Journaling through the five koshas

Why Journaling Has Always Been Part of My Life

I've been journaling since I first learned to write. My journals are filled with scribbles, sketches, feelings, and reflections. They show who I was and who I'm becoming.

I've explored many styles over the years: Julia Cameron's morning pages, automatic writing, and bullet journaling, which my friend Meike showed me. Each method helped at different times. I encourage you to try different approaches and see what fits you.

Morning pages let you clear your mind before the day starts, giving you more mental clarity. Bullet journaling helps you organize tasks, plans, and ideas in one spot. Some call it a thinking journal. My own routine is now a mix of both. It took time to find a rhythm that felt right, but each method taught me something valuable.

What My Journaling Practice Looks Like Now

As I've gotten older, my writing has become more relaxed. I don't worry much about how it sounds, what I reveal, or if the pages look messy. I'm not aiming for perfection. I'm looking for real insight. Journaling has played a big role in my personal growth. It helps me understand my inner world and stay grounded in daily life.

Our Words Come From Many Layers

I've realised that our words come from many places. Sometimes the body speaks first. Other times it's the breath, the mind, or a quieter part of us that senses truth before we can put it into words.

Yoga explains these layers through the Panchamaya Koshas, a framework that has changed how I journal. It helps us see:

• What is happening in the body (Annamaya Kosha)

• How breath and energy shift (Pranamaya Kosha)

• How thoughts and emotions react (Manomaya Kosha)

• Where insight comes from (Vijnanamaya Kosha)

• The deeper awareness that holds everything together (Anandamaya Kosha)

When I remember these layers, my journaling feels more organised and helpful. I can tell which part of me is speaking, name what's happening without feeling overwhelmed, and move from confusion to clarity more easily.

A Simple Inner Map for Journaling and Self-Study

Here is the inner map I use in my practice. It helps you notice which part of you is speaking and what you might need right now. This awareness also helps calm your nervous system. When you can name what's happening, it feels less overwhelming.

I also use this map when working with clients one-on-one and when planning yoga classes.

Before we start, I've learned in group classes that beginning with the breath isn't always best. Many people have unhelpful breathing habits, and focusing on the breath right away can sometimes make things harder. It's often better to start with gentle movement, let the body settle, and bring in breath awareness once everyone feels more grounded.

Annamaya Kosha — The Physical Layer

This is the body layer. You might feel tension, tiredness, aches, or steadiness. When journaling from here, just describe what you feel physically, without adding a story. Over time, this gives you a helpful baseline and shows how your body affects your mood and thoughts.

What this might sound like: "My neck feels tight. My shoulders are tense. I'm noticing these sensations without judgement."

Pranamaya Kosha — The Breath and Energy Layer

Here, you notice your breath and energy. Is your breath fast or slow, shallow or deep, held or flowing? You might also see how your food, company, and environment affect your energy.

When writing from this layer, focus on rhythm, energy, and flow. The pranamaya kosha shows you what helps you and what quietly drains you.

What this might sound like: "My breath feels short. There's an urge to gulp air. My belly feels empty, as though I'm only breathing with my shoulders and throat. The rhythm is unsteady, and when I drink too much coffee, I feel this unsteadiness more."

Manomaya Kosha — The Mental and Emotional Layer

This layer is where your thoughts, reactions, judgments, and emotions live. It can feel busy, but writing from here helps you understand your stories instead of acting on them. You can name your triggers, notice your habits, and start to separate thoughts from reactions.

What this might sound like: "My mind is busy. I'm worrying about a presentation I have to give. I'm scared I haven't prepared enough, and I can feel pressure building, but these are thoughts, and thoughts come and go."

When you name your feelings like this, you stop seeing your thoughts as the whole truth. You separate emotions from your sense of self, which helps calm spiralling thoughts and keeps them from affecting your body and energy. This steadies your mind, so you can respond clearly instead of reacting from fear.

Vijnanamaya Kosha — The Insight and Witness Layer

In this layer, things change. Your writing slows and becomes more thoughtful. You start to watch your experience without judging it, and you notice the difference between reacting and responding with awareness.

What this might sound like: "I can see that lack of sleep, pressure at work, and fear are all affecting me. I'm not doing anything wrong. I'm having a natural response to stress. Now that I can see it clearly, I have space to choose how I want to respond."

This is where you gain perspective. You start to see what shaped your current state, and this understanding lets you make choices that truly support you, instead of choices based on stress or habit.

Anandamaya Kosha — The Deep Awareness Layer

Underneath everything, there is a quiet sense of self. It appears in pauses, steady breaths, and moments when things feel calm. Writing from this layer is usually simple, calm, and clear, and insight comes naturally.

In yoga, this is sometimes called the bliss body. It's not just about happiness, but about a deep inner steadiness. It reminds you that you have stable ground inside, even when life feels uncertain.

What this might sound like: "There is a part of me that feels anxious. But there is also a part of me that feels steady and aware. Both are here."

This layer helps you see that you are more than your current moment. It gives you perspective and a sense of inner support you can return to when everything else feels overwhelming.

Bringing the Koshas Into Your Practice

Using the Koshas gives your journaling a clear structure for self-exploration. Instead of seeing everything as one big feeling or story, you start to notice your experience in layers—body, breath, mind, insight, and deeper awareness. Each layer has something valuable to offer.

Over time, this way of writing helps you manage your emotions, think more clearly, and build a kinder relationship with yourself.

Much love, Gem x