We're doing a sacral chakra meditation.
And this is your chakra of creativity and intimacy.
In preparation,
Take up an actively seated position with a straight back.
And when you're ready,
Gently close your eyes.
Or stare at the point in front of you.
And while I'll do my introduction,
Make sure you're breathing normally.
There's nothing to change.
For the moment you can just listen.
And as I said,
Today we will focus on our sacral chakra.
Which is located just below our belly button.
It is the second chakra.
And the color is a bright orange.
But the element associated with this chakra is water.
So for some people it is easier to imagine a light blue or white color.
And just notice what's working for you later in the meditation.
The animal associated with the chakra is a crocodile.
It goes deep.
It stays under for extended periods of time.
But it always resurfaces.
This chakra governs your emotions,
Creativity and intimacy.
In summary,
It's the connection to yourself and others.
Those close to you.
If the chakra is blocked,
You may experience feelings of fear.
Especially of death.
Manic depression.
Emotional instability.
Or feelings of being overwhelmed.
Or loss of imagination or creativity.
Things you could potentially notice.
Or sexual dysfunction.
Reproductive challenges.
Or even addiction.
Now we'll start with a breathing exercise.
And just listen to my explanation first before starting.
I'm going to ask you to take deep abdominal breaths.
If you like you can place your left hand on your lower belly.
But this is not necessary.
Now we're going to take ten deep breaths in our own tempo.
And especially in the beginning.
You have to really consciously extend the breaths.
Almost to the point of it being slightly uncomfortable.
So you're forcing yourself to take as deep a breath as you can.
So a normal breath in.
And then fully out through the mouth.
As you take your first inhale.
Expanding the belly.
And keep going.
Hold for a moment.
And then fully out.
And when you're completely exhaled.
Give it a little bit more.
Continue in your own tempo.
And the importance of this exercise is to breathe into the lower belly.
Where the first two chakras are located.
And when the deep breathing becomes more comfortable.
Start imagining your breath is a wave.
Make it affluent,
Rise and fall.
Continuous.
And make sure you complete ten full breaths.
And when you have.
Return to your normal breathing.
In and out through the nose.
Take your time.
Take a moment to feel the effect.
Those very extended breaths.
You may remove your hand.
But keep all your attention in the belly area.
Especially just below the belly button.
And explore this area.
Notice any sensations.
Feelings of warmth.
Now when you're ready.
Picture a vibrant orange ball of light.
In this part of your body.
You may want to visualize or maybe you can feel it.
Make sure there's a strong attention on this ball of light.
And on the inhale you start expanding it.
And when you're exhaling.
You soften the area.
And on every inhale.
When you're expanding.
Try to make the orange light ball bigger and bigger.
Let it cover the front and the back of your lower body.
And every exhale you relax.
You let go of any tension in this area.
Check your lower back.
A place where many of us store our tensions.
And using that orange ball of light and your own attention.
On the exhale let go of this tension.
The pelvic area.
Explore.
Let everything relax.
Sink into the floor.
Almost a sensation of melting.
As you expand on the inhale.
And relax,
Soften on the exhale.
The lower belly.
The rise and fall.
And then the area as a whole.
Front and back together.
And if you've lost your orange ball.
You can always reimagine it.
And if it's difficult just focus on this area of your body.
On the sensations.
And maybe it starts to feel more relaxed and warmer.
And for a moment.
Just let go of the vibrant orange ball of light.
And for a moment.
Consider how creative you have been in recent days.
If you felt inspired.
Or not so much.
There's no need to think about it extensively.
And do the same for your emotions.
If you've been able to notice and express your emotions.
Or have you been a little bit out of touch?
And finally.
Consider how easy it has been to be intimate.
With others.
And this expands beyond sexuality.
It is also related to those emotions.
Being vulnerable.
Sharing our deep thoughts and feelings.
Feeling safe.
Knowing we can trust.
The person that we've confided in.
This is intimacy.
And it expands to being intimate with ourselves as well.
Where we know what we feel.
And then in your mind.
Repeat the following sentences to yourself.
I honor my needs.
I let myself be nourished.
I develop.
I honor my needs.
I let myself be nourished.
I develop.
And see if you for yourself have something to add.
You want to say to yourself.
And make sure that you make it an active sentence.
It's not I would like to develop.
It is I develop.
Focus on your normal breath.
Become aware of your whole body.
Notice again any sensations.
Anywhere in the body.
When you're ready.
Open your eyes.
Or remain seated with your eyes closed.
And even if you've opened your eyes.
Give yourself a couple of minutes.
Before returning to what you need to do.
I leave you here with Namaste.
