Conscious Living Solutions

मनोमय कोश · Manomaya Kosha · Layer 3 of 5

Conscious Emotional Mapping

Know what you feel, where you hold it, and how to let it go.

Your mind is like a lake. Feelings, worries and old impressions keep its surface moving, so you never see clearly to the bottom. This layer teaches you to read the waves, trace where they began, and let the water settle.

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Conscious Living SolutionsA Conscious Living Solutions program · Taught by Dr. Sarvajna Krishna, Educator · English · ಕನ್ನಡ · हिंदी · Bangalore · Dubai · Online

Nobody taught us what to do with a feeling.

So we swallow it, and the body keeps it: a tight jaw, heavy shoulders, a knotted stomach. An unfelt emotion doesn't disappear. It waits.

योगश्चित्तवृत्तिनिरोधः

“Yoga is the settling of the movements of the mind.” Yoga Sūtra 1.2

Ancient insight, modern evidence

Ancient

The Yoga Vāsiṣṭha teaches that a disturbance in the mind (ādhi) unsettles prāṇa and can surface as illness in the body (vyādhi).

Modern

In a 2014 study in PNAS, 701 people mapped where they feel each emotion in the body, and the maps matched across European and East Asian participants.

Practical

A 2007 UCLA brain-imaging study found that simply putting a feeling into words calms the amygdala, the brain's alarm center.

Where do you feel it right now?

Tap where you feel tension, heaviness or tightness right now.

Common patterns people explore in a mapping session, not a diagnosis.

Eight teachings, three depths.

The mind is worked on from the surface down: first the feelings you can name, then the inner instruments that think, remember and say ‘I’, then the deep impressions that run you without asking.

Movement I · The Surface

भाव

Bhāva

Feel what you feel

Name the waves on the surface, and let them move through.

Teaching 1 · The Surface

1 · Emotional Wellbeing

मनः प्रसाद · Manaḥ Prasāda, serenity of mind

Emotional wellbeing isn't feeling good all the time. It's knowing what you feel, letting it move through you, and finding your way back to balance.

What you'll learn

  • naming feelings precisely, beyond “fine” and “stressed”
  • the difference between a feeling and a reaction
  • letting an emotion rise, peak and pass
  • first aid for anger, fear and sadness
  • boundaries without guilt
  • a daily emotional check-in

Try this today

Three times today, pause and finish the sentence ‘Right now I feel…’ with one precise word. Naming is the first release.

Practice gently. If anything feels overwhelming, stop and come back to your breath.

Format: Workshop or short course.

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Signature session

2 · Emotional Mapping

A one-to-one session that finds where your emotions are held in your body, traces the pattern behind them, and gives you a personal plan to release them.

How it works

  1. 1Fill in a short intake form online.
  2. 2Body-scan mapping and a structured conversation.
  3. 3Remedies chosen for you: Bach flowers, breath practice, marma and more.
  4. 4Your personal Emotional Map report, delivered online.

The seven emotional families we assess

Find Joy and HopeLive and Let LiveStand Your GroundFace Your FearsLive the DayReach Out to OthersKnow Your Own Mind
Sample · illustrative only
Conscious Living Solutions

Your Emotional Map

Try this today

Before you sleep tonight, scan from head to feet and notice the one place that feels tightest. Just notice it, and breathe there three times.

Practice gently. If anything feels overwhelming, stop and come back to your breath.

Format: One-to-one session, online or in person. · ₹2,200 per session

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Teaching 3 · The Surface

3 · When Emotions Become Illness

आधि–व्याधि · Ādhi–Vyādhi, finding the emotional root

The yoga texts describe illness that begins as ādhi, a disturbance in the mind, then unsettles the breath, and only later shows up in the body as vyādhi. Learn to trace a recurring complaint back toward its emotional root, alongside your medical care.

