Begin by finding a comfortable position,
Either sitting or lying down.
Let your hands rest easily.
Begin to notice the places where your body is supported.
Now take a slow breath in through your nose.
And exhale through your mouth.
And breathe in.
And breathe out.
Now allow your breath and breathing to settle into its natural rhythm.
Bring your attention to the base of your spine.
This is where your root chakra is located.
Without trying to picture anything,
Notice the weight of your body and the steadiness beneath you.
Feel the chair,
Floor,
Bed,
Or ground supporting you.
Silently repeat I am safe.
I am supported.
I belong here.
Stay here for one or two breaths.
Now bring your attention to the area below your navel.
This is where your sacral chakra is.
Notice any sensations here you may feel warmth softness movement tension or no clear sensation at all There is nothing you need to change.
Silently repeat,
I allow myself to feel.
I welcome ease and flow.
Rest here for one or two slow breaths.
Bring your attention to your upper abdomen.
This is where your solar plexus chakra lives Notice the movement of your breath in this area.
Feel your body expand as you breathe in and soften as you breathe out.
And silently repeat.
I trust myself.
I have the strength to move forward.
And rest here for one or two breaths.
Now bring your attention to the center of your chest.
This is where your heart chakra is located.
You may notice the rise and fall of your breathing.
The beat of your heart.
Or the touch of clothing against your skin.
Allow this area to be exactly as it is.
Now silently repeat.
I give and receive kindness.
I am open to connection.
Rest here for one or two slow breaths.
Now bring your attention to your throat.
To the throat chakra.
Relax your jaw.
Soften your tongue.
Allow your shoulders to drop.
Notice the movement of your breath through your throat without trying to control it.
And silently repeat,
My voice matters.
I speak with honesty and care.
Good.
Now rest here for one or two slow breaths.
Now bring your attention to the space between your eyebrows.
This is where your third eye chakra is located.
There's nothing you need to see.
Simply notice your thoughts as they come and go.
You do not need to follow them,
Solve them,
Or push them away.
And silently repeat.
I listen to my inner wisdom.
I meet this moment with clarity.
And rest here for one or two slow breaths.
Finally,
Bring your attention to the top of your head.
This is where your crown chakra is located.
Notice any sensation there or simply allow your attention to rest in the area.
Become aware of the space around you through sound,
Temperature,
And touch.
Silently repeat,
I am connected.
I am present.
I am open to peace.
Rest here for one or two slow breaths.
Take a slightly deeper breath in.
And as you exhale,
Feel your whole body as one complete experience.
Notice your breath.
Notice the support beneath you Notice where you feel calm,
Lighter,
Steadier.
Or simply present.
Whatever you feel is enough.
Now let's silently repeat.
I am grounded.
I am becoming more balanced.
I welcome renewal.
Good.
Begin to move your fingers and toes.
Notice the sounds around you.
Take one final comfortable breath.
And when you feel ready,
Open your eyes or lift your gaze.
Carry this awareness with you as you return to the rest of your day.
Namaste.
