Welcome.
This meditation will be a chakra meditation working from the bottom up through the chakras.
Its general purpose is to either get the general feeling and well-being associated with all your chakras being balanced.
I've included it here as also a learning tool to get familiar with the chakras.
So let's prepare and find a comfortable seat.
Either cross-legged or feet on the ground in a chair would be best,
But if that's not possible then lying on your back in a comfortable position would also work.
But generally we want to have the spine long and we want to be in a position where we can stay relatively still for a period of time.
So not something where you'll have to shift around a lot.
So allow yourself to do that.
And then when working in this way it's always good to balance out the breath and the right and left hemispheres of the brain as well as the nadis,
Idha,
And pinkala.
So we're going to begin with a few rounds of alternate nostril breathing.
So with long spine relaxed shoulders you're going to begin with your right nostril closed off with your thumb and we will do some alternate nostril breathing.
As you begin to find your own rhythm please make your exhalations a little bit longer than your inhalations.
Allow your breath to be fairly subtle.
It could be extended at first,
Maybe a little extra deep at first,
But once you find the rhythm let your breath slow down and be gentle and allow the pauses after the exhalation and the inhalation to also be there in a natural way.
As you fall deeper into this breath and into your body you might notice slight kind of alterations or movement or feeling in your pelvic floor area as you do this and no need to enhance that but if you do feel that you know allow it to happen so pelvic floor is relaxed,
Belly is relaxed.
Inhale,
Switch,
Exhale with the exhalations being a little bit longer than the inhalations.
So on your own you may continue you might continue to do this for a few more minutes or not but when you feel balanced let the last exhalation come out of your right nostril and relax the breath.
And then we're going to bring our attention down to our base chakra,
Our muladhara chakra,
And you bring your attention to your pelvic floor around where your perineum would be.
It's a good place to start with that chakra.
It's more of a general area with the chakras.
It's not anatomically specific.
They're energetic concepts but you want your attention down at the base of your body and then right in the base there you picture a golden square.
So picture a gold square right at the base of your body and we balance the chakra with the sound a lumb and the L is important so it's luh luh lumb and you can either say it to yourself quietly lumb lumb lumb and once you've established that you can say it to yourself just mentally without making any sound.
So let's bring our attention down to the pelvic floor.
Golden square.
Lumb.
Lumb.
Lumb.
Good.
And then move your attention up to your next chakra which is your svaadastana chakra which is basically in your bladder area so a good way to picture that would be the bowl of your pelvis.
So imagine your pelvic bones and your pelvic area and then picture a silver moon like a crescent moon,
A thin moon,
Right with the two little points facing up in that bowl and that moon is silver.
So you have this silver moon in the bowl of your pelvis and the sound to balance this chakra is a vam with a V.
Vam.
Vam.
Vam.
So say that to yourself either quietly or just internally many times while picturing that silver moon.
Vam.
Vam.
Vam.
If your mind wanders,
No worry.
Just bring your back to your silver crescent moon in your pelvis.
Vam.
Vam.
Vam.
Good.
And then move your attention slightly higher to the manipura chakra which is right around your navel and you can picture this as a downward triangle surrounding your navel and you can picture the color red.
So it's a red triangle around your navel and the sound for manipura chakra is a ram with an R.
Ram.
Ram.
Ram.
Ram.
So repeat that to yourself several times.
Ram.
Ram.
Ram.
Good.
And now feel all three together.
Your root,
Your crescent moon,
Your golden square at the root,
Your crescent moon,
And your red downward triangle.
Now you're in touch with those three areas of your system.
They all work together to form your lower chakras.
And then we'll move our attention up to the heart area,
The anahata chakra,
Which is a six-pointed star.
So a six-pointed star is like a Star of David,
One triangle pointing up and then another triangle sort of crossing that pointing down which forms six points.
And the color is a light powder blue color so picture that in the heart area right in the center of your chest.
And the sound to balance this chakra is yum with a Y.
Yum.
Yum.
Yum.
So repeat that to yourself first out loud and then go internal.
Yum.
Yum.
Yum.
Feel your heart balanced with your yum,
Yum,
Yum mantra.
Then we'll let that go.
And move up to the vasudhi chakra,
The throat chakra.
So you could imagine a white circle in your throat area and wherever that resonates,
So imagine a white circle and see where that lands in your throat area.
And the sound to balance this mantra is hum with an H.
Hum.
Hum.
Hum.
It's important to say the H.
Hum.
Hum.
Hum.
So white circle on the throat.
Hum.
Hum.
With that area balanced,
It allows us to move into the Ajna chakra,
The third eye,
The spiritual center sometimes it's called.
So we move up from that throat chakra up through the mouth into your midbrain,
Which is right between your eyebrows,
But back into the middle of your brain.
So you could imagine a blue circle there,
Or you could imagine simply a round kind of ball of light in the middle of your brain.
If you're having trouble finding that one technique would be to lick your finger,
Plus your finger right in between your eyebrows so you feel the kind of saliva on your forehead.
So you get in touch with that area and then take that straight back to the middle of the brain.
So that's another way to get there.
This is our spiritual center and our ability to perceive.
The sound here is just A-M.
Hum.
Hum.
Hum.
Just like that.
Hum.
Hum.
Hum.
Repeat that quietly to yourself and allow your Ajna chakra to balance.
Good.
And then from that Ajna chakra,
You're going to go straight up to the very crown of your head and maybe even picture a little bit above it.
The symbol for this is the thousand pedaled lotus,
So you can imagine that lotus sort of branching out from the top of your head.
It's white and the sound is Aum.
Aum.
Aum.
Aum.
Repeat that to yourself.
Aum.
Aum.
Feel yourself from root to crown all the way up the center of your body.
Aum.
Aum.
Aum.
Aum.
Now please bring your palms together in front of your heart.
Bow your head slightly.
We're going to bring the energy back into our body and down and reground ourselves.
Rub the palms of your hands really briskly together so you generate heat very fast,
Very briskly.
There's a lot of heat in your palms.
Good,
And then place your palms over your eyes and breathe in that heat.
And then we'll take those palms and place them over the throat chakra,
So right palm on the throat chakra and left palm on the right and breathe in the energy from your hands right into your throat chakra.
And then drag those hands down to the heart area and breathe in from there,
A couple breaths right into the heart chakra.
And then drag your hands down to your navel,
A couple breaths.
And then from your navel take your fingers right to your pubic bone,
A couple breaths there,
And then finally the Mooladhara chakra,
So thumbs backward,
Fingers pointing forward right on your crest of your hips and sort of press down a little so you feel grounded into the earth,
A couple breaths there.
And then gently press into your legs all the way down your upper legs and then lower legs all the way to your feet.
Squeeze your feet a little and squeeze your toes,
So you get the energy all the way down to your toes.
Good,
And then sit for a moment and feel the effects of this chakra balancing practice.
Notice how you feel now as compared to when you started.
Kumbh Namasivaya,
Bowing to your own heart.
Namaste.
