This meditation will focus on the root chakra to get us out of our head and back into our body so we can feel grounded,
Safe and secure.
Find a comfortable seat with your legs crossed or in half lotus.
Place the hands on top of the knees with your palms down,
Grounding your energy in.
Now feel your sit bones press into the earth beneath you.
Press your tailbone back,
Letting it be an anchor to lift you up and out of your lower back.
Keeping your chin parallel with the ground,
Feel the spine grow long.
Inhale the belly,
The ribs,
The chest fill up with breath.
Exhale,
Slowly release.
And with an inhale,
Shrug your shoulders up towards your ears,
Scrunching up the face.
And then let out an audible exhale.
Sigh it out,
Feel the jaw release.
Noticing where you can soften in the body with each breath.
Once more,
Inhale,
Shoulders reach up towards the ears,
Scrunch up the face.
Exhale.
Breathing with intention,
Start to slow down the breath,
Letting each inhale and exhale be a slow steady rhythm.
And as you notice your breath,
Notice the mind,
The thoughts that begin to come up,
The chatter,
The judgments.
Am I doing this right?
Am I straight enough?
Just noticing them and seeing what ones you can let go of with an exhale.
Breathing in and out.
Bringing your awareness back to your sit bones,
Begin to feel the ground beneath you,
The sacred space where your body connects with the earth.
And as you inhale,
Imagine drawing the energy from the earth through your tailbone and it grows at the base of your spine into a color red,
The color of the root chakra.
And as you breathe,
This color brightens,
Grows stronger,
Feeling this connection,
Feeling the support that you can release,
You can let go.
Another inhale,
Draw the energy in,
It expands through the spine,
Filling the torso,
The chest,
The neck,
Moving around through the head and out through the crown.
And with an exhale,
Feel the gentle release.
Now take a moment to repeat the following mantra.
You can say this quietly in your head or out loud.
Wherever I am,
I am safe,
I am supported.
As you continue to say these words,
Feel their meaning in your body.
Where do you feel supported and safe?
Where do you need to cultivate more?
With an inhale,
Feel the belly,
The ribs,
The chest expand.
Exhale,
Slowly release.
Once more,
Breath in,
Exhale,
Breath out.
And throughout the rest of your day,
Knowing you can take a moment to breathe,
Check in,
Feel your feet on the ground,
Place your hands on your body,
You are at home.
Bring your hands together at your heart,
Bow the head forward in gratitude for your body and everything it does for you.
Gratitude for your connection to the earth and gratitude for yourself for taking time to get quiet and connect.
Namaste.
