Hello and welcome to this chakra-based body scan.
I recommend lying down and getting really cozy for this practice,
Which is intended to help you deeply relax while bringing balance to your energetic body.
I'll be guiding you on a journey through your seven primary chakras and inviting you to sense into the parts of your body that are energized by each one.
This simple practice is a really powerful way to help facilitate energy flow,
To bring balance and harmony into the chakras themselves,
And to open up the internal pathways so all parts of your body are being infused with vibrant energy.
So let's get started with a nice deep breath in.
And as you exhale,
Just feel your whole self beginning to settle in for this practice today.
And do a little check-in here.
Check in with your head,
Maybe even rocking it a little side to side,
And help it find its perfect place to rest.
And check in with your torso,
Just kind of noticing how your back is resting against the surface beneath you,
And make any little adjustments to become more comfortable.
Notice your pelvis.
Check in with your arms and your hands,
Really asking your body,
Are you comfortable?
And then do the same with your legs and your feet.
And even if you need to just pause this meditation to grab an extra pillow or an extra blanket to make yourself more comfortable,
I highly suggest doing that.
Totally worth it.
So once you feel like all the parts of your body have settled into their sweet spot,
I want you to make a connection with your breath.
Just observe the flow of the breath coming in,
The flow of the breath releasing out.
Let your breath to just gently begin to slow down.
Allow your breath to grow deeper,
Letting it take up more space inside your body.
Now shift your attention to the surface that you are resting on,
And I want you just to notice if it's soft enough,
Noticing if it feels sturdy enough to really hold your body.
And as you sense whatever it is that you're resting on,
See if you can let yourself just lean into it.
Let it have your back.
Invite your body to just surrender into this support.
And then bring your attention back to your breath.
And as you breathe and imagine your breath being able to reach all the way down to the tip of your tailbone and begin to zoom in on this part of your body,
Right at the base of your spine.
This is home to your root chakra,
The first chakra.
And so stay here with your awareness,
Awakening this powerful energy center that helps us become grounded.
See if you can sense the oscillation of breath through this area of your body.
And then from the tailbone,
Notice your entire pelvis,
The bones specifically of your pelvis.
And then feel into your right hip,
Your left hip,
Your right thigh,
And your left thigh.
Feel your right knee,
Your left knee,
The right lower leg,
The left lower leg,
The right ankle and foot,
The left ankle and foot.
Feel all 10 toes.
Let the breath move into both legs,
Both feet.
And bringing your attention back to the base of your spine,
Your root chakra,
Which energizes your hips,
Your legs,
Your feet.
And as you focus in on the base of your spine,
Begin to feel up your spine,
Feeling the bones of your spine.
And let your awareness spread out to the bones of your entire body.
The bones of your body are energized by the root chakra.
Your bones drop down into the surface beneath you.
Feeling the weightedness of your own body.
Bring your attention back to the tip of your tailbone.
Zoom in right there at the base of your spine and breathe into the base of your spine.
From this root chakra location,
Let your awareness move up into the center of your pelvis.
Feel the breath flowing into the space,
The space of the second chakra,
Your sacral chakra.
Breathing into this area of your body,
Noticing what you feel.
And once again,
Letting your awareness spread out to encompass the entire pelvis.
Noticing the bones releasing.
Feel the muscles wrapping up your pelvis beginning to soften.
And sense the space inside your pelvis where all of your reproductive and sexual organs reside.
Allow this inner space to relax.
These are the structures of your body that are infused by the energy of the sacral chakra.
Just breathe here.
Feeling these connections to be established internally.
On your next breath in,
Allow your awareness to begin to move upward to your solar plexus area right above your navel,
Beneath your sternum.
Just breathe into this space,
Activating the chakra here,
Your solar plexus chakra.
And begin to spread your awareness out to encompass the entire abdominal region.
Being sensitive to this part of your body.
As you breathe out,
Relax your abdominal muscles.
And then go deeper,
Relaxing all of your digestive organs.
Feel your lower back beginning to soften.
Your lower spine releasing more heavily down into whatever you're resting on.
And then coming back and zooming in on your solar plexus chakra,
Located at the center of your being right underneath your rib cage,
Right above your navel.
And just breathe into this space.
On your next breath in,
Shifting your attention up into the center of your rib cage,
Connecting to your heart chakra.
Notice the energy right here inside your own chest.
And begin to feel the breath moving through this area of your body.
Allow your rib cage to release.
And invite all the muscles wrapping up your rib cage,
The front,
The sides,
The back,
And all the little muscles between your ribs.
Invite them to release and relax.
Breathing deeper into your chest.
And as you exhale,
Feel your lungs softening.
Allow your heart to let go a little bit.
Simply circulating the breath through this part of your body.
And then moving out into your shoulders.
Those shoulders release any holding.
And begin to scan down the length of your arms all the way to the tips of your fingers.
Release your arms and hands.
The heart chakra brings energy to all of these parts.
The whole rib cage,
The heart and lungs,
Shoulders,
Arms,
And hands.
Bring your attention back to the very center of your chest,
Zooming in on your heart chakra.
Just take a couple more breaths here.
And then begin to lift your awareness up into the center of your neck,
To your throat chakra.
Release your jaw.
And feel the muscles along the back of your neck becoming soft.
Releasing along the sides of your neck.
And sensing into the front of your throat.
Notice the sensation of breath moving through the throat.
Bringing a relaxation into your vocal mechanism.
And right at the front of the throat is your thyroid gland.
Feel your thyroid gland relaxing,
Allowing all of these structures to be energized by the throat chakra.
Come back to your breath.
Slow,
Steady,
Deep inhalation right into your neck.
Letting out any stress or built up tension from this part of your body.
On your next breath in,
Let your energy move up into the space right behind your forehead.
And see if you can sense the breath here at your third eye chakra.
Notice how breathing into the space impacts your eyes.
Maybe you can feel the breath moving through your temples,
Moving in and out through your nose.
And just feel your face becoming soft.
And this inner space of your head relaxing.
Zooming in to the space right between your eyebrows.
Get back right behind your forehead.
Just noticing any tingling or maybe a sense of vibrancy through this part of your body where your third eye chakra exists.
And take one more breath here.
Breathing in and breathing out.
And then lastly,
Let your awareness move up to the very top of your head,
To your crown chakra.
Notice any tingling through this part of your body.
And see if you can sense the breath here.
Allow your scalp to release.
Feel your brain relaxing.
Maybe even sensing the hair follicles letting go a little bit.
Feel the whole head releasing.
And then just zoom back in right at the crown of your head.
Right back to that crown chakra energetic center.
Breathing in,
Breathing out.
And from this point,
Begin to spread your awareness back out to your entire body.
Feel your entire body inhaling.
And feel your entire body exhaling.
And then gently begin to rub the tips of your thumbs across the tips of your fingers.
Stay really present with that movement.
And then shift your awareness to your feet.
And feel your toes wiggling.
Stay really present with that movement.
Notice your breath coming in and out.
And then begin to circle out your wrists and your ankles.
Let your body stretch in any way that feels good to you.
And then let your hands come to rest over your torso.
One on top of the heart,
One on top of the belly.
Give yourself a little love.
Send a little gratitude to your body,
Your breath,
Your chakras.
Send a little gratitude to this moment.
And your ability to become present and relax and attune to yourself.
Take a nice deep breath in.
Feel that breath moving beneath your hands.
Sighing out as you exhale.
And you feel ready to shift into the rest of your day.
Feel free.
Thank you so much for joining me for this meditation.
Namaste.