Mind

ādhi

↓ Prāṇa

disturbed breath and energy

Explore this layer

↓ Body

vyādhi

Explore this layer

What you'll learn

  • the ādhi–vyādhi teaching of the Yoga Vāsiṣṭha
  • what modern research says about stress, emotion and the body
  • how an emotional pattern repeats in the body
  • timeline work: when it started, and what was happening then
  • common emotional themes behind long-standing complaints
  • working with your doctor, never instead of your doctor

Try this today

Think of one recurring ache or complaint. Write down when it first began, and what was happening in your life in the months before. Don't analyze; just notice.

Practice gently. If anything feels overwhelming, stop and come back to your breath.

This is educational, reflective work. It does not diagnose or treat any illness. Please continue any treatment your doctor has advised.

Format: Root-cause exploration within the Emotional Mapping session, plus a short course.

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Movement II · The Waters

अन्तःकरण

Antaḥkaraṇa

Quiet the inner instruments

The yogic texts describe the inner mind as four instruments: manas, which thinks and doubts; chitta, which remembers; ahaṃkāra, which says ‘I’; and buddhi, which decides. This layer works on the first three. Buddhi belongs to the next layer, Conscious Clarity.

Manas
Citta
Ahaṃkāra
Buddhi →

Teaching 4 · The Waters

4 · 48-Day Sādhana for a Quiet Mind

मनस् · Manas, the chattering mind

Manas is the part of the mind that chatters, compares and worries. Forty-eight days of steady sādhana teach it to rest.

  1. Days 1–12

    Watch

    Noticing thoughts without following them (antar mauna, inner silence), plus a daily thought-unloading journal.

  2. Days 13–24

    Slow

    Breath counting, and japa (repeating a chosen mantra).

  3. Days 25–36

    Focus

    Trāṭaka (steady gazing) and one-pointed attention.

  4. Days 37–48

    Rest

    Longer silent sittings, a personal saṅkalpa, and carrying the quiet into daily life.

Try this today

Set a timer for three minutes. Count your out-breaths from 1 to 10, then start again. Whenever a thought pulls you away, smile and begin again at 1.

Practice gently. If anything feels overwhelming, stop and come back to your breath.

Format: 48 days · guided daily audio · PDF sādhana journal · weekly live session · WhatsApp support.

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Teaching 5 · The Waters

5 · Sharper Memory

चित्त · Citta, the mind's storehouse

For thousands of years the Vedas were carried by memory alone, and UNESCO recognizes that chanting tradition as intangible heritage of humanity. Its principles still work for a modern, distracted mind.

What you'll learn

  • how memory works: attention, repetition and sleep
  • the recitation patterns that kept the Vedas intact
  • the memory palace and other visual methods
  • trāṭaka and bhrāmarī for concentration
  • sleep, food and routine for a clear chitta
  • cutting the multitasking that wears down recall

Try this today

Tonight, before sleep, replay your day backwards, from now to waking, in two minutes. It's a simple exercise for memory and self-observation.

Practice gently. If anything feels overwhelming, stop and come back to your breath.

Format: Workshop or short course.

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Teaching 6 · The Waters

6 · Clearing the False Ego

अहंकार · Ahaṃkāra, the “I-maker”

Ahaṃkāra means ‘the I-maker’. We need it to function, but when it hardens, every comment feels like an insult and every opinion becomes an identity. Learn to loosen its grip.

अहंकारविमूढात्मा कर्ताहमिति मन्यते

“Deluded by ego, one thinks: I am the doer.” Bhagavad Gītā 3.27

What you'll learn

  • healthy self-respect versus false ego
  • how ego shows up: defensiveness, comparison, needing to be right
  • the eight ropes that bind the mind: fear, shame, hatred, doubt, ego, pride, lust, greed
  • self-inquiry: “Who is it that feels hurt?”
  • the witness practice
  • seva, gratitude and everyday humility

Try this today

The next time you feel offended, pause and ask: ‘What exactly is hurt here, me or my image of me?’

Practice gently. If anything feels overwhelming, stop and come back to your breath.

Format: Short course, plus the free video series “The 8 Ropes”.

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Movement III · The Depths

संस्कार

Saṃskāra

Rewrite the deep impressions

Below thought lie saṃskāras, deep impressions laid down by repetition and experience. They run our habits and reactions without asking. These two practices reach them directly.

