Hi,
My name is Lillian and I will be leading you through a brief body scan through your chakras.
Chakra means wheel and refers to seven different energy centers or bundles of nerves that are located along your spine.
This meditation is meant to facilitate your connection to your body and feeling of center.
This practice is beneficial in focusing your mind,
Calming your nervous system,
And getting more in touch with how your body feels from the inside.
So find a comfortable seat and allow your spine to be elongated.
You can support your spine in any way by sitting on top of a cushion,
A chair,
Or find some kind of back support.
Let your muscles relax enough so a sense of natural space can arrive in your spine.
Let your gaze be soft and on a single point in front of you,
Or you can bring your eyes to close.
Bring your awareness down to your seat.
Feel your pelvis relax into the ground.
Feel a sense of weight.
Notice the ground underneath you rising up to meet you here.
Sense the shape and feeling of your legs.
If you want to,
You can bring your hands to your legs or to your feet to wake up sensation here.
Relax and widen through your hips to receive support from the ground.
Widen through your hips to receive support from the ground.
And bring to your imagination the color red.
Now bring your awareness to your lower back and your womb center.
Imagine traveling down into the cradle of your pelvis and your hips.
Feel into any sensation or subtle movement here.
And if you'd like,
You can bring a little bit of movement or a sway and you can also bring your hands to the lower part of your belly.
Bring to your imagination the color orange.
Let your awareness rise to your core right above your navel and snuggled underneath your ribs.
Imagine traveling down to where your diaphragm rests on your stomach.
Feel into any sensation or subtle movement here.
And sense the movement of your breath.
Bring to your imagination the color yellow.
Let your awareness rise to the center of your chest.
Feel the whole cavity inside of your sternum and your shoulders.
Sense any subtle movement or sensation of opening through your chest,
Forward and back,
Side to side,
And down your arms.
Bring to your imagination the color green.
And now bring your awareness to your throat.
Sense the inside of your throat and soften your neck.
Relax your jaw and your tongue.
Notice any subtle movement or sensation that awakens for you as you bring your awareness to inside of your throat.
Bring to your imagination the color blue.
Let your awareness come to the center of your forehead between your eyebrows.
You can even let your eyes inside of your head cross slightly to bring your internal focus to center.
Relax the muscles of your face.
Notice any subtle movement or sensation here.
And if you'd like,
You can bring one or two fingers to gently touch your third eye center.
Bring to your imagination the color purple.
Bring awareness to the crown of your head.
Imagine the center of your skull slowly begin to bloom open like a flower.
Feel a sense of rising or lifting up,
Connecting to the sky.
Notice any subtle movement or sensation.
Bring your imagination to the color violet or white.
And let's end here by bringing your hands gently to the top of your head and slowly brushing your skin down from crown to face,
Throat,
Chest,
Belly,
Hips,
And legs.
You can take this a few more times.
This time,
Add your breath.
So as you take a breath in,
Your hands come to the crown of your head.
And as you exhale,
Slowly bring them down your body.
Take a moment here to rest before you come back into your space.
