Let's begin by coming to a comfortable seat,
Either on the ground with the hips elevated on a block or folded blanket,
Or if that's not comfortable,
You can sit on a chair with the feet flat on the ground.
Make sure you are sitting up nice and tall with the crown of the head reaching towards the sky and the navel drawing gently in.
Allow your hands to rest in your lap or on your legs,
And close down the eyes.
Thoughts will come and go throughout this meditation,
And that's ok,
We can never turn them off completely,
But what we can do is shift our focus.
Here's a little analogy about dealing with a busy mind.
Imagine as though you are sitting with me in a noisy cafe.
The people around us are having loud conversations and they represent your thoughts.
You could quite easily tune into what they are saying,
But instead you work hard to concentrate on the sound of my voice.
With that in mind,
Let us begin.
Become aware of your breath,
Just noticing the inhale and the exhale.
Take the inhale down into the tummy and feel your rib cage expand out to the sides.
As you exhale,
Begin to relax.
Allow all the skin on the face to soften and melt.
Relax the bridge of the nose.
Let the eyes sink more deeply into their sockets.
Open the jaw creating space between the back rows of teeth,
And allow the eyebrows to separate and lower.
Relax the skull and inner ear.
Release tension in the neck and allow the shoulders to drop away from the ears.
A wave of relaxation continues down the arms and into the hands.
Feel the breath coming in and out of the nose if possible,
And allow your thoughts to carry on in the background,
While giving my voice and the sensations in your body your full attention.
Bring your awareness now to the root chakra,
Located at the base of the spine.
The root chakra represents us feeling safe and grounded.
The root chakra is in balance when our base needs are being met,
Like having food to eat,
Shelter and enough money.
To balance this chakra we visualise a red ball of energy spinning in the tailbone area.
Repeat silently after me,
I feel strong and confident and can take care of myself.
Taking your awareness now to the sacral chakra,
Located about 2 inches below the navel.
The sacral chakra is home to creativity and sexuality,
And feeling worthy of an abundant life.
Take a few moments to imagine an orange ball of energy spinning here.
Repeat silently after me,
I feel creative and receptive to change.
Moving up to the solar plexus chakra,
In the upper abdomen in the stomach area,
The solar plexus is home to your personal power.
When it's in balance we are fearless and take more risks.
Imagine a yellow ball of energy spinning here.
Repeat silently after me,
I feel confident and in control of my life.
Taking your awareness to the heart chakra,
In the centre of the chest,
The heart chakra deals with all matters of the heart,
Like love,
Joy and forgiveness.
If your heart chakra is out of balance,
You might feel possessive and codependent,
Or fearful of rejection.
Imagine a green ball of energy spinning here.
Repeat silently after me,
I give and receive unconditional love.
Becoming aware of your throat chakra now.
The throat chakra represents being able to communicate openly and honestly,
And also being able to listen to others without casting judgement.
Imagine a blue ball of energy spinning in your throat to clear any blockages here.
Repeat silently after me,
I speak my higher truth.
Moving up to the third eye chakra now.
The third eye chakra,
Located just north of the eyebrow centre,
Represents our intuition and gives you the ability to make life's many tough choices with confidence and ease.
As we learn to listen and really tune into this inner voice,
Our path becomes clear and life flows more easily.
Imagine an indigo light spinning here now.
Repeat silently after me,
I receive the wisdom from my intuition.
Taking your awareness to the crown chakra at the very top of the head.
The crown chakra is our spiritual connection,
An understanding that you are more than your body or mind,
And that in fact you are a divine being having a human experience.
Imagine a violet or white light spinning,
Hovering just above the crown now.
Repeat silently after me,
Happiness is within me always.
Now taking your awareness to your breath,
Feel your root chakra earthing you down and the crown chakra pulling you upwards.
Take your breath from your root chakra and allow it to travel all the way up through the chakras,
Finishing up at the crown.
As you exhale,
The breath returns back the way it came,
Down through the chakras and finishing at the root.
Begin this practice starting at the root,
Sacral,
Solar plexus,
Heart,
Throat,
Third eye,
Crown and exhale,
Take the breath back down to the root and begin again in your own breath rhythm.
Notice any sensations.
If you find your awareness stops on one chakra in particular,
You may have a blockage here.
If so,
Spend some time opening that space with the spinning ball of light visualisation.
Deep breaths moving up and down.
Bringing your awareness back to your physical body now and feel yourself sitting here.
Notice the sounds around you and take a moment to notice how you're feeling.
When you're ready,
Open your eyes.
Have a wonderful day.
Namaste.
