Meditation one.
Root chakra meditation,
I am here.
Find a comfortable seat and close your eyes.
Notice the air coming in through your nose.
Inhaling and exhaling.
Your full attention is on the breath.
Effortlessly flowing in and out.
Take one deep inhalation and hold for three seconds.
Then open your mouth and fully exhale.
Return to normal breathing only through your nose.
This meditation helps to balance the first chakra or root chakra by providing a sense of connection and safety in body and mind.
Release your stomach muscles,
Allowing the breath to flow down into your belly.
On the exhale,
Pull the lower belly muscles in and exhale fully.
On the inhale,
Imagine the breath flowing all the way down to your feet.
Now,
Envision a deep red color surrounding you.
With each breath,
The red color helps to settle you in your seat,
Concentrating more energy around your hips and your pelvis.
Allow yourself now to feel safe and secure in your seat.
Just be.
We will begin to incorporate the mantra,
I am here,
As you breathe.
On your inhale saying I am and on the exhale saying here.
While focusing on your breath.
Allow the breath to flow down into your legs and out through the bottom of your feet.
Release the muscles of your hips.
Release your sphincter muscle.
Relax your legs.
Let your body weight pull you toward the floor,
Letting your arms and legs fully let go.
If a thought or emotion comes up,
Notice what it is and just be present with that thought or feeling.
Continue with your breath and the mantra,
I am here.
Create a safe space within to think and feel.
Meditation is not about stopping the mind or emotions.
It's about being present to the full experience of your being.
Breathing in,
I am.
Breathing out,
Here.
I am here.
Allow yourself to stay present with the feeling or thought without judgment.
Use this meditation if you're having fear,
Anxiety or dealing with a trigger or repetitive negative thinking.
This meditation helps us come back to the now while balancing the root energy chakra.
Providing a foundation of safety and presence.
I am here.
Begin to bring your awareness to your body,
Feeling the clothes on your skin.
Notice the air and how it feels on your face,
On your hands.
With your ears,
Notice what you hear,
What you smell.
I am here.
Even notice the taste in your mouth,
I am here.
Wiggle your toes and your fingers,
Feel the seat beneath you.
I am here.
Bring your focus back to your breath,
Staying connected to the present moment,
The only moment we have.
Engaging your senses and getting grounded into the physical nature of yourself helps to keep you anchored and feeling safe.
A strong foundation provides roots for emotional exploration,
Mental freedom and spiritual growth.
I am here.
On your next breath,
Bring your focus back to the tip of your nose.
Taking a deep inhale and open your mouth to exhale.
On your next inhale or whenever you feel ready,
You can gently open your eyes.
