This is a full body scan meditation using the chakras to help us release anxiety,
Fear and stress about the future,
And more importantly,
Things that are out of our control.
For when we tune on into the present moment,
Using these energy centers as principles of staying grounded,
Clear,
Present,
We begin to move from a space of clarity,
Insight and peace that we deserve in every moment of our lives.
So let's go ahead and take a comfortable seated position or come to lie on down wherever you are.
Just take a moment to tune on into the breath,
Breathing in and sighing out,
Noticing the quality of your breath,
Noticing how you feel and see if you can breathe into feelings that do not serve you,
And exhale,
Release them,
Let them go,
Let them melt down to the floor,
To the earth,
And just allow yourself to rest,
Connecting to your breath as you inhale and as you exhale.
Staying one with your breath as we move into the first chakra,
The muladhara chakra,
Our root chakra.
Begin to notice your feet,
Your toes,
Your ankles,
And start to send the breath down to your feet.
Wiggle your toes,
Roll the ankles,
Flex and point the feet,
Bring your awareness there,
And release any tension within the toes,
Within the ankles,
Just allow yourself to let go of any tension within the feet.
Breathing into the feet,
And exhale,
Releasing,
Breathing in,
Tensing up the feet,
Tightening the feet,
Maybe even pointing the toes,
And exhale,
Releasing tension within the feet,
Repeating this affirmation,
I am grounded.
I am grounded.
Beginning to send that energy of relaxation up the shins,
To the knees,
The calf muscles,
Up to the quadriceps,
The tops of the legs,
The inner thighs,
Glute muscles,
And hips,
As we move on into the second chakra,
The second energy point,
The sakal chakra,
Svadhishthana chakra.
Breathe on into your hips and your lower back,
And notice any tension that may be stored there,
Breathing in,
And exhale,
Releasing,
Sending that tension down to the floor,
To the earth,
Breathing in,
And exhale,
Releasing that tension,
Letting go,
Inhaling,
Maybe even shifting the hips from side to side,
Or engaging the inner thighs towards each other,
Maybe the glute muscles,
Inhale,
Breathing in,
Tensing up,
Exhale,
Releasing glute muscles,
The inner thighs,
That tension,
Feeling a softness,
Letting go,
Repeating the affirmation,
I am safe,
I am protected,
I am here.
I am safe,
I am protected,
And I am here.
Breathing from hips to the toes,
Connect and release as you breathe in and breathe out.
Feeling that energy of relaxation move up to your belly button,
The maripura chakra,
Solar plexus,
And feel the belly rise and fall like an ocean wave,
Feel the strength of your diaphragm as you inhale,
Filling up the belly with space and breath,
Exhale,
Sighing out,
Feeling the belly release and let go of any tension that does not serve it.
Inhale,
Breathe into the belly,
Puff it up like a big Buddha belly,
Hold for four,
Three,
Two,
One,
Exhale,
Sigh out,
Release,
Let go of tension,
And just feel a softness.
And repeat this affirmation,
I am stronger than I know,
I am stronger than I know.
Feeling that strength in the belly as we move up to the chest,
The heart space,
The arms,
The hands,
Take a moment to bring awareness to your chest,
Arms,
Hands,
Wiggle the fingers,
Maybe wiggle the shoulders or tense them up and release them,
Bring the awareness there.
Take a nice big deep inhale,
Make fists with the hands,
Engage the biceps,
The arms,
The shoulder blades,
Maybe you can lift the arms slightly off the legs of the floor if you're lying down,
Exhale,
Release,
Let them go.
Giving the affirmation to yourself,
Love guides me,
Love guides me.
Feeling your heartbeat,
Honoring the anahata chakra,
Feeling love surround you as you breathe in and breathe out.
Moving up to the neck,
The jaw,
The mouth,
Even the nose,
Bring your awareness there and just doing your best to breathe,
Feeling grounded,
Safe and protected,
Inhaling and exhaling,
Honoring the vishuddha chakra within the throat,
Honoring your voice,
Maybe wiggling the mouth from side to side or pursing the lips,
Maybe noticing any tension in the jaw,
The ears,
The nose,
The neck,
Maybe sewing the head and nose from side to side or tracing circles with the nose to release any tension in the neck,
Breathing in,
Sighing out.
Noticing any tension,
Any resistance.
Repeating the affirmation as you relax the neck,
The jaw,
The tongue,
I honor my self expression and truth,
I honor my self expression and truth.
Breathing in and sighing out,
Releasing any tension,
Feeling the shoulders relax,
The jaw soften,
Moving to that space between the brows,
The eyes,
The back of the head and ears,
Moving into asana chakra,
Third eye,
Breathing in,
Sighing out,
Releasing the tension in the forehead which may consistently or not so consistently get headaches,
Release the space between the brows,
Soften the eyes,
Feel the cheekbones become heavy,
Allow yourself to feel deep relaxation from the eyes all the way down to the toes.
And sighing out,
Let it go,
Softening the eyes.
Repeating the affirmation.
Every situation brings opportunity for growth and perseverance.
Every situation brings opportunity for growth and perseverance.
Trying to release any fears of future outcomes.
Releasing the what ifs knowing that every situation brings opportunity for growth and perseverance.
Bringing awareness to the crown of your head,
Where your hair grows from,
Release the head,
Soften the ears,
Feel the whole head simply relax,
Begin to allow the thoughts to rest,
Bring your awareness to the breath,
Letting mind and breath and body become one,
Feeling yourself here and present in a state of letting go,
Of release.
Moving into the Sahasrara chakra,
The crown chakra,
Feeling that connection from crown of the head to the toes.
Repeating the affirmation.
My thoughts and fears do not define me.
My thoughts and fears do not define me.
And they do not define you.
The future and any circumstances that present themselves now does not define you.
Be led through love.
You are stronger than you know.
Feel free to stay here for as long as you wish.
Continuing to work from this space of peace.
Setting the intention for yourself to do your best to work and live life from this space of peace.
Good luck and namaste.
