Before we get started,
Find yourself a quiet,
Comfortable spot where you won't be disturbed.
Make sure that you're in a comfortable,
Upright,
Seated position using any props you need so you can stay seated pain-free throughout this practice.
Whenever you've found a comfortable position,
Close your eyes,
Completely relax your body and turn to stillness.
Let's begin.
Bring your attention to your breathing.
Focus and visualize the air coming in and out of your lungs.
Slowly,
Expand your breath so that each time you take in a little more.
Breathe in through the nose and out through the mouth.
In through the nose and out through the mouth.
And as you do this,
Feel your body relax.
Feel your limbs grow heavy and grounded as you breathe.
Bring your attention to the top of your head.
Imagine a stone dropping down from the crown of your head,
Running along your spine until it reaches your tailbone,
Grounding you down.
Feeling the weight of your body settling down into your seat,
Let the knees drop out,
Soften the belly,
And arrive into the body as you relax and deepen your breathing.
Continue slow and gentle breathing in and out through the nose.
Inhale and exhale.
Inhale and exhale.
Continuing to breathe,
Traveling down with your breath,
Visualize your journey.
Throat,
Lungs,
Belly,
Lower back,
And into the spine.
Focus on the end of your tailbone and see your root chakra.
A bright red color emanates from this chakra.
The red light is warm and soothing.
Feel the red light,
Like a supportive hand on your lower back.
Watch as the red light grows larger,
Expands across your lower back.
Let the red light spread across your lower back and heel.
Ground down into your root chakra and rise up slowly from the base of your spine.
Begin to visualize a bright orange light below your navel,
Your sacral or passion chakra,
The seed of creative impulse,
Emotional intelligence,
And pleasure.
Imagine this light the size and color of an orange.
Let the orange grow,
And the details grow blurry.
Watch as the orange becomes bigger and brighter,
And imagine this bright orange color gently spreading out through your body.
Feel the energy run down your thighs,
Into your calves,
And all the way down to your toes.
Watch as the orange color rushes up your spine and begins to fill every inch of skin.
Runs down your arms,
Fingers,
And up all the way to the head.
Feel your lower limbs grow heavy and still,
Until you can no longer distinguish between them and the seat that you're sitting on.
Instead,
Turn your attention to a bright yellow flame in your solar plexus,
Right beneath the ribcage,
Your epicenter.
Visualize your inner sun and see it burst into flames.
What you see is your passion,
Your center,
Your inner fire.
As the fire grows,
So does your power.
Feel the power flood your every pore as you imagine this bright yellow color,
Like a ray of sunlight,
Expand from your chest,
Filling up the space you're sitting in.
Beam,
Lighting up the dark,
Unseen parts of self.
Inhale and exhale,
Arriving at the heart center.
Feel the chest expand bigger on the next inhale,
The biggest breath of your day.
Bring your awareness up to the center of your chest to your heart chakra,
The chakra of love,
Compassion,
And empathy.
Breathe into your chakra and see it soften and lighting on your breath.
Feel it expanding outward and gently caressing everything it touches,
Like moving air.
Visualize the color green,
The rich,
Sprouting color of spring.
Feel the fresh air renewing your chakra and the color green healing and providing new life to it.
See your heart chakra expanding and sending loving kindness and compassion to all creation.
Rest in the awareness.
See the four colors,
Red,
Orange,
Yellow,
And green,
And feel the support,
Nourishment,
Strength,
And love of the root,
Sacral,
Solar plexus,
And heart chakras.
Now move up to your throat chakra,
The chakra of self-expression and your personal truth.
Breathe into your chakra and see it pulsating soft vibrations of the color blue.
Feel the chakra opening and clearing,
Freeing your ability to express your truth.
The more you can expand the color in your mind's eye,
The more you'll be able to connect to your authenticity.
When you're ready,
Move awareness to the center of your forehead,
In between your eyebrows,
To the third eye chakra,
The chakra of intuition and insight.
Visualize a deep indigo-purple color bathing your chakra,
Bringing clarity,
Insight,
And understanding,
And heightening your intuition.
Move up to the crown chakra,
At the top of your head,
Your connection to the higher consciousness or divine spirit.
Breathe into the chakra and imagine it opening to the sky above.
Visualize a wide beam of light softly showering down directly into the top of your crown chakra.
Imagine this light running down your body and gently harmonizing with the rest of the colors,
Indigo,
Blue,
Green,
Yellow,
And red.
Feel the support,
Nourishment,
Strength,
Love,
Truth,
And insight,
And the connectedness of the root,
Sacral,
Solar plexus,
Heart,
Throat,
Third eye,
And crown chakra.
Take some time to visualize this rainbow of colors connecting from the top of your head all the way down to the root of your spine,
Connecting the earth to the sky and back again.
Bring your focus back to the rising and falling of your breath as you gently arrive back into the space that you're sitting in.
When you're ready,
Open your eyes,
Feeling connected back to the body,
The breath,
And the present moment,
Ready to continue the rest of your day.
