And I want you to get comfortable,
Relax,
Lie down or sit up.
And I want you to start to breathe in like we did with the previous exercises.
As this is expanding the stomach,
As we breathe in.
And when we breathe out,
Bringing the stomach in towards the spine.
Exhaling through the mouth.
That's good.
I want you to keep breathing in and out.
Finding your own rhythm.
That's good.
First I want you to tense up your feet,
Your calves and your knees,
The back of the knees.
Tense them up with the inhalation.
And as you exhale,
Blowing,
You relax all your legs.
And again,
Tensing up your thighs,
Your pelvis,
Your lower abdomen.
Tense,
Tense,
Tense.
And release with the exhalation again.
Now we come to the upper abdomen,
The waist and the chest.
Tensing the whole torso.
And then release,
Going deeper and deeper into the relaxation.
Then we come to the shoulders,
Neck,
Head,
Knees.
Tensing,
Tensing,
Tensing.
And relax.
Then we come to the skull.
Breathing in.
And relax with the exhalation.
That's good.
And I want you to imagine that you're bringing roots from your pelvis down into the ground.
So you're really grounding yourself into the earth.
Ground,
Ground,
Ground.
Really connecting with Mother Earth.
And then you're bringing up that earth energy through the soles of your feet,
Into your legs,
Up,
Up,
Up,
Towards your throat area.
And you're going to go past the throat,
Out,
Up to connect with the sky.
And then you're going to be bringing down energy from the top of your head,
Down,
Down,
Down.
For all your chakras,
Down into the ground.
And this cycle is repeating itself and it's circulating.
That's good.
And I want you to imagine the earth energy coming up,
Up,
Up,
Up.
And it's stopping at your throat chakra.
And this is spinning round and round.
And just you notice what direction the energy is spinning in the throat area.
Is it clockwise or is it anti-clockwise?
And as you're breathing in,
Just imagine the colour blue coming into your throat chakra and pushing itself out as you exhale.
And I want you to imagine that you're standing in front of your own chakra.
You're looking in.
You're looking in and then you're going to step into this blue energy.
And just notice what you see around you.
What is it?
What is it?
Is there any objects?
Is there any people?
Just really look at this space.
What is there for you?
This is the place where your truth is.
This is where your story is.
So I want you to select an object that represents your story and that you're going to bring back into consciousness.
I want you to take the object and I want you to put it in your own throat.
So you're inside your throat but you're taking an object and you're putting this object inside your throat.
And I want you to say these words.
I'm able to express myself.
I'm able to communicate.
I'm able to speak my truth and honour myself.
I am truth.
I am communication.
I am creative expression.
Just let those words resonate inside you.
That's good.
Now I want you to come back into the room.
You'll be sitting down or you're lying down.
And I want to count to ten.
From ten to ten I want you to open your eyes and I want you to draw what you actually saw in your visualisation.
And when you've drawn what you saw in your visualisation I want you to write with your non-dominant hand.
And that is this symbol explaining itself to you.
You can't talk with anything.
I want it in a form of a poem or a verse.
Something positive but something that you need to know.
If you feel overwhelmed just stop the exercise and come back to it another time because this exercise can be quite powerful.
But remember gentle poetic words.
So I want you to create either a poem or a verse or a statement from this drawing or this abstract vision that you saw within this meditation.
And when you finish start with your reflective questions.
I'm going to count to ten.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Ten.
Wide awake open your eyes and start your drawing.
I'll see you on the other side.