Teaching 7 · The Depths

7 · Self-Hypnosis

आत्म-सम्मोहन · Ātma-sammohana, speaking to the subconscious

Hypnosis is simply deep, focused attention, the state you slip into on a long drive or inside a good film. Learn to enter it on purpose, safely, and speak to the subconscious in its own language.

What you'll learn

  • what hypnosis is, and what it isn't
  • three simple inductions: eye fixation, progressive relaxation and counting down
  • deepening, and coming back safely
  • writing suggestions the subconscious accepts
  • anchors for calm and confidence
  • self-hypnosis for sleep, habits, and exam or stage nerves

Try this today

Fix your eyes on one point. Breathe slowly, and with each out-breath think ‘heavier’. When your eyelids want to close, let them, and rest for one minute. Count from 1 to 5 to come back.

Practice gently. If anything feels overwhelming, stop and come back to your breath.

Format: Workshop with guided audio recordings.

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Teaching 8 · The Depths

8 · Yoga Nidrā

योग निद्रा · Yoga Nidrā, the sleep of the yogis

The body sleeps while awareness stays awake. In that state, a saṅkalpa (a heartfelt resolve) is planted where habits are made.

What you'll learn

  • the stages of Yoga Nidrā: settling, saṅkalpa, rotation of awareness, breath, opposite sensations, visualization
  • choosing and wording your saṅkalpa
  • Yoga Nidrā for deep rest, for stress and for changing habits
  • how it differs from sleep and from hypnosis
  • Prāṇa Nidrā, the breath-led variation
  • a 20-minute daily practice

Try this today

Lie down. Take your awareness to your right thumb, then each finger, the palm and the wrist, and slowly around the whole body. Don't try to relax. Just notice.

Practice gently. If anything feels overwhelming, stop and come back to your breath.

Format: Live sessions and guided recordings, plus the full Conscious Sleep program.

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Where to start

Carrying something heavy?

Conscious Emotional Mapping session

₹2,200 →

Mind won't switch off?

48-Day Sādhana for a Quiet Mind

Enquire for fees →

Want tools you can use on your own?

Self-Hypnosis and Yoga Nidrā

Enquire for fees →

Prefer to talk first?

Conscious Consultation, 60 minutes, online

Enquire for fees →

Questions

Is Emotional Mapping therapy?+

No. It's an educational, reflective session that draws on yogic science, body awareness and Bach flower remedies. It doesn't replace counselling, psychiatric care or medical treatment.

Can emotions really affect my health?+

Ancient texts and modern research both describe a strong link between emotional stress and the body. We help you explore that link; we don't diagnose or treat illness. Please keep working with your doctor.

Is self-hypnosis safe? Will I lose control?+

You stay aware and in control throughout, and can open your eyes at any moment. It isn't suitable during a mental-health crisis or with a history of psychosis. Never practice hypnosis or Yoga Nidrā while driving.

How is Yoga Nidrā different from hypnosis?+

Both use a deeply relaxed, receptive state. In Yoga Nidrā you remain the aware witness and plant your own saṅkalpa; hypnosis usually works through suggestion.

Is the 48-day sādhana safe for everyone?+

The practices are gentle. If you have epilepsy or an eye condition, skip candle-gazing (trāṭaka) unless your doctor agrees, and we'll give you an alternative.

Do I need to be spiritual or religious?+

No. You'll meet Sanskrit names and a few traditional practices, but no belief is required.

Is what I share kept private?+

Your intake and session notes are confidential and used only for your sessions.

Online or in person?+

Online from anywhere, and in person in Bangalore and Dubai.

Which languages?+

English, Kannada and Hindi.

If you're in crisis or thinking of harming yourself, please don't wait for a session. In India, call Tele-MANAS on 14416 (free, 24×7) or 112 in an emergency. In the UAE, call 800 HOPE (800 4673) or 999 in an emergency.

Let the water settle.

Start with one Emotional Mapping session. You'll leave knowing where your emotions live, what they're carrying, and what to do next.

Book my mapping