Coming into a seated position.
Feeling your seat bones against the earth.
Your spine is straight.
With your neck gently locked.
Connecting to your breath.
Feeling the flow of your breath going in and out.
And noticing where you're holding any tension in your being.
And breathing into these spaces.
Now let's take three deep breaths together.
Breathing in through the nose.
Sending the breath down deep into the belly.
Letting it all out from your mouth.
Another deep breath in through the nose.
Deep in the belly.
Letting it all out from the mouth.
One last deep breath into the nose.
Deep in the belly.
Stretching that belly out four ways.
And letting it all out.
Returning to your regular breathing.
Breathing in a way that feels nourishing for you,
For your body.
In through the nose.
Out from the nose.
Now placing your attention at the base of your spine,
Your root chakra.
Just breathing here.
Breathing in and out from your root,
From the base of your spine.
And now pulling your pelvis muscles in and up.
Squeezing mula band.
Pulsing here.
Signaling to your body that you are here.
That you are grounded.
And now taking a breath in,
Squeeze and hold mula band.
And release.
Take a breath in,
Squeeze,
Hold.
And release.
One more deep breath in,
Squeeze,
Hold.
And release.
Noticing how your body feels.
Grounded and rooted in your being.
And now we're going to travel up our central channel located along our spine.
Coming up to our heart chakra.
Located in the center of our chest.
Just breathing here.
And now bringing your shoulders back.
Aligning your heart with your spine.
And release.
Once more,
Bringing your shoulders back.
Aligning your heart with your spine.
Squeeze and hold.
And release.
One more time,
Bringing your shoulders back.
Squeezing the heart,
Awakening the heart.
Shining your heart.
And release.
And noticing how your heart feels here.
Open and activated.
Ready to give and receive love.
Next we're going to travel up to our throat chakra located at the base of our neck.
Just breathing here.
And now keeping your lips closed.
Placing the tip of your tongue behind your front teeth.
And breathing in and out from your throat.
Making any sounds that feel good to you.
Breathing in.
Breathing out.
Breathing in from the throat.
Out from the throat.
And one more,
Breathing in from the throat.
And release.
And noticing how you feel here.
Your throat is open and activated,
Ready to speak your truth.
And feel yourself authentically,
Exactly as you are.
And release.
And now we're going to come to our next point,
Our last anchor point,
Our third eye,
Located just above the brow bone in the center of the forehead.
And placing your attention here.
And release.
And now gently rolling your eyes up and inwards towards your third eye.
Keeping your lids closed here.
And with a gentle focus at your third eye.
And release.
And release.
And noticing how you feel.
Third eye is open and activated.
Ready to see things clearly.
And trust your intuition.
Trust your path.
And now taking a deep breath in,
Integrating the four anchor points of your root,
Your heart,
Your third eye,
Your throat and your third eye.
And letting it all out from the mouth.
Grounded and rooted.
Anchored in love.
Ready to give and receive love.
Able to speak your truth,
To show up authentically.
And to see things clearly,
To see your path,
And to trust your intuition.
And let it all into this presence.
And now ready.
Feeling your seat bones against the earth.
And the walls around you that hold you.
And gently bringing yourself back into the physical space.
And gently opening your eyes whenever you are ready.
Taking this presence with you throughout your day.
And letting it all into the presence of the earth.
And now ready.
