Chakra-Aligning Moving Meditation

Find a quiet space to perform some gentle movements to allow each of the seven main chakras. The teacher talks you through the mindful movements, bringing in affirmations and vocal tones.

This is an 18-minute activity.

Transcript

Welcome to my guided meditation for balancing the seven main chakras.

Before we begin,

Find yourself a quiet and comfortable space where you can be undisturbed as well as safely use movement for this energetic meditation.

Standing and moving meditation,

Unlike more passive meditation done seated or lying down,

Allows energy to flow,

Which of course is what we want to achieve in aligning the chakras.

Each movement that I talk you through is a gentle posture.

Take your time to move.

It is not rushed nor a dynamic movement.

We want to just move mindfully.

Feel free to adjust the movement however you wish,

Especially if you have any injuries or issues.

Let your body be your guide.

We will start in a standing position,

Tadasana,

The mountain posture.

Let your gaze lower to the floor and soften your focus.

Take a nice big deep breath,

Feeling the world around you begin to quiet.

Visualize a strong grounded connection from the base of your spine descending into the earth.

You may like to imagine roots growing from this area,

Down your legs and deeply into the ground below.

These roots help you to feel supported and safe.

Take another nice deep breath and know that you are held.

Focus on the base of your spine,

Where the root or base chakra,

The Maladhara resides.

Envision a radiant red light spinning there.

To add movement to the body you might like to bend the knees and gently squat,

Taking it only as low as you are comfortable with.

Picturing the roots of the base chakra reaching down into the ground.

We may like to crouch lower so that you can touch the floor with your hands.

Move your body in whatever way enables you to experience the connection to the earth below.

Send these affirmations into the base chakra area,

Either out loud or repeating my words in your mind.

I am grounded.

I am safe.

I am supported by the earth and the universe.

Feel any anxieties or fears dissipate as you breathe in stability and exhale out your uncertainty.

And when you are ready,

Rise upwards back to standing position.

The sound LAM can be used to help balance the base chakra.

Allow my vocal tone to enter into this area and I invite you to join me in making the sound if you wish.

LAM Move your focus upwards just below your belly button.

This is the sacral chakra Shavasthana.

As you place your hands over this area visualize a warm glowing orange light there.

Now soften your knees slightly.

With the abdomen muscles in this area gently turned on so that your lower back is supported.

And make sweeping movements with your hands and arms around your hips.

You might like to make the eternity symbol a figure eight with these movements.

Allow your hips to join in with this figure eight movement.

Make it a playful and joyful experience.

Send these affirmations into the sacral area.

I embrace happiness.

I celebrate my creativity and passion.

And when you are ready bring the movement ever smaller and smaller and smaller until you are re-centered and still.

Pause and breathe in creativity and pleasure.

Exile any blocks or barriers that hinder your emotional flow.

Let's use the vocal tone VAM to complete the alignment of the sacral chakra.

Shift your attention to your solar plexus or Manipura.

It's above your navel right in the center of your body.

Place your hands over this space.

Inhale deeply and feel your abdomen push outward against your hands.

And then exhale soften and release.

With your next inhale use your abdominal muscles to pull your tummy towards your backbone.

And now let that go and relax.

And as you're breathing returns to its normal and easeful pace.

Picture a vibrant yellow light illuminating this area.

Drop your hands so that your arms are by your side and form a gentle fist with each hand.

Bending from the hips lean forward as far as your body wants to go and soften the knees as you then rise back up bringing your fists with you into a bicep curl like a weight lifter would do with weights in their hands.

Repeat this movement a few more times to the rate of your own breath.

Each time growing the feeling that you have the anticipation to leap into your next goal.

And as you do this you can use these affirmations.

I am powerful.

I trust my instincts.

I honor my worth.

And when you are ready pause this movement.

Breathe in confidence and empowerment and exhale all doubts or hesitation.

Let's use the vocal tone of Ram as we complete the alignment of the Manipura Chakra.

Bring your awareness to the center of your chest.

This is the Anahata,

The heart chakra.

