Welcome to Elevate.
I'm Nina Englander.
Thanks for joining me.
Elevate is a process that uses the energy centers of the body to help us focus and come to a place of peace and awareness,
No matter what's going on in our lives or in the world around us.
Elevate can be used daily as a short sweet mindfulness exercise,
Or it can be used to move toward a goal or manifest something in your life that you feel would bring about more happiness and contentment.
Today we're going to focus on the second chakra,
Also called the sacral chakra.
It's the energy center around your lower abdomen.
The sacral chakra is related to creativity,
Emotions,
And sensuality.
Bringing awareness to the second chakra can help you get in touch with your physical self.
This is a good process to do when you're feeling blocked in expressing your creativity,
Blocked in your relationships,
Even blocked with finances or just life in general.
So let's begin.
Find a comfortable seated position with your back upright.
You can be fully relaxed,
And if you're comfortable doing so,
Close your eyes.
As you settle in,
Notice any sounds around you.
Try not to judge,
Just notice them.
Now begin to tune in to your breath in its natural rhythm.
Notice the breath coming in,
How it feels cool in the nose.
And notice the breath going out,
How the air coming out feels warm in the nose.
And let's do this for a moment,
Maybe making those breaths a little bit deeper,
Going at your own pace.
Focus on the air coming in on the in-breath.
Focus on the air going out on the out-breath.
Continuing this easy breath pattern,
Bring your awareness to the chest and abdomen.
Feel the air coming in and filling the lungs.
And then as the air comes out,
Notice the lungs soften and relax.
The breath is our anchor throughout this session.
When you notice that you're starting to drift off,
Or starting to plan the rest of your day,
Or having thoughts come in that are distracting,
And you will,
Acknowledge them and give them a little polite nod,
And then come back to the breath.
Now bring your awareness to the inside of your body.
Start by focusing attention on the space in your lower abdomen that's a few fingers width below the navel.
This is your second chakra.
And while you continue to breathe in this regular pattern,
Imagine a ball of energy or light forming in the lower abdomen.
Imagine that light circling in a ball,
Spinning and getting larger.
Can you feel vibration or energy in that ball?
It might feel like a pleasant buzzing or a warmth.
This is a skill that doesn't necessarily come naturally to everyone,
But it does get easier with practice.
So if you aren't feeling it right away,
That's okay.
Start by visualizing a ball of light in the lower abdomen.
Maybe it has a color,
Orange,
Or yellow,
Or white.
Sit for a minute with the sensation of something stirring deep in your abdomen,
And feel the warmth and the vibration there.
Enjoy this feeling while you continue to breathe.
And again,
If you notice that your thoughts are drifting,
Just simply notice and acknowledge,
Oh there I go thinking again,
And then gently move yourself back to the breath and the energy.
Now imagine that lower abdomen as a place where creation begins,
An idea taking shape,
Or a piece of art coming into view,
Or a flower blooming.
Imagine there's a flower actually springing from your lower abdomen,
A beautiful orchid,
Or a fragrant rose.
Imagine that it's planted in your fertile soil,
And its blooms are big and bold and expectant.
Imagine it's beautiful,
Brilliant colored petals opening slowly with joy and expectation.
It's sensual and glorious and safe.
And as you imagine this positive feeling,
Feel it deeply in your body.
And if you like,
You can give gratitude to something in your life that makes you feel joyful and inspired,
Or give gratitude to flowers.
They are miracles that grow on our planet.
Keep breathing here in this connected place for as long as you like.
You can always pause the recording if you want more time here.
And as we bring this practice to a close,
And you begin to come back to the present,
You can start to wiggle your fingers and toes.
Maybe take a little stretch where you need one and open your eyes.
Thank you so much for elevating with me today.
I hope you carry this feeling with you into your day or your night.
And I will leave you with this flower metta prayer.
May you realize your unlimited creativity.
May you feel inspired and always notice the miracles that are all around you.
