So if you are somebody or someone else who might not have said so who is having a week as well,
Let's all just take a nice inhale and then let it out with an audible sigh.
And if you feel like you need to do it again,
Go for it.
Inhaling and then let it out.
And then maybe making any final adjustments to make sure that you are truly as cozy as you possibly can be.
As we begin our meditation,
Starting to focus on our breath.
And specifically,
I want you to bring your awareness to your belly.
We're going to work with our diaphragmatic,
Our belly breath today.
And so it's just kind of like what it sounds like.
You notice when your inhale fills your belly,
The belly expands and rises.
And then you notice that the belly falls towards the spine as you exhale.
And you don't need to try to push the breath to fill the belly as much as you possibly can.
You don't need to push it out of the belly.
Just notice how you're breathing and just noticing the movement up and then down with the exhale.
You can even begin to notice that the breath will open the sides of the belly.
And so it's not just towards the belly button,
It's the entire belly fills with your air.
Maybe even a 360 view,
Noticing that the back of the body in this area also moves and expands with the inhale.
And then kind of like you're tightening a corset,
The breath leaves the body as you exhale.
Again,
We're not exaggerating it,
We're not forcing it,
We're just breathing naturally.
Adding on to our breath,
We will count each exhale beginning with 10 and making our way back to zero.
And with each count,
Each number that you continue to count backwards,
Let go a little bit more than the number before.
So I'll begin with you guys.
Inhaling.
Exhale 10,
Let go.
Inhale.
Exhale,
Release a bit more,
Nine.
And continue with your own breath,
Making your way back to zero.
Notice the natural letting go that comes with the exhale,
Letting your body settle a little bit more than the number before.
After you make your way to zero,
Noticing how the body and the mind feel.
Maybe there's a little bit of a shift when we first began.
At this point,
We will call upon our ancestors to join us.
Those of the highest vibration.
Those who are of light and love and who guide us within light and love.
Moving into a heart of gratitude,
Beginning to feel all the areas of our life that make us feel safe and secure.
The basic foundation of our lives.
Feeling gratitude for the food that we have and the people who grow it or prepare it for us.
The clean air that we breathe.
The water.
Our homes that provide shelter.
The people that surround us in our lives.
Gratitude for our family members,
Even those we may have difficulty with.
Feeling deep gratitude for friends who are like family.
For your teachers and mentors,
People who have guided you along the way.
For the experiences that have led you to this moment.
Feel gratitude for the lessons that you have learned.
The memories that you have shared.
Things you have seen and places you have been.
Feeling deeply grateful for being able to witness those places.
For the wisdom we have grown through.
The changes we have made in our lives.
The hard moments that of our lives that have changed us.
This meditation practice and maybe other practices that help with your mental health.
The time that you have to take care of yourself.
Feeling deeply grateful for the things that you have learned.
Feeling deeply grateful for your wellness.
Your mental capabilities.
Moments and people that bring us peace.
Moments of stillness.
Experiences that bring us joy.
Areas of our lives that are fun.
The moments where we laugh really hard.
And staying here in this place.
Feeling gratitude radiate throughout the entire body.
And maybe you just bask in the glory of that feeling.
Or maybe you continue to do that.
And maybe you begin to name areas or people or places that you are deeply grateful for.
Beginning to bring your awareness now to your root chakra.
Located at the base of the spine.
When this area is balanced,
It is a bright,
Vibrant red.
It is a wheel that is spinning at the perfect speed for you,
For your energetic body.
When it is aligned,
You feel grounded.
You feel safe and you feel secure.
This is the area that also ties to our past,
Our family members,
The foundations of our lives.
I want you to call to mind a person or area of your life which might offset this area.
So meaning it might cause you to be imbalanced and not feel safe or secure.
And this could be a situation that you are dealing with now or maybe something from your past.
You know,
When you bring to mind that situation or person,
Seeing your root chakra,
Forming an energetic line and connecting to that situation in person.
And seeing your red root chakra shine light to that situation.
Shine love and gratitude.
Maybe forgiveness.
Imagine as if that line is healing from connecting from you to that situation.
And even if you're doubting it and not feeling it entirely,
You can just imagine light shining from you going to that area.
And maybe that light is surrounding the person or the situation.
And you send it love,
You send it light,
You send it gratitude.
It is part of who you are,
But you don't have to always carry it with you.
So heal the line.
And if you're having trouble doing so,
You can call upon your ancestors of the highest vibration to maybe do it for you,
To maybe assist you,
Or to maybe find the strength to do it at another time.
And leaving it where it is now,
And you can always come back to this if you need to.
Now moving your awareness up through the torso to the center of your chest,
Your heart chakra.
When this area is aligned,
It is a vibrant green color.
The wheel of your heart chakra spinning at the perfect speed for your energetic body.
You are easily able to send love to yourself,
To a beautiful self-talk.
You are also easily able to send love to other people.
Thinking of a situation or a person that is blocking you from sending love to yourself.
So maybe it's even yourself.
Maybe you think of the times that you don't talk to yourself kindly.
And perhaps you are relating it to the root chakra.
Situation or person as well.
Maybe it is a person you have difficulty with.
What is blocking this area from being well-balanced?
And maybe not starting with the most difficult area if you're not ready.
And just like we did with the root chakra,
Your heart connects to that situation,
To that person.
Shine the vibrant green light from your heart to that area.
Heal the energetic line that connects to that area,
That person.
And maybe it's sending yourself love.
Or gratitude.
Maybe it's sending yourself beautiful words.
Maybe it's forgiving a person,
Sending them love or light.
Knowing that you do not have to carry this with you.
This can be the moment that you heal.
Or this can be the moment that you think about healing.
And maybe you'll address it another time.
Imagining that your heart chakra is shining a beautiful green color,
A green that resonates with you.
It is well-balanced.
It is shining light.
It is sparkling.
You are able to love yourself.
And you are able to love others easily.
And your root chakra is also healed.
It is a beautiful,
Vibrant red.
It is spinning.
You feel settled.
You know you are safe.
We'll take a couple moments of silence.
Inhaling from the root chakra up to the heart,
Shining the light.
And as you exhale from your heart down into the root chakra.
Staying with that visualization,
Inhaling up from root chakra,
Light is shining as you know that you are already healed up into the heart.
And the love from you heals the root chakra all the way down as you exhale.
And we'll stay with this for a couple moments of silence until you hear my voice again.
Maybe finishing up where you are.
Or releasing the imagery.
Bringing your awareness back into your belly breathing again.
Feel your body supported by the props or surface below you.
Hear the sounds in the room where you're located.
Connecting to your heart space.
Whether you just want to bring your awareness there one more time.
Or you can stack one hand on the heart center,
The other one on top.
Or maybe you bring your hands to prayer.
Acknowledging the situations,
The experiences that you have had that have brought you to this moment.
Feeling gratitude for all that encompasses your life.
The good,
The bad,
The lessons,
The people,
The experiences,
The memories.
You would not be who you are today if you have not gone through all of that,
Met all of those people,
Learned all of those lessons.
And reminding yourself that you can always heal anything that you still carry with you.
And you can always start new.
From my heart center to each of yours,
I am deeply grateful that you have joined me this evening.
Namaste.
