Find yourself a comfortable place to sit or lie down.
Do whatever feels best for you right now.
And you can have your hands on your lap,
On your belly or just lying next to you.
And then you can gently close your eyes.
And just start to notice that you are breathing.
Notice how the air is flowing in and out of your body.
In and out.
And then as you breathe in and out of your nose,
You can send the breath in to the center of your head.
And fill up your whole head with air and let it expand in all directions.
To the front,
The back,
The top and the sides of your head.
And you can even let the air expand outside of your physical boundaries.
And then we move down to our throat and we fill up the whole throat with air.
The front,
The back and the sides and let air expand even outside the throat's physical boundaries.
And then we move down to the chest area and the shoulders.
And we fill up both shoulders with air and also the whole chest to the front sides.
Let the air expand even outside your body's physical boundaries.
And now we move down to our bellies and we fill up the whole belly with air.
We fill up to our lower back,
To our front,
The sides and we expand the air in all directions,
Even outside our physical boundaries.
And we expand the air in all directions,
Even outside our physical boundaries.
And then we go down into the pelvic area and we fill up this whole area with air.
To the front,
The back and the sides.
We let the air expand even outside of our physical boundaries.
And now you can move your breathing focus to the bottom of your spine.
This is where you have your root chakra.
And just breathe in here and fill the root chakra up with air and energy.
And now we're going to introduce a mantra for the root chakra to help it energize and balance.
And the mantra that we're going to use is called LAM,
L-A-M,
LAM.
You can say it silently,
Out loud or even sing.
I will sing it out a few times and then go silent so you can explore which way works best for you today.
And now you can move your breathing focus up to the center of your throat.
And this is where you have your throat chakra.
And just breathe in to your throat chakra and let it fill up with air and energy.
And now we're going to use a mantra for the throat chakra to help it energize.
And the mantra that we're going to use is called HAM,
H-A-M,
HAM.
And again you can say it silently,
Out loud or even sing.
I will sing it out a few times and then go silent so you can explore what works best for you.
Today.
And now we are going to connect these two chakras together using the mantras.
And we will do this by starting at the root chakra and as you move your focus up to the throat you will say LAM,
L-A-M,
LAM.
And as you move your focus from the throat chakra back down to the root chakra you will say HAM,
H-A-M,
HAM.
And again you can say it silently,
Out loud or sing.
I'll sing it out a few times and then leave you to it.
L-A-M,
H-A-M,
L-A-M,
H-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M,
L-A-M Breathe in and out of your head and now this meditation is coming towards its end so you can start to wiggle your fingers and toes,
Maybe stretch your body a little bit and then gently open your eyes again.
