Hi everybody,
Welcome to your week one guided meditation on the base chakra,
So muladhara chakra.
I'll get you to find a comfortable position to sit down in.
You can sit on the couch,
Up in bed,
In the car,
Wherever you're comfortable.
Just sit relaxed,
You don't have to sit up cross-legged upright,
Just sit comfortably.
So that your lower back is supported,
You might like to place a cushion to support your lower back,
But just keep your head and neck free so that it's not resting on anything.
I'll get you to close down the eyes,
Begin to tune into the body.
Maybe taking a couple of deep breaths in through the nose,
Work the breath into the belly,
Chest,
Side ribs,
All the way up into the throat,
Nice full breath,
Hold and then release.
Do another breath like this,
Another full breath,
Inhaling into the belly,
Chest,
Side ribs,
Right up into the throat,
Hold and release and again inhale belly,
Chest,
Ribs,
Up to the throat,
Pause and then exhale.
Begin to just gently,
We'll just bring your breathing back to your normal rhythm.
Begin to feel the breath as it enters and exits the nostrils,
Feeling into all the sensations.
You may feel some coolness on the nostrils as you inhale,
Some warmth as you exhale.
You might even notice where the breath touches the top of the lip and feel the hairs gently moving.
You may even feel where the breath is guided down into the belly,
Into the chest.
Just feel the gentle movement of the body as you inhale and exhale.
And then just begin to imagine the color red,
Beautiful bright red,
The color of red apples,
Fire engines,
Red cars,
You might even be imagining other things that are red,
Strawberries,
Shoes,
Red nails,
Just allowing whatever image comes to mind to be present.
Not trying to attach any meaning to anything,
Just imagining the color red,
Flooding your body,
Filling your cells.
Breathe in the color red.
And as you exhale,
Imagine the color red,
Leaving the pores of your skin and filling your outside body,
Filling your energy body and surrounding you almost like a bubble.
Breathing in red,
Expanding the color red out through your energy body.
And as you're filling every nerve and cell with this color,
Begin to bring into awareness the sieve mantra,
LAM,
L-A-M,
LAM.
And just at your own pace,
However that comes to you,
Begin repeating this mantra,
LAM,
LAM,
LAM.
Imagining the color red,
Repeating the mantra,
Extending the color red throughout your internal and external body.
Breathing in and out through your internal body.
And allowing the mantra and visualizations to subside.
And just bringing awareness back to the natural breath.
And begin to scan the body from head to toe,
Starting at the feet,
Just feeling into all the areas of the body.
Once you have completed a scan,
Maybe you found or sensed an area that felt like it needed a little attention.
Maybe it's feeling a little dense with energy or maybe there is some pain there.
Destroy your breath and bring awareness to this part of the body.
And it will be the first initial thought that you had of an area to go to.
And if you are unsure,
Take another moment to scan the body or even think of an area in the body that has had some pain lately or has been a bit stiff or tense.
And just draw awareness to this area of the body.
Begin breathing into this area.
Visualizing a stream of red energy coming down from above and filling this area.
The stream may change colors and that's fine.
Just allow whatever happens to happen.
You may even like to imagine a golden or white luminescent light shining down into this area.
Breathe into the area,
Allowing this energy to fill it,
This healing energy,
Allowing it to soften,
Loosen,
Disperse,
Sending it love.
And when that feels complete in that area,
You may wish to scan the body for another area that needs some healing energy.
You can go to this area now and spend a few moments here,
Breathing into it,
Imagining,
Visualizing the healing light coming down into this area.
Allowing yourself just the last little moment of time here.
And then imagining a little bit of a stream of healing energy coming down through the crown,
Expanding throughout the whole body.
And as you are imagining this light coming down through the body,
Begin to imagine some roots growing down through the feet and through the base chakra,
Connecting with the earth.
If you're having trouble imagining this,
You might like to just imagine what it feels like to be standing barefoot on the earth or sitting on the earth,
Really just connecting in with that earth energy.
Smelling,
Imagining the smell of the earth,
Damp roots going down into the damp earth,
Down deep,
Really connecting in so that you feel a sense of security and stability,
Connectedness.
Whenever you're feeling ungrounded,
You can always bring your attention to the roots and drop them down into the earth.
And then taking another few moments to come back to your mantra,
Lum,
Lum.
And just continue repeating that silently for a few more moments.
And arh dance,
And now just taking a moment to tune into your intention for this week.
If you haven't come up with one yet,
That's okay.
I will give you one now that you can repeat.
If you do have one,
Please use that because it is more powerful.
So the intention to take with you into your day is I am safe,
Secure and grounded in my being.
I am safe,
Secure and grounded in my being.
I am safe,
Secure and grounded in my being.
So allowing this intention to sink in,
Be felt and accepted.
Bring your awareness back to the breath.
Taking a deep inhalation through the nose.
Exhaling through the mouth.
You can sigh it out if you like here.
And again,
Another deep inhalation through the nose.
Exhale through the mouth.
Making some gentle movement to the fingers and toes.
You might like to bring some movement into their hands and feet,
Maybe circling.
Maybe even having a little stretch.
Just keeping the eyes closed for a moment.
And just allowing yourself to tune into your body.
Feeling how still the mind is.
How quiet the heartbeat is.
And how soft the breath is.
Tuning into the sensations as the air touches the skin.
And when you're feeling ready to invite you to gently blink open the eyes.
