Welcome to Elevate.
I'm Nina Englander.
Thanks for joining me.
Elevate is a process that focuses on the energy centers in the body in order to move into a place of peace and awareness,
No matter what is going on in your life or in the world around you.
Elevate can be used daily as a short and sweet mindfulness exercise,
Or it can be used more intentionally to help you move toward a goal or manifest something in your life that you feel might bring you more happiness and contentment.
Today we're going to focus on the sixth chakra,
Also called the third eye.
It's the energy center located in your head between your eyebrows.
The third eye is related to intuition.
Orienting yourself to the third eye can help you tap into what your inner self may be telling you.
And when the third eye is blocked,
It can be hard to tune into yourself and your inner wisdom.
So let's begin.
Find a comfortable seated position with your back upright.
You can be fully relaxed.
If you're comfortable doing so,
Close your eyes.
As you settle in,
Notice any sounds around you.
Try not to judge,
Just notice.
Pay attention to any other sensations that you're having.
Now begin to tune into your breath with 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 now.
Going at your own pace.
Focusing on the air coming in on the in-breath,
Cool.
And focusing on the air going out on the out-breath,
Warm.
And continuing this easy breath pattern,
Now bring your awareness of the breath to the chest and abdomen.
Feel the air coming in on the in-breath 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 and throughout our day.
When you notice that you're starting to drift or starting to plan or having any kind of distracting thoughts,
And you will,
Acknowledge them and give them a polite little nod and then turn back to the breath.
Feeling the air coming in and filling the lungs.
And feeling the air coming out and relaxing the lungs.
Now we're going to bring awareness to the inside of the body.
Start by focusing attention on the space between your eyebrows.
This is your third eye or your sixth chakra.
While you continue to breathe with your regular pattern,
Imagine a small ball of energy or light forming in the third eye.
Imagine that light circling in a ball,
Spinning and getting larger.
Can you feel the vibration there?
It might feel like a pleasant buzzing or a warmth.
The third eye is a sensitive area for some people,
So if swirling energy in the third eye is making you uncomfortable,
Try instead to imagine light shooting out of your third eye,
Like a hose shoots water.
Or as if you're wearing a headlamp and there's light that's guiding your way ahead.
This is a skill that doesn't necessarily come naturally to everyone,
But does get easier with practice.
So if you aren't feeling it right away,
That's okay.
You can sit for a minute with the sensation of something stirring in between the eyebrows.
If it's difficult to feel the warmth or the vibration there,
You can imagine a color.
The color that represents the third eye is indigo.
So try picturing a deep purple-blue light in between the eyebrows.
Continue to breathe.
Again,
If you notice that you're drifting or you're starting to have thoughts that are distracting you,
Just simply notice that and you can acknowledge,
Oh,
There are some thoughts.
And then gently move back to the breath and your third eye.
It often helps to use images from nature as an anchor for this practice.
Imagine an old growth forest that is constantly regenerating itself.
Where trees die,
Fall down,
And then they become the home for millions of species of plant and animal life.
This is nature's effortless wisdom,
Recycling at its essence.
This is the wisdom of planet Earth.
As you continue to breathe and you connect to this place of wisdom and feel it in your body,
Begin to give gratitude for your wisdom,
Your intuition.
Or give gratitude to the wisdom of nature,
The old growth forests,
The ecosystems,
The plants and animals coexisting on this beautiful planet.
Keep breathing here in this positive place for as long as you like.
You can always pause the recording if you want more time.
As we bring this practice to a close and you begin to come back to the present,
Start to wiggle your fingers,
Toes,
Maybe take a little stretch.
And when you're ready,
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 an Earth Metta prayer.
May you easily find wisdom and intuition in your daily life.
May you be in touch with your many gifts.
May you honor the Earth and its limitless wisdom.
