Choose Joy In Every Moment

This is a guided meditation to help open and balance The Sacral Chakra. You will be guided through a body scan then we will use an affirmation to anchor our focus on the Sacral Chakra, helping us to be more compassionate, creative, gentle and joyful.

Transcript

Hello and thank you so much for joining me for this sacral chakra meditation. We'll begin by getting in a comfortable position, Laying down, Sitting up, Whatever works for you in your body at this moment. We'll gently close our eyes and start by taking some cleansing breaths. Slow inhale through the nostrils, Gently releasing that breath. And we'll do that again together. Deep breath in and a slow breath out. Last time, Deep breath in and a slow breath out. Allow your mind to wander to the sounds and the smells that are in the space that you are in right now. Noticing them, Not connecting to them, Simply observing that they are there. And gently bring your awareness to parts of the body as I name them. Noticing physical sensations, Noticing temperature or clothing perhaps on each part of the body that you feel. And let's bring our attention down to our toes and our feet first. Notice if your feet and your toes are covered. Are they warm? Do they feel a chill? Do you feel they're right now? Then we'll gently shift. We're shifting our attention up the body to the shins and the calf muscles and allowing this tension that we may feel to release. Release with every breath out. Moving up to the thighs and the hamstrings. Allowing your thoughts and your mind to settle on this part of the body, Noticing what you feel. Then bringing your attention to the abdomen and the heart center. Perhaps here you feel the rise and fall of the breath. And gently shifting that attention to the back. Is your back supported? Is it comfortable resting in the position that you're in? And your shoulders. Release that tension from your shoulders. Pull them away from your ears with every exhale allowing tension to wash away. And bring that attention down the arms. Down the arms to the hands and the fingers, Noticing whatever it is that you feel. And bring your attention up to the jaw. If you need to release tension here, Open your mouth slightly and move your chin from left to right. This helps to bring the awareness of tension in the jaw and also helps to release tension from the jaw. And gently bring that attention up to the forehead. If your eyes are gently closed, Then those muscles in the forehead should be relaxed and smooth. And now let's shift to our breath. As we're breathing in and out, I want you to notice that breath. Notice what it feels like as it enters the body and travels into the lungs, Raising that chest up. And when we exhale, You notice that chest falls and that breath comes out, Releasing tension, Releasing all that no longer serves us. Today's meditation is a focus on our Sacral Chakra. Our Sacral Chakra is right below our navel and it's connected to the color orange, Connected to our emotions, Passions, Creativity, Our feelings, And our sexuality. When we're balanced here in this energy center, We might feel energetic, Compassionate, Creative. We feel joyful, Forgiving, And gentle. Oftentimes our energy centers can become unbalanced. When our Sacral Chakra is unbalanced, We may feel emotionally unstable, Withdrawn, Fearful, Resentful, Guilty, Controlling, Unforgiving. So for this meditation, Let's work on opening and balancing this beautiful energy center by breathing deep into the Sacral Chakra, Imagining that breath filling every cell of the body. Perhaps you visualize a beautiful orange light surrounding this part of the body. And as you breathe in this energy filling every cell, You notice the rise of the chest and the abdomen. And as you breathe out, You repeat these words to yourself, I choose to feel joy every day. Once again, We breathe deep into this Sacral Chakra, Imagining a beautiful orange light surrounding us. Noticing our breath, Filling the lungs, Raising the chest, Slowly exhaling and saying these words to ourselves, I choose to feel joy every day. These words and this focus will help to open and balance this energy center, Our energy center connected to our emotions, Passions, And creativity, The Sacral Chakra. I choose to feel joy every day. I choose to feel joy every day. As you're sitting or laying down, Breathing into the Sacral Chakra, Repeating this affirmation on our exhale, You may find that you're distracted. You may get distracted by thoughts or emotions, Sounds or physical sensations in the body. Becoming distracted is quite normal during meditation. The moment you notice your mind has wandered, Simply connect to the next inhale, Releasing your distraction, Connecting to your inhale, Breathing deep into the Sacral Chakra, Imagining orange light surrounding the body. Exhaling those words, I choose to feel joy every day. And beginning again, Breathing deep into the Sacral Chakra, Exhaling those words, I choose to feel joy every day. I choose to feel joy every day. Allow the breath to fill you with energy. Allow your exhale to release the tension. I choose to feel joy in every day and every moment. My voice will become quiet for the next few moments. Continue to breathe in, Noticing that breath, And exhaling our affirmation. I choose to feel joy every day. As my voice becomes quiet, Simply practice on your own, Repeating the words, Noticing the breath, And coming back to the next inhale when you realize you're distracted. As we get close to the end of our time together, You'll hear my voice and I'll guide you. Let's take a nice deep breath in together, Deep breath into the nostrils. And on our exhale, We're releasing the focus of this affirmation, Releasing the focus of the Sacral Chakra, And gently bringing our awareness back to the space that we are in, Connecting once again to the sounds and the smells around you, Feeling the temperature of the space on the body, Gently bringing your awareness to the forehead and the jaw once more, Bringing your attention back to the shoulders and the arms all the way to the fingers, Checking in with that back, Once again making sure it's supported, Feeling comfortable, And bringing your awareness to the heart center and the abdomen. And then gently bring your attention to your legs from the hips all the way down to the toes, Checking in with the thighs, The calf muscles, The feet, The toes. Allow bits of movement to come back into your still body. I like to wiggle my fingers and my toes first, And then I rotate the wrists and the ankles and stretch those arms and legs. And with one last deep inhale and slow exhale, Remember you are safe, You are worthy, And you are loved. Thank you for joining me for this Sacral Chakra meditation. Gently open your eyes, Look around, And enjoy your day.