Feel a small luminous forest green light in this area.

Take your hands out in front of you at the level of the heart as if you were hugging an imaginary tree.

With your next inhale bring your palms towards you bringing that breath into the heart space and notice how that green light expands a little.

And as you exhale turn the wrist so that the palms face outward and push your palms away until you can turn the wrists again to be hugging that tree once more.

And do this moment a couple more times to the rate of your own breath.

Each time expanding that green light within your chest.

These affirmations are beautiful to send into the heart chakra.

I am love.

I am compassion.

I am connected to all.

Bring the body back to stillness allowing the arms to relax by your side.

With your next breath inhale love and peace and exhale pain and heartache.

And notice that your heart feels warm and light.

Using the vocal term Yam we complete the alignment of the Anahata Chakra.

Move your attention up to your throat or Fushida and imagine a serene blue light shimmering there.

Take your fingers to this spot.

As you step out wide with one leg also take the hands outward and upward and into a star position.

Hold this for a second and then bring the arms and the legs back in.

Repeat this movement stepping out with the opposite leg this time.

Reaching like a star that twinkles its own special and unique light.

And then bring it back in.

Repeat this movement a couple more times and you may wish to add the breath to the movement.

Inhaling as you reach out into that star and exhaling as you draw your arms and legs back in.

Send these affirmations into the throat chakra.

I express my truth.

I listen with intention.

My voice has value.

Bring the body back to its still point.

And with your next inhale breathe in clear communication and expressiveness and exhale any unspoken words or suppressed emotions.

Using the vocal tone Ham we complete the alignment of the throat chakra.

Focus on the area between your eyebrows.

This is the third eye chakra Anjna.

Envision an indigo light glowing in a small bright spot here.

Make a diamond shape with your pointer fingers and the thumbs and bring this diamond over your third eye.

Maintaining the hand mudra push your hands away and down until they are placed over your sacral area and then sweep the hands up the front of the body until they return to the brow.

Notice how that indigo light is a little bit brighter now.

Inhale into that spot.

Repeat this sweeping movement out and down with the hands as you exhale and then inhale as your hands return up the body to the brow.

Repeat this movement a couple more times as slow as the rate of your own breath.

Each time noticing that indigo light brightening and sharpening.

Pause with the mudra at your brow and send these affirmations here.

I trust my intuition.

I am open to insights and understanding.

Let those hands drop back to beside your body.

Breathe in wisdom and intuition and exhale confusion or skepticism.

Using the vocal tone of Om we complete the alignment of the third eye chakra.

Shift your attention to the top of your head.

Connect into the crown chakra or sahasrava.

Visualize a violet light radiating upward connecting you to the universe.

Place your hands into prayer position and then move them so that they are on your crown.

As you next inhale push your prayer hands upwards into the sky as you gently soften your knees as if you were sitting into an imaginary stool.

As you exhale return to standing and move the prayer hands back to touching the crown of your head.

Repeat this breath work and movement a few more times.

Inhaling reaching up into the earth.

Sending the crown chakra up as you sit and bring prayer hands back to the crown of your head as you exhale.

Now bring those prayer hands back to over your heart space and use these affirmations.

I am one with the universe.

I am open to divine wisdom and guidance.

Inhale spirituality and enlightenment.

Exhaling any feelings of disconnection or isolation.

And using the vocal tone Ah we complete the alignment of the crown chakra.

As you next breathe in expand your arms outward allowing a deep breath to enter your chest and as you exhale wrap your arms around yourself in a big self hug.

Holding that hug inhale again breathing into your back feeling the shoulder blades and the spine expand with the air and as you exhale simply soften and relax.

Still thinking about your backbone visualize all seven chakras each glowing with its unique color.

Forms a rainbow of color aligning perfectly along your spine.

Feel a sense of balance.

Feel harmony and embrace oneness with your inner self and the universe.

Take this feeling with you as you ground yourself back into the present moment.

Bringing yourself returning into the physical body the space in which you stand.

Returning to carrying this aligned energy with you throughout the rest of your day.

Namaste