So,
Just coming into a space where you transition from whatever you were doing to what you're doing now.
Sitting up tall,
Spine long,
Legs crossed.
Perhaps the knees are slightly lower than the hips to promote grounding and setting yourself up for breath work and meditation.
Just calling in the forces of stability,
Groundedness,
And centeredness.
Just doing a gentle body scan to begin.
Relaxing the forehead,
The brow.
Unclench the jaw.
Soften the shoulders,
Chest,
Belly,
Knees.
Checking in with the ankles and wrists,
Feet and hands,
Just to be so soft.
Letting go of all unnecessary tension with ease.
We begin our breath work.
Inhale through your nose.
Slowly expands for a count of eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Hold at the top.
Energy contained below the collarbone for four counts.
Two,
One.
Inhale out the nose for eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Hold at the first chakra,
The pelvic bowl for that same four count.
Two,
One.
Good.
Inhale for eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Hold at the top.
Four,
Three,
Two,
One.
Exhale for eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Pause for four,
Three,
Two,
One.
Good.
Inhale for eight.
Expand your belly out to the side.
Six.
Slow it down.
Four,
Three,
Two,
One.
Hold.
Energy contained below the collarbone out of the mind.
Four counts.
And exhale for eight,
Seven,
Six.
Navel draws towards the spine.
Four,
Three,
Two,
One.
Pause at the base.
Option to engage Mula Bandha for four,
Three,
Two,
One.
Release Mula Bandha and inhale for eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Standing at the top,
You hold for four,
Three,
Two,
One.
Good.
Exhale for eight.
Let the belly draw towards the navel,
Towards the spine.
Six,
Five,
Four,
Three,
Two.
Hold for four.
Root Chakra or Mula Bandha engage to promote further grounding for those four counts.
Releasing and inhaling again.
This time,
Count yourself through either rounds of tens and fives or eights and fours.
Taking two to three more rounds on your own.
Remembering this breath is activating that parasympathetic nervous system.
The shorter retentions to promote grounding and stability.
Good.
Stay with it for one more round.
Just counting yourself through,
Letting the process be easeful and beautiful as you stabilize the mind and the body,
Downloading it into one.
After that round,
You can just go ahead and take some natural breaths,
Returning to its rhythmic pace,
In and out the nose,
Letting the belly rise and fall.
Coming back to baseline after breath work.
And from here,
Just noticing how activated the parasympathetic nervous system is and how that calms you from the inside out.
Now beginning to activate the mind for visualization.
Begin to see a gold light from the universe dripping from the crown of your head all the way down the spine,
Traveling and landing at the base root chakra.
Your center of stability and groundedness.
And now begin to see yourself sitting in the center of a four-petaled lotus.
Each petal extends about three to four feet out in front of you.
The lotus is that symbol of peace and grace within.
On your next inhale,
Begin to draw that universal wisdom of gold light from the crown of your head all the way arcing out into the front petal.
Good.
Now hold your breath in at the top and watch the petal fill with gold light,
Gold light,
Gold light fill up.
And then exhale,
Draw that gold light into your base root chakra and hold at the bottom pausing with Mula Banda.
Engage.
Good.
See it again.
Universal wisdom and light pour from the crown of the head and arc out to the petal on the right of you.
Holding the breath in at the top and watching that gold light fill the petal.
Pausing with gold light.
Exhale,
Draw that light into the base root chakra promoting further stabilization.
Holding Mula Banda.
Really feel the activation.
Good relief.
And then inhale,
Gold light comes all the way down the crown of the head and then arcs out behind you reaching every inch of the petal,
Holding the breath and filling with gold light,
Gold light.
See it clear as day.
Exhale,
Draw that gold light energy in towards the root chakra.
Exhale,
Draw that light energy into the base root chakra.
Release,
Inhale,
Gold light drips,
Down loading into the mind,
Arcing out to the left,
Filling that petal on an inhale retention.
See it.
You are unshakable.
Exhale,
Draw that gold light into the base root chakra.
Nothing can stop you.
Feeling that sense of groundedness and stability.
Release.
And in your own time,
Repeat this visualization once on your own.
All the way around.
Seeing the gold light reach all four petals again and then draw in to the root at the perineum,
Our center of safety,
Security and stability.
And just use this visualization as an anchor force for you to be grounded yet expanded at the same time.
The spine is long receiving downloads of universal wisdom and yet not letting you spiral,
Drawing them into your root so that you may stabilize and ground with such wisdom.
Remember to breathe with ease and visualize with great intention.
After that final round,
Just let go of this visualization,
Letting the mind just be soft and repeat your sankalpa in your head or out loud.
Continuing to say the words and download them as your truth.
Once you are done repeating your sankalpa,
Go ahead and drop into the visualization of your manifestations to come.
Embodying and downloading the energy and feeling of gratitude.
Gratitude for this future vision so that your mind and your body can see that as actualization.
It's already happening.
Bringing your future to you with the emotion of appreciation and love for it already happening.
Let this be intuitive yet specific.
Trust the visualizations that come to you and know that you can get as detailed with this as you like as long as you feel sense and see it as already done,
Completed with the feeling of gratitude.
Drawing your future to you today.
Because above,
So below comes within.
Uniting mind and body as one.
Breaking past all barriers.
Transitioning easefully into your next chapter.
Seeing beyond illusion.
Trusting your intuition and knowing that anything is possible.
You can exit this portion of the meditation at any time you like.
