Welcome to this chakra meditation.
First find a comfortable seat,
Maybe sitting cross-legged or if you are seated in a chair,
Round your feet down to the earth.
Gently close down your eyes,
Placing your hands on your knees or in your lap.
When you've found you are as comfortable as you can be,
Softly bring your awareness to the weight of your body.
Feel the mass of your body as it exists in this space.
Then notice all points of contact with the surface beneath you and also notice the points of contact of your hands on your knees.
Feel their weight down on your knees and feel your knees supporting them from underneath.
And maybe if your legs are in contact with each other,
Feel into that surface of contact.
Now feel how all of these surfaces are supporting you.
Feel the earth beneath you,
Your legs supporting your hands.
Bring your attention to your head,
Feel your entire head,
The skull,
Your eyebrows behind your eyes,
Feel your temples,
Your ears,
Your jaw and your mouth.
Now let your attention move down through your neck and your throat.
Feel your shoulders and your upper arms,
Your elbows,
Down into your wrists,
Your palms,
Your thumb,
Index finger,
Middle finger,
Ring finger and your little finger.
Now bring your attention back up to your chest and feel your chest,
Front and back.
Move down your upper body,
Feeling into your belly and your lower back.
Allow your attention to fill your hips and your groin and move it down through your thighs,
Into your knees and out through your ankles and your feet.
Feel the soles of your feet and each of your toes.
Now softly place your attention on your breath.
Allow your inhales to travel along your spine,
Creating length,
Letting you sit up nice and tall.
Allow your exhales to relax into this moment of stillness.
Just notice each inhale,
Each exhale.
Place your awareness on your breath as it travels in your body.
Feel the rise and the fall of your chest with every breath.
Now move your attention to the base of your spine,
To your root chakra,
Muladhara.
This is your center for feeling safe and secure,
For being grounded and steadily rooted down to the earth.
Feel into the space in your body.
Feel into these qualities of being safe,
Of being grounded.
Now visualize the space vibrating with a warm color red.
Now let your attention slide up through the base of your spine to just below your navel,
To your sacral chakra,
Swarit-stana.
This is your center for sensuality,
Sexuality and creativity.
From here your inspiration sparks.
This is where you find the energy to nurture your relationships and to find pleasure.
Feel into these qualities as you visualize the space filled with the color orange.
Your attention leaves your sacral chakra and slides up towards your solar plexus chakra,
Manipura.
This is the center for confidence and personal power.
Lean into these qualities,
Feel your self-confidence,
Feel into trusting yourself and let these feelings be accompanied by the color yellow.
Now move up to the center of your chest and let the color bright green fill your awareness.
This is your heart chakra,
Anahata,
And with your attention filling up this space,
Feel into a sense of eternal and unconditional love for everything and everyone in this universe.
Notice this feeling of love as it grows and expands in your heart space.
As your awareness leaves your heart space,
Let it slide up to your throat,
To your vishuddha chakra,
The throat chakra.
This is the center for communication,
Not just towards others but also towards yourself.
Lean into the feeling of speaking your truth,
To honesty towards yourself and to others,
To knowing to both listen and speak as means of communication as you let the color blue fill your awareness.
Move up to the area between your eyes,
Your third eye chakra,
Asana.
Feel this space vibrating,
Feel into the color of indigo and use this vibration and this space to connect to your intuition,
To the wisdom deep inside of you.
Allow yourself to open the door to trusting your inner knowing and let it guide you on your journey in life.
Finally move your attention to the top of your head,
Almost above your head.
Let the bright white light shine above you,
Connecting you to your higher self,
A path to universal wisdom and to the knowledge that everything is one.
Lean into a feeling of wholeness,
Of balance,
Of being divine,
Let yourself feel complete.
Now feel your way through all of these seven centers of energy,
All of them being you,
Their balance and harmony needed for life in balance and harmony.
Then place your attention once again to your breath,
Using it as a path to guide you back to here and now.
Notice the sounds around you,
Feel yourself in the space you are in.
Be aware of your points of contact with the surface beneath you,
Aware of your weight of gravity pulling you down.
Here gently start to sway from side to side in your seated position.
Invite some small gentle movements with your fingers waking your body up.
Now taking one more deep inhale of gratitude and let the exhale side out,
Letting go of anything that doesn't serve you anymore.
And when you are ready,
Softly open your eyes and sit for just another second with the feeling of being balanced,
Of being complete.
