Welcome.
This meditation is for when perhaps you're short on time,
But would still like to do a little check-in with your chakras,
Tuning into that energetic system within yourself.
So let's get started.
To begin,
Find either a comfortable seated position or lying down on your back or even your stomach.
Most important thing here is a nice long spine and to try to have the body even on the right and the left sides.
Of course,
If that's not available to you,
You're welcome to take any pose that's comfortable.
The meditation will still work its magic.
And begin by just taking a few breaths,
Tuning in to your breathing right here and right now,
Noticing what it feels like to breathe and just allowing yourself to rest your awareness in it,
Devoting that time and attention just to your breath.
See if you can feel the breath in the lower legs and the feet,
In the lower belly and back,
Feeling the breath around the ribcage and heart,
All through the lungs.
Can you feel the breath through the shoulders,
The collarbones,
And down the arms,
All the way into the fingertips?
Feel the sensation of breath in the throat and the neck,
And then in the head,
Through the face,
Even into the brain and the mind.
Feel the breath moving through the whole body,
Breathing the entire body.
And now bring your awareness to the pelvic floor,
The root chakra,
Muladhara.
Let your awareness rest at muladhara,
At the pelvic floor.
Come to your sacral chakra,
At swadhisthana.
You can find it by locating the pubic bone and drawing yourself inwards towards the sacrum.
Swadhisthana there at the sacrum.
Coming now to the solar plexus at the navel,
Manipura.
Awareness at manipura at the navel.
Bringing awareness now to anahata at the heart center.
Anahata at the heart center.
The throat chakra,
Vishuddhi.
Bring your awareness to the throat and vishuddhi,
Vishuddhi chakra.
Now focus on the third eye point between the eyebrows,
And let that focus come inward to the center of the head.
There is a third eye chakra known as ajna,
Ajna chakra.
And then the crown of the head,
The top of the head,
Sarasra,
Sarasra chakra at the crown of the head.
Starting from the crown of the head,
We'll make our way through the chakras again.
Beginning with sarasra,
Ajna,
Vishuddhi,
Anahata,
Manipura,
Swadhisthana,
Muladhara.
Again,
Moving up the spine from muladhara,
Swadhisthana,
Manipura,
Anahata,
Vishuddhi,
Ajna,
Sarasra,
Sarasra,
Ajna,
Vishuddhi,
Anahata,
Manipura,
Swadhisthana,
Muladhara.
Now,
If your attention wants to focus on any particular chakra,
Let it go there.
Be breathing into that area,
And then let it go.
Come back to feeling the breath in the whole body.
And maybe feeling that breath up and down the spine,
Touching each chakra.
When you're ready,
You can open the eyes and return to the external world,
Feeling rejuvenated and refreshed with this short chakra check-in.
