Go ahead,
Take any moments to make any final adjustments.
I'd like to note that we try to be still.
But you don't need to feel like you need to freeze the body and not move.
If you have an itch,
Or you feel like you need to release or shake something,
Then let that out.
So as we begin here,
I just want you to kind of just check in with how you're doing.
How has your week been?
How has your day been?
Or even just your evening?
So just kind of giving a pulse of the recent week,
Day or evening.
And maybe even felt like that brought up some sensations or feelings,
And that is quite all right,
We're just taking a baseline of how we're doing.
And then now we're going to go ahead and take that's more of an emotional baseline.
Now let's go ahead and take a physical baseline of where we are in this actual present moment.
And what I want everyone to do is begin at the crown of the head,
The very top of the head.
And just start to bring your awareness all the way down the body.
And I want you to go really slowly.
So slowly that you can really tap into how you're feeling physically.
And so we already got the emotional part out of the way,
We're just sticking to physical here.
So maybe you feel like you are clenching your jaw.
It doesn't matter why you're clenching your jaw.
Just notice that maybe you're a little tighter on the bottom left.
And the right is a little less tense.
Maybe you feel some stiffness in your neck and maybe it's only one specific part.
Maybe your shoulders this evening feel nice and relaxed and heavy.
Or maybe perhaps you even notice physical support behind you if you're seated,
Or even if you're lying down.
So I'm going to let you take a couple moments of silence of really just tuning into the body and noticing how you're physically doing in this exact moment.
And I do want to say that the same thing that I said at the very beginning of class,
As you're scanning down if you feel a need to move and shift,
Go ahead and do that.
We're still going to take a little bit longer.
And so if you made your way through the body already,
Maybe notice if there's anything that wasn't as obvious.
So you don't even need to start at the top of the head,
Maybe just see what you notice.
Don't feel the need to make this beautiful,
Perfect pattern of going right to left,
You can go ahead and just jump around.
I know I sometimes get caught up in being even and noticing right versus left.
And so really just follow the pole of your attention.
Now we're going to go ahead and move any stagnation,
Any energetic stagnation within the body.
And so we're just going to do this entire body breath.
The attention back is back at the top of the head.
And I want you just to inhale the breath travels through the whole body the arms down to the fingertips,
All the way down to the bottom of your feet.
And as you exhale,
You travel all the way back up to the crown of the head again.
And so while physically your breath might not be moving to the soles of your feet,
You can still just use the imagery.
I'm going to give two different options here maybe you just keep it simple.
Maybe your week has been hectic and you just want to keep this meditation as simple as you possibly can.
So just go ahead breathe head to toe,
Toe to head.
If anyone feels like being a little bit more exploratory noticing any differences between the right and left if the breath fault fills one side versus the other more noticing if even one side of the chest or belly expands more and opens more with the breath.
This breathing is just starting to awaken the body energetically.
So sometimes we might have these dark spots,
Or the stagnant parts of the body and this is just kind of getting everything flowing and moving.
And then take two more breaths,
Go ahead and move that energy two more times,
Up and down.
And so now we're going to use that mantra that I told you and explain to you at the very beginning of class.
And we're going to start to now tap in to those chakras and begin to awaken those specific energetic circles within our body,
Those energetic spots.
I want you to find the base of the spine,
Where your perineum is located.
This is your root chakra.
This is your chakra.
The word guru will be here.
Move up about halfway between the perineum and the belly button.
This is your sacral chakra,
The word guru is here again.
Move up to your belly button.
This is Wahay.
Move up to the heart guru,
So the center of the chest that is.
And then move up again to the throat.
This is guru again.
Move up again.
Move all the way up to the third eye,
So right between the eyebrows.
This is Ram Das.
And then the final one moving to the top of the head guru.
So I'm going to get you guys started.
And then I want you to silently continue on your own.
So let's go ahead and move down to the root.
And I'm just going to say the place,
And I will say the word.
And we'll just kind of quickly go through,
And then you keep going on your own.
Root chakra.
Guru.
Sacral chakra.
Guru.
Solar Plexus at the belly button.
Wahay.
Heart.
Guru.
Throat.
Guru.
Third eye.
Ram Das.
Top of the head.
Guru.
I'll go ahead and lead you through it one more time.
Root.
Guru.
Sacral.
Guru.
Solar Plexus at the belly button.
Wahay.
Heart.
Guru.
Throat.
Guru.
Third eye.
Ram Das.
Top of the head.
Guru.
Go ahead and continue on.
And even if you forget the word,
Just go ahead and keep traveling up.
And see if you can find a really nice rhythm that is slow and steady.
And even imagine that you can place the word in each of these chakras.
So really using those words,
That mantra to awaken each area.
Chakra.
Then go ahead and do one more round going from the bottom all the way up to the top.
Bring awareness back to the root chakra again.
Start to notice how this area might feel.
Notice what you might internally see.
Notice if you intuitively think something.
The color of this chakra is red.
It is associated with your safety,
Your foundation,
Your ancestors,
Your family.
See if you can get a pulse of this area.
And even if you don't know just fill the area with red.
Red.
And then go ahead and move up to the sacral area.
This color is orange.
This area is associated with being fluid like water.
With your sexuality.
With your room.
Notice if you see any imagery or color.
Or if you just get some sort of sense of what might be going on.
And again,
If you don't know,
Just see orange here.
Let's go ahead and move up to the solar plexus,
The belly button.
The color is yellow.
This is associated with your self confidence,
Your pride,
Your strength.
The element associated with it is fire.
Just take a pulse of this area.
We don't need to be perfect.
We don't even need to figure it out.
And so if you just want to fill it with color,
Just see yellow.
Now moving up to the center of the chest,
The heart chakra.
The color green.
Love.
Love for yourself,
Love for others.
Connection.
Connection.
Now moving up to the throat.
Speaking your truth.
The color is blue.
Also knowing when to listen,
And to be quiet.
When to be assertive.
Moving up to the third eye right between your eyebrows.
A couple inches back though from the forehead.
The color is indigo.
Your intuition.
Seeing beyond what your physical eyes can see.
And then go ahead and move to the top of your head.
The color is purple.
Or it could also be white.
This connects you to your source.
Something above yourself.
To light.
And then I want you to spend one more moment in one area,
One chakra that you think you need to.
This area that you might feel is a little off balance that you want to send a little bit of extra love and nurturing to.
And maybe you were able to get a sense of each of your chakras.
Maybe you questioned whether you did or not.
Sticking with whatever came to you first.
Because I'm sure that was correct.
Whether it was a color or a sense,
Even if you saw darkness that might mean that that area was blocked and needed to be opened.
So trusting whatever you might have saw or felt or heard or sensed.
You truly know your body,
Your emotions,
Your energy systems,
More than anybody else.
So I'll connect to our hearts.
One more time for this class.
Whether you just want to internally connect.
Whether you want to touch the space or even bring your hands to prayer in front of it.
From the space let's go ahead and send love out to everyone in this meditation class.
Wishing them peace and joy and health.
And then maybe sending it beyond to someone who you love or who you think might need it.
Or even a stranger or community.
And finally,
Sending love to yourself.
Whatever you picked up.
You clearly love yourself because you showed up to take care of yourself this evening.
And none of you are new tonight.
And so you often take care of yourself.
And that's something to be proud of.
The light in me honors and sees the light in you.
Namaste.
