Welcome to this guided chakra meditation by Emily Rose from Emily Rose Yoga.
So this meditation is best done lying down but you can sit if you want to.
So finding yourself a nice comfortable position lying flat on your back.
And spread the legs to about hip distance apart.
If you find tightness in your back you can bend the knees and perhaps place a towel or a cushion underneath the knees.
Make yourself completely comfortable.
Covering yourself with a blanket if you need to.
Making sure that your neck is long,
Your arms just resting by your side.
And start to just notice the back of your body as it rests on the floor.
Letting all the muscles be soft and heavy.
Releasing any tension,
Letting the ground beneath you completely support you.
Let your breath just move in and out in a natural way,
Not trying to force the breath in or push it out.
Just allowing it to move at its natural rhythm.
Let your belly be soft,
Your face soft.
Move your awareness,
Your focus all the way down to the base of your body.
At the base of the spine.
We find the Mooladhara chakra,
The root chakra.
This energy centre relates to our ability to feel secure,
Supported and grounded.
It's our connection with the earth beneath us.
So you can visualise here perhaps the colour red.
So the chakras are wheels,
Spinning vortices.
They are specific centres of the body,
Perhaps where meridians meet.
Where those energy channels or nadis in yoga meet.
And when this area,
The root chakra is out of balance we can feel unstable.
Not really comfortable in our own skin.
You can visualise this whizzing centre,
Red swirling circle at the base of your spine.
And breathe into that whole area.
And you can move the focus just up very slightly along the spine to the sacrum at the back of the body.
And the lower belly at the front of the body.
This space is where our Svaristan chakra is located.
This is the centre for our creativity.
This is the centre where we create life.
But also we create everything in our lives.
So first we need to be grounded and secure through the root.
Before that energy can move up and allow us to grow.
And evolve.
So you might focus here and visualise an orange circle,
A sphere.
Breathing down into that space in your body and filling that space with orange light.
And then moving the awareness up a little further to the solar plexus.
So just around the navel and below the ribs.
Right in the middle of the spine.
This is a Manipura chakra.
This is the centre for our personal power.
This is where we feel our confidence.
So take your awareness there.
You might say that this is the core of our body.
And this is where we move from.
Very much linked to the two chakras below.
This is where we put that creativity into action.
So you might visualise here a yellow light,
A yellow sphere.
Like the sun burning right in the centre of your body.
As you breathe into this space you might feel that inner heat.
As the breath is heated from the inside.
This is the space where we digest our food.
We digest everything that comes into our body.
Emotionally,
Physically,
Mentally.
When we're out of balance here we might lack confidence.
We might lack direction.
On the other hand we may be over confident and reckless.
Breathe into this space.
Breathing balance into the core of your body.
Moving your awareness up further to the heart.
So the heart chakra or anahata is located in the middle of the chest.
This is often an easier centre to find because we do feel love.
Many of our emotions at the chest.
Focusing your awareness on that space.
This feeling centre of our body.
This is our centre for compassion,
Loving kindness,
For joy.
But also sadness.
And other natural emotions that we feel throughout our lives.
We can visualise here a green sphere,
A green wheel spinning.
Breathing into this space to balance our heart chakra.
And then you can move the awareness up the spine a little more to the throat.
This is Vishuddha.
And it's our centre for communication.
So we've moved up from our groundedness,
Our creativity,
Our personal power and our compassion.
And now this is the place where we really verbalise or put all of our words and thoughts out into the world.
We manifest.
When we're out of balance here,
We may find that people just don't listen to us.
Perhaps we overshare.
And you can visualise here a blue or turquoise.
Blue wheel spinning at the throat,
Perhaps a blue light filling the throat.
Moving up now to the space between the eyebrows.
Aishnachakra,
The third eye centre.
This is the energy centre of intuition.
You could say this is where we get our messages from the universe around us.
This is our higher self.
Our ability to follow the path that is put in front of us.
But when we're out of balance here,
We can either be too connected with material things and possessions in our body.
We may be the opposite.
We may live completely up in our head or out in space and not be grounded.
The aim is to find balance.
You can visualise a violet,
Dark blue or purple light.
Space between the eyebrows.
Breathing into that space.
And then moving up now to the top of the head.
The middle of the crown of the head.
This is Sahasrachakra.
Or our crown chakra.
This is the point at which we connect with everything around us.
Our ability to see ourselves as being at one and the same with the whole universe around us.
Made up of the same particles,
Same stardust.
Breathing into this point at the top of the head and visualising a bright white light.
The white wheel at the top of the head tinged with all the colours of the rainbow.
You can now start breathing in and visualising that breath as that white light coming in through the top of the head.
And cleansing your body as it moves down the spine through all of the energy centres.
And then breathing that breath out through the soles of your feet.
So breathing in through the soles of the feet up to the centre of the body.
And then breathing out through the top of the head.
Continuing to breathe in that way.
Connecting with the earth through the soles of the feet.
With the universe around you through the top of the head.
Use that cleansing breath to bring fresh prana,
Fresh energy in to balance your whole body.
Through that central channel,
Sushumna at the spine.
And then breathing in through the soles of the feet.
And then you can start to bring that awareness to the body.
And then you can start to bring that awareness back to the breath just resting at the belly.
Coming back to that centre of your being.
And just taking a moment at the end of this meditation to offer up any benefits or insights out into the world.
Starting to wriggle the fingers and toes,
Bringing a little bit more wakefulness into your body.
Whenever you feel ready,
Slowly making your way back up to sit,
Getting on with your day.
Namaste.
