Welcome to your practice.
If you're familiar with the yoga posture Malasana,
Come into that when you feel ready.
If you're new to yoga and that particular posture,
Start by sitting on a chair.
Sit slightly forward so both feet are flat on the floor.
Turn your toes out so your hips are open.
You can choose to bring your feet to books or blocks to lift the knees slightly higher than the hips.
Wherever you are,
Whether in Malasana or your version on the chair,
Sit tall through the spine.
Bring your hands in prayer position at the heart.
And today we begin at our base chakra,
Muladhara,
The root chakra.
Its color is red,
The color of earth,
Stability and support.
Feel your feet grounded,
Your hips low,
Supported if needed by the chair or blocks.
Allow your weight to drop downwards.
Feel the contact between your body and the ground beneath you.
If you wish,
Gently engage your root chakra,
Your pelvic floor.
Bring your awareness into the legs,
The feet and the pelvic floor once more.
This chakra is not about effort.
It's about allowing yourself to be held and feeling held.
In yoga philosophy,
Grounding creates the conditions for everything else to grow.
As you breathe here comfortably in a natural rhythm,
Imagine a steady red warmth at the base of the body,
The base of the spine.
Nothing to force,
Just presence.
Close your eyes or focus gently on a spot out in front of you.
Relax your jaw.
Continue to take steady breaths.
Feel your feet,
Your legs.
Feel the support offered by the earth beneath you and repeat to yourself,
I am safe and supported.
I am safe and supported.
Stay for a few breaths or as long as it's comfortable.
Let today be about arriving fully where you are in each present moment.
I'll see you again next time.
