Welcome to this guided Kriya meditation by Follow Your Chakra.
Begin by finding a comfortable space to meditate.
Prepare your body to listen to this meditation by creating a comfortable seat.
Your hips may be open by crossing your legs or sitting in half lotus.
Allow your knees to be lower than your hips by sitting upon a block,
Bolster or blanket.
We will begin with some movement to prepare the body for this meditation.
Remain seated and tuck your chin to your chest.
On your next inhale,
Rotate your left ear toward your left shoulder.
On the exhale,
Return the chin to chest and then rotate the right ear down to the right shoulder.
Continue this movement for a few breaths.
On your next exhale,
Bring your chin to your chest at center and raise your head.
On your next inhale,
Allow your arms to rise up above your head.
As you exhale,
They lower down by your waist.
On the inhale,
Repeat the mantra SA as the arms rise.
On the exhale,
Repeat the mantra HUM as the arms lower.
SA,
Inhale.
HUM,
Exhale.
Repeat this movement,
Breath and mantra for a few more cycles.
Release the arms on the next exhale and allow the palms to rest face up on your knees.
Begin the pranayama technique called Nadi Shodhana,
Alternate nostril breathing.
This technique will bring balance to the breath.
Place your right pointer and middle finger at your third eye,
The space between your eyebrows.
Allow the ring finger and thumb to gently press above the nostrils so you feel a slight constriction of the breath.
First,
Breathe normally without pressing the nostrils.
Notice which nostril feels the most open.
You will begin by breathing in through this nostril.
Gently press and constrict the breath on the opposite nostril as you breathe in.
At the top of your inhale,
Press both nostrils and pause for a moment before releasing the opposite nostril and exhaling through the other side.
Inhale again on the same side and then pause at the top with both nostrils closed.
Exhale slowly through the opposite side.
Continue Nadi Shodhana for a few more breath cycles.
Exhale slowly through the opposite nostril.
Release Nadi Shodhana by allowing your hand to rest back on your knee,
Palm up.
Bring the first finger and thumb to touch on both hands.
Bring awareness to your breath.
As you inhale,
Imagine a light pulling through your spine from your base to your crown.
As you exhale,
The light expands out at your third eye.
Inhale from your base.
Exhale,
It expands.
Introduce the mantra,
Hum,
As you inhale and Sa as you exhale.
Inhale,
The light rises.
Hum,
The light expands.
Repeat this pattern of breath for a few minutes.
Eventually,
You may feel the breath begin to slow and you can shift your focus from the base to the heart and allow the breath to rise from the heart to the third eye.
Eventually,
You will feel you are ready to allow the focus to rest at the third eye.
Once you are ready,
Allow the light to pause and shine behind the space between your eyebrows at the third eye.
Lick your thumb and mark the space between your eyebrows to allow the focus to rest here more easily.
If thoughts begin to come into your mind,
Use the mantra,
Maung,
To bring the awareness back to the present moment.
Continue focusing at the third eye center while you sit in meditation for the next 15 minutes.
Inhale from your base.
Exhale,
It expands.
Inhale,
The light rises.
Hum,
The light expands.
Exhale,
The light expands.
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The light expands.
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The light expands.
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Bring your awareness back into the room.
Bring your palms to touch in front of the heart.
Gently rub them together.
Bring the palms slightly apart and feel the magnetism between them.
You can stretch and pull this energy between the hands.
Feel it expand.
Gather this energy between your palms and then bring it to your forehead,
Resting them over your eyes.
Bring the energy and awareness of your meditation to your third eye and repeat the affirmation,
I am wise.
Drag your hands down your face and massage your jaw and neck.
Cross the palms over the neck and repeat the affirmation,
I speak my truth.
Drag the palms over the heart and repeat the affirmation,
I love unconditionally.
Clasp the hands together in front of the lower ribs.
Repeat the affirmation,
I am confident.
Place the hands over the lower belly and repeat,
I feel my emotions fully.
Make a triangle with the first finger and thumb pointing down over the pelvis and repeat,
I am grounded.
Finally,
Massage over the upper legs,
Knees and lower legs,
Awakening the lower body.
Bring this pressure into the feet and massage into each toe along the sole of the foot.
Lay down on your mat in Shavasana for a few breaths.
Legs separate and feet roll out to the side,
Palms face up while the arms rest on the ground.
Bring your awareness back into the space by allowing a full deep breath to come into the lungs.
Wiggle fingers and toes.
Bring the arms overhead and stretch fingers away from the feet,
Coming into a full body stretch.
Roll onto one side,
Gently pushing yourself up.
Namaste.
