When you're ready,
Close your eyes.
And then place both your feet firmly on the ground.
Check your right foot.
Feel where your toes touch the floor.
The ball of your right foot.
Where the outer side touches the floor.
And then feel where the heel of your right foot makes contact with the floor.
With a gentle press with the whole foot.
And then just relax.
Move your attention to your left foot.
Feel those toes where they touch the floor.
The ball of the foot and the outer side.
And then the heel.
With a gentle press into the floor with your left foot.
And then relax.
We'll start with our normal breathing.
We'll breathe in through the nose and out through the mouth.
While you're breathing normally,
I'll tell you a little bit about the root chakra.
It is located at the base of your spine.
And the color associated with this chakra is a deep red.
It's represented by the earth and the elephant.
Now if you would have a blocked root chakra,
You may experience deep feelings of uncertainty,
Concentration problems and excessive worrying.
If you're not that aware of these symptoms,
They may present physically by a sore lower back or general low energy and cold extremities.
And check in with yourself if you have experienced any of those in recent weeks.
The root chakra is almost the most important because it's the base of all of them.
So it's good to make sure you feel grounded.
You feel balanced.
You feel supported.
We will now do a relaxing breath,
Which is called the 4-7-8 method.
Which means you inhale to the count of four.
Hold for seven seconds.
Exhale for eight seconds.
Now I will ease you into it so you can just follow my count where I will start a little bit quicker and then slowly slow down to seconds.
Take a normal breath in.
Exhale completely.
And then we inhale to three,
Four.
Hold two,
Three,
Four,
Five,
Six,
Seven.
Exhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale two,
Three,
Four.
Hold two,
Three,
Four,
Five,
Six,
Seven.
And exhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale two,
Three,
Four.
Force two,
Three,
Four,
Five,
Six,
Seven.
Exhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale two,
Three,
Four.
Hold two,
Three,
Four,
Five,
Six,
Seven.
And out two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Breathe in two,
Three,
Four.
Hold two,
Three,
Four,
Five,
Six,
Seven.
Exhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale two,
Three,
Four.
Hold two,
Three,
Four,
Five,
Six,
Seven.
Out two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale two,
Three,
Four.
Hold two,
Three,
Four,
Five,
Six,
Seven.
And exhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Last inhale two,
Three,
Four.
Hold two,
Three,
Four,
Five,
Six,
Seven.
And last long exhale three,
Four,
Five,
Six,
Seven,
Eight.
Return to your normal breathing.
Take a moment.
In and out.
You can choose to breathe through the nose now.
Once more make contact with your feet in the ground.
Actively say to yourself you are grounding yourself in this time,
This place.
Continue breathing normally.
And then bring your attention to the base of your spine,
The area just below your tailbone.
And see if you can notice any sensations here.
Warmth,
Pain,
Strength,
Weakness.
Or maybe not so much at all.
Now if you can,
Imagine,
Picture a red glow in this area of your body.
And see it gently pulsating on your inner exhale.
It's dynamic.
It expands on the inhale.
And then it softens on the exhale.
This whole area softens on your exhale.
And with your normal breath,
You keep imagining the expansion of this area on the inhale.
Softening on the exhale.
See if you can enlarge the red glow.
You may be able to see a color or maybe it's more a feeling of warmth,
Relaxation.
Whatever works for you.
Expand further on the inhale.
Relax on the exhale.
And as always,
If you have not so many sensations or your attention drifts,
It's all okay.
That's part of meditation.
We cannot be focused every single moment of the day.
So just let yourself be.
Focus on the red glow if you can.
And if you're drifting,
Just try to bring yourself back without any force.
Expand on the inhale.
Soften on the exhale.
Now if you recognize any of the physical emotional symptoms that I mentioned before,
Like a sore lower back,
Worrying,
Feelings of uncertainty,
Just acknowledge them.
Everything starts with acceptance.
Being honest to yourself that this is how you feel.
And there's nothing wrong with that.
From there,
You may be able to make small changes.
Become a little bit better for yourself,
To yourself.
Now if you like to strengthen the root chakra,
You can say to yourself,
I accept myself exactly as I am.
I acknowledge my strengths,
Weaknesses,
The things I know,
The things I still need to learn.
I'm glad there's things that I still need to learn.
I feel supported by the earth,
The ground,
My feet,
My soul.
Soften and expand.
You can let go of imagining that red glow.
For a moment,
Keep breathing in and out through this area,
The bottom of your spine.
Have a little think about where this meditation took you.
If it was pleasant,
Unpleasant,
Neutral.
If you feel comfortable in your roots and your grounding,
Or if this needs a little bit of work.
Now start breathing just normally,
So no longer focused on this particular area.
Follow the flow in and out.
Now this meditation requires you to sit here for a couple of minutes,
Even after you open your eyes.
So you can remain seated with eyes closed.
If you do want to slowly come back,
You can open your eyes.
But don't get up yet.
Don't rush in to whatever you need to do.
Give yourself that couple of minutes.
Namaste.
