Chakra Balancing Body Scan Meditation.
This vibrant body scan meditation has two complementary parts.
Part One has been designed to bring your body into a state of progressive relaxation from head to toe.
By first contracting and then relaxing each body part individually.
Then,
Once in a state of relaxation,
In Part 2 we'll focus on awareness of your Light Body.
The subtle body or auric field that surrounds you energetically.
Which may not be visible to the eye.
This field is connected to the seven chakra areas of the body.
Each with a distinctive color.
With our inner eye,
We'll visualize these individual colors and imagine them within us and emanating from us.
Aided by our imagination,
We'll set an intention to bring our bodies into harmony A harmony we can feel.
Whether or not we can actually see these colors with our physical eyes.
As we visualize,
We'll add a yogic sound to our practice too that will help bring these areas into resonance.
The sounds we'll use are the key sounds associated with the seven chakras.
These are Lam,
Vam,
Ram,
Yam,
Ham,
Om,
And Aum.
Now,
To begin.
Sit comfortably with good posture.
Place your feet flat on the ground and close your eyes.
Squeeze and tense all the muscles you can feel in your body.
Just one big squeeze throughout your whole body.
Then let go and relax.
Take a deep breath.
Focus on your face and head next.
Begin by tensing all the muscles.
Make a grimace and scrunch your cheeks,
Mouth,
Eyelids,
Everything you can feel.
Feel free to express with sounds as you do this if it feels good to you.
Inhale and hold for a few moments,
Then let go.
Exhale and relax completely.
And let your expression go slack.
Next,
Tense your neck and shoulders.
Take a deep breath in as you do and hold for a moment.
Then exhale and relax.
See if you can begin to sense a release of energy where you've dropped the tension.
Do this a second time.
Just tense once more.
Breathe deeply.
Hold.
And relax.
Now focus on your arms and hands.
Tighten and clench the muscles in your arms and hands,
Making a fist in each hand.
Hold and inhale as you do.
Then let go and drop.
You can do this one arm at a time or both arms at once.
Then move down to your belly and torso.
Tighten the muscles in your abdomen.
Hold and breathe deeply.
And release complete.
As you do this,
Certain emotions may start to stir and rise up within you.
The belly is a place where we often tighten and hold on.
And by releasing we may set free some pent-up feelings.
This is good and cleansing,
So don't resist any waves of feeling that may arise.
Just allow yourself to release.
Again,
Making vocal sounds if you'd like.
Knowing that it's safe to do so in the healing space of your meditation.
Next,
Tighten your buttock muscles as you inhale and hold,
And then drop against your chair.
This is another area from sitting where we tend to hold on during the day.
And emotions can lodge there too.
Just tighten and inhale.
Hold.
And drop.
We'll focus on your lower body next,
Beginning with your left leg.
Extend and tense your entire left leg.
You can point and flex your foot if you'd like,
As you do.
Inhale and hold for a few moments,
Then let go.
Now move to the right leg and do the same thing.
Extend and tense the leg.
Pointing and flexing your foot if you'd like.
Inhale and hold.
And drop.
Then focus on your left foot.
Tighten your toes and as you inhale,
Hold and release.
And finally,
Your right foot.
Tighten as you inhale.
And hold.
And release.
Rest a moment and check in with yourself now.
How do you feel?
Do you feel a warm inner release throughout your body?
An expansive energy or subtle vibrancy where you'd contracted and released your muscles?
This is precious life force energy that has become available to you that is no longer constricted by bodily tension.
Now with your body scan completed,
Just rest for a moment and begin by sensing the space around your body.
We'll begin Part 2 of our meditation now.
Imagining the spaces within us and around us.
Our aura.
And the vibrant colors associated with each of the seven chakras of our bodies.
Let's start with your feet,
Visualizing with your inner eye and sensing the color red.
Perhaps it's a warm brick red or ruby red color.
Whatever comes to you.
As if it's coming from deep in the earth.
Through the soles of both your feet.
Then rising up your calves to your knees and thighs.
Feel this color.
All the way to the base of your tailbone.
There your first chakra is located.
See this lovely red color glowing there?
In front of you.
Behind you.
And on either side of you.
Encircling you 360 degrees.
And extending outward in the unlimited space beyond.
This first chakra is called Muladhara in yoga.
And the sound associated with it is lam.
Let's say that a few times while focusing on the area.
Plum.
Lum.
Plum.
Breathe in deeply.
Hold for a moment.
