This meditation combines the research of the psychologist Abraham Maslow with the ancient practice of visualizing chakra centers.
We will begin by slowing down the breath and then repeating a series of affirmations.
After each affirmation,
Allow whatever images to come to mind and then return once again to the affirmation.
If uncomfortable with the thinking of chakras,
Consider instead imagining a bright light that fills your body with each breath.
You pick the color.
Let's begin.
Begin in a comfortable seated position,
Either on a chair or seated on a meditation pillow,
With your arms gently resting on your knees,
Palms resting up to feel lifted,
Palms down to feel grounding.
Find a space that is free from distractions,
Whether that's a bench in the park or a corner in your home office.
Softly close your eyes,
Or if you prefer them open,
Gaze gently down the tip of your nose to focus on a pebble or a spot on the wall that will not move.
Begin your meditation by slowing down your breath to a smooth four count,
Counting at an inhale up to four,
Then exhaling back down to one.
Inhale one,
Two,
Three,
Four.
Exhale four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four.
Exhale four,
Three,
Two,
One.
Continue to breathe steady while saying aloud or to yourself the following affirmations.
I live with abundant access to food,
Shelter,
And water.
Imagine a bright red light at the center of the pelvis near the colon,
Growing brighter with each breath.
I live with abundant access to food,
Shelter,
And water.
All the relationships I need to thrive in my life are with me now or well on their way.
Imagine an orange light around the navel,
Growing brighter with each breath.
All the relationships I need to thrive in my life are with me now or well on their way.
I am growing stronger and healthier every day.
Imagine a yellow light glowing at the solar plexus,
Growing brighter with each breath.
I am growing stronger and healthier every day.
I am full of love for myself and others and forgive those who have harmed me in the past.
Imagine a glowing green light at the heart,
Growing brighter with each breath.
I speak honestly with confidence and am open to receiving help from others.
Imagine a bright blue light at the throat,
Growing brighter with each breath.
I am writing the life story I am honored to read.
Imagine a bright indigo light near the eyes,
Growing brighter with each breath.
I follow my inspiration and breathe away fear.
Imagine a bright violet light above the crown of the head,
Growing brighter with each breath.
I follow my inspiration and breathe away fear.
As you continue to breathe steady,
Think of three things you are grateful for.
Think of these things now.
These could be a friend,
A family member,
Or your favorite food in the fridge.
Gently open your eyes or loosen your gaze and take a couple of breaths here before moving on to the next part of your day.
Send a note of thanks to yourself for taking this time to practice meditation.
