, time in nature and opportunities for wonder and awe lead to a sense of harmony and communion with life’s mysteries. Connection with others can be cultivated through service, while purpose might be fostered through reflection on what traditions or belief systems we anchor in, on what gives our life greater meaning, and on what we hold sacred.
Nourishing all our layers
I find this integrative model of well-being offers a lot of hope when I feel stuck. Because layers are interconnected, attending to any one can be a gateway to restoring balance in the system as a whole. Yoga offers practices which touch on each layer, so I can begin with what feels most natural for me and grow into areas that are more challenging. I also don’t wait until I feel stuck, and instead engage with the model proactively. Doing your best to ensure you are attending to all five layers consistently is a wonderful means of remaining balanced and attuned.