And exhale.
Now will expand upward.
Imagine this beautiful red color now becoming a vibrant orange.
Perhaps like a bright citrus orange or deep pumpkin-colored orange,
Rising to the area that's about two inches below your belly button.
Like the red below,
Imagine this color bright and glowing and radiating all around you 360 degrees.
This is your second chakra,
Called Svadhisthana in yoga,
And the sound associated with it is Vam.
Now let's say that three times while focusing on this area.
Vom Vom Vom This chakra is associated with creativity.
Your emotions.
Sensual awareness,
And ability to experience pleasure.
Breathe in deeply.
Hold for a moment.
And exhale.
Now will rise again.
Imagining this beautiful orange color changing to a luminous yellow color like that of a glorious sun.
This third chakra is in the upper abdomen.
Your solar plexus.
This is the area that aids you in sharing your power and autonomy in the world.
In yoga,
This chakra is called Manipura.
And the sound associated with it is Ram.
Let's say that now.
Rum,
Rum,
Rum Breathe in deeply.
Hold for a moment and exhale.
With the glow of these three chakras active and alive,
The fourth chakra can come into harmony now as you build this symphony of color.
The fourth chakra is in the area of your heart.
Vibrancy in this chakra resonates to the color green.
Imagine a forest green or emerald green.
It is the most predominant color on the earth.
And as you imagine this color around you,
360 degrees,
In front of you,
Behind you,
And on either side of you,
Imagine you are connected to all the greenery that surrounds the planet.
The evergreen's lush grass.
This chakra is called anahata in yoga and the sound associated with it is yam.
Within this chakra resides love and compassion,
Emotional balance,
And unity with all living things.
Let's breathe in deeply as we say.
Yum.
Yum!
Yum.
And exhale.
We rise now from our heart space to the area of the fifth chakra,
Which is located at your throat.
This is your communication center,
And balancing this chakra helps you communicate effectively in the world.
Its color is a brilliant sky blue,
Like the color of the sky.
When you speak words to anyone,
Imagine how connected you are to that sky.
How far it extends.
Your words carry too.
In yoga,
This chakra is called Vishuddha.
And the sound associated with it is hum.
So we say.
Fun.
Hum.
Home.
And breathe deeply.
Hold for a moment.
And exhale.
Lovely.
You are becoming a rainbow of auric colors.
Can you perceive your body in space a little differently now?
And view yourself as part of this expansive auric field.
Now let's continue and rise to the sixth chakra.
We'll progress from the area of the fifth chakra to the space in the center of your forehead,
Just above and between your eyebrows.
This is sometimes called the third eye area.
When this chakra is balanced,
Your imagination will flourish and you'll also have insight and the ability to visualize the way you can when recalling a visual memory.
Take a moment to tap on this space briefly with your fingers.
This chakra is called Ajna in yoga.
And associated with the sound om.
Let's speak Aum now three times.
Aum Aum Aum Breathe in deeply.
Hold.
And exhale.
The color associated with this chakra is a radiant violet-blue color,
Also known as indigo.
As with the other chakras,
Imagine this encircling your head 360 degrees,
Extending far and wide in the space around you.
We'll rise to the seventh chakra next,
Located just above the crown of your head.
Your spirituality and connection to the divine flow from this chakra.
And its colors are violet and a luminous white.
In yoga,
This is called the Sahasrara Chakra.
And the sound associated with it is silent.
Om.
And we affirm.
Om.
Om.
Ow.
Breathe in deeply.
Hold.
And exhale.
Let this color rise in the area above your head and encircle your crown.
Beautiful.
Now once more,
Go to your feet.
With a sweep upward through your legs to your tailbone,
See that vibrant first chakra red with your inner eye.
Say LAM.
Rise to the second chakra beneath your navel with its brilliant orange.
Say,
VAM.
Next,
Rise to your solar plexus and its golden yellow.
Say Ram.
Now rise to your heart,
And it's a deep green color.
Say,
Yum.
Next,
Rise to your throat with its sky blue.
Say hum.
Then rise to the center of your forehead.
Say Aum.
And finally,
Rise to the violet white of your crown chakra.
Say.
Om.
As a last sweep of color now,
Imagine this purifying white and violet color cascading down and through you through all your chakras.
To the sixth.
Fifth.
Third.
Second.
First down to your feet and into the ground beneath you.
Lovely.
Take a few moments now to rest in the vibrant peace of this chakra balancing body scan meditation.
