Hello dear friends,
We commence this practice by moving into an inner journey to release the tightness you may be holding deep inside as we journey through three energy centres.
A way to do this can be to scan your body to assess where these tensions are within these three major centres.
Find a comfortable position lying down on your back and bend your knees if you have any uncomfortable feeling in your lower back and now close your eyes.
Take a nice deep breath in through the nose by inhaling fully and then exhaling through the nose again deeply.
By this I mean inhaling the breath to connect with the expansion of the body and then exhaling into the deepness of the breath as you release and follow the breath downwards towards the feet.
That's good.
So let's move your attention to your solar plexus which is located in between the ribcage and place your hands gently at the sides of the ribcage,
Fingertips facing each other.
Inhale through the back of the nose and feel the space between your hands separate as you do this.
Then exhale through the back of the mouth and feel the fingertips move towards each other as the body contracts.
Let's do that two more times and sense the releasing process at the exhalation end being greater than the inhale.
Okay,
Breathe in through the back of the nose and feel your fingertips separate.
Breathe out through the mouth and feel the fingertips move closer together.
Once more,
Breathing in through the nose and feel your fingertips separate.
Breathe out through the mouth and feel the fingertips move closer together.
Notice the changes when you return to normal breathing.
Move your attention to the sacral chakra which is located two inches below the navel and referred to as the abdominal area.
Place your hands one over the other and begin the breathing.
This time breathe in through the back of the nose and feel the connection of the breath move to the sacral area as the abdomen rises and expands.
Then exhale out through the nose,
Drawing the abdomen back towards the spine.
Whilst doing this,
Sense a release in your back as the pelvis tilts backwards.
Okay,
Two more times.
Sensing the movement of the breath flow into your mind with the breath extending to all the upper regions of the body with the possibility of sensing your neck gently lengthening upwards to extend the spinal cord.
Breathe in through the nose and move your attention to the sacral area.
Sensing the expansion of the abdomen in all directions.
Exhale out through the nose,
Drawing the abdomen back towards the spine.
Once more,
Breathe in through the back of the nose and move your attention to the sacral area.
Feel the expansion of the abdomen and then exhale out through the nose,
Drawing the abdomen back towards the spine.
That's very good.
Returning to normal breath and sensing your relaxation deepening,
Moving more towards stillness and calmness.
Move your attention to your heart chakra and then place your right hand on your heart area.
And place the left hand on your abdomen.
Begin to breathe into the heart area at the front and at the back.
Sense its expansion around the heart and then exhale out through the back of the nose to experience the connection between the back of the neck and the heart area at the back of the spine.
Sense the breath as the body contracts till all the breath has been released.
Feel the emotion release.
Connect to your heart essence.
Sense its expansion through the body and connect to your heart essence again.
As you release any residual emotions you may be holding,
Return to the normal breath.
And now that we have arrived at the end of this exercise,
Sense the calmness and restoration within.
Give yourself a little more time to settle into this stillness,
Enjoying the peace.
For best results,
Apply this exercise to the three centres on a daily practice for a period of seven days.
And you may pleasantly experience changes within with more energy and restoration.
If at any time you experience any stress again,
Sense which centre it might be and do the breathing into that area once more.
Look out for my next unwinding meditation.
Thank you.
I hope you enjoyed that.
