Welcome,
And thank you for joining me today.
Take a moment and thank yourself for taking the time to be here to nourish your relationship with yourself and with those around you.
This guided meditation is going to integrate scientific knowledge about relationships with knowledge from spiritual philosophies about energy flows within our body.
These tools will benefit any of your relationships,
Be it with yourself,
With your children,
Significant others,
And even friends.
Let's begin by settling into a comfortable position,
Perhaps lying down on a bed or a mat.
Gently allow your eyes to close.
Take a deep belly breath,
And with an open mouth,
Release your breath with an audible exhale.
Continue like this for several breaths.
Decades of longitudinal research on relationships finds that one of the things that's very impactful on relationships is how conflict is handled.
When a couple frequently becomes emotionally flooded during conflict,
That is,
They go into fight or flight mode and become dysregulated,
The relationship struggles.
By being here today,
You are training your mind and body to more easily self-regulate,
So that you can avoid flooding,
And in doing so,
You can sometimes even lessen the likelihood of your partner becoming flooded.
As you continue to breathe deep belly breaths,
In through your nose and out through your mouth,
Bring your attention to the area a couple of finger widths below your navel.
This is your sacral chakra.
The dwelling place of yourself,
And it governs relationships,
Self-worth,
Creativity,
Joy,
Fluidity or adaptability,
And is the origin of emotions.
So balancing this chakra can help us connect with ourselves and with others by making us able to express our emotions in healthier ways,
Set healthy boundaries,
Have renewed self-worth,
And be adaptable.
To begin balancing this chakra,
As you are laying down,
You will gently do a couple of movements.
The sacral chakra encompasses hips,
Reproductive organs,
Sacrum,
And lower back.
Tightness in these areas can develop when the chakra is out of balance,
So let's bring some gentle movement to this hip area by doing some gentle pelvic tilts.
Bend your knees and place your feet flat,
And taking a deep inhalation,
And then as you exhale,
Pull your belly button to your spine,
And bring your sacrum and lower back flat to the ground by slightly tilting up your pelvis.
Release and inhale.
Again as you exhale,
Pull your belly button to your spine,
And bring your sacrum and lower back flat to your mat or bed by slightly tilting up your pelvis.
Release and inhale.
As you exhale,
Pull your belly button to your spine,
Bring your sacrum and lower back flat,
And slightly tilt up your pelvis.
Release and inhale.
Exhale,
Pulling your belly button to your spine,
And bringing your sacrum and lower back flat to your mat or bed,
And slightly tilting up your pelvis.
And release,
And bringing your spine back into a neutral position,
And stillness back into your body.
Slowly and gently allow your knees to part,
And lower them into butterfly pose,
With your heels together,
And your knees apart as close to your mat or bed as possible.
Allow yourself to settle into a comfortable butterfly pose,
Moving your feet away from your bottom until the position feels effortless,
And continue to breathe.
As you lay in butterfly pose,
Visualize an orange flower with six petals,
Each one storing a negative emotion.
As you take a deep inhalation,
Imagine you are plucking away a petal,
And as you exhale,
You release the petal,
And allow it to float away.
Inhale and feel your belly rise as you pluck the anger petal.
As you exhale,
Let the anger float away.
Inhale and feel your belly rise as you pluck the jealousy petal.
Then exhale,
And let jealousy float away.
Inhale and feel your belly rise as you pluck the cruelty petal.
Then exhale,
And let the cruelty float away.
Inhale and feel your belly rise as you pluck the hatred petal.
Then exhale,
And let the hatred float away.
Inhale and feel your belly rise as you pluck the pride petal.
And as you exhale,
Let the pride float away.
Inhale and feel your belly rise as you pluck the desire petal.
And as you exhale,
Let desire float away.
Bring stillness back into your body as you continue to breathe,
And place your right hand a couple of inches below your navel.
Visualize a glowing bright orange orb.
Feel these waves of bright orange taking your stuck negative emotions from your sacral area and washing them free.
As you continue to breathe deeply and send the orange waves throughout your pelvic area,
You may speak or think these affirmations.
I am worthy of giving and receiving love.
I control my thoughts,
Emotions,
And actions.
I am a creative and joyous being.
You gently bring motion back into your toes and fingers,
Slowly bringing awareness back into your body,
Feeling that orange glow emanating from your sacral chakra area,
And blinking your eyes open.
As you move throughout your day,
Remember you can visualize these orange waves removing negative emotions,
Releasing them from your body and mind.
Whenever it feels right for you,
You can come back to this meditation and train your mind to release these energies from your sacral chakra and clear the chakra to allow you to more fully connect with yourself and with those around you.
Thank you for taking the time today to take care of yourself so that you can take care of those around you.
