This meditation is for opening and energizing your sacral chakra,
Which is responsible for feelings of creativity and passion.
We're going to use sounding and gentle pelvic movement,
Along with breathing and attention in order to open this part of both your physical and energetic bodies.
Make sure you're in a place where you feel comfortable humming out loud.
Please sit up straight and close your eyes.
Breathe gently through your nose.
Pay extra attention to your exhales.
See how long you can extend your exhalations while still remaining comfortable.
After each breath in,
See if your next breath out can be a little bit longer than the last.
Continue breathing this way and bring your attention to your second chakra,
Located in your lower belly,
In line with your sacrum.
We're going to do our first round of sounding.
The frequency of the sacral chakra is the musical note D.
You can follow along with my humming,
But don't worry if you fall out of pace or out of pitch.
Do your best to focus on the frequency of the sound as you keep your attention on your sacral chakra.
We'll start with a middle octave D.
Breathe in.
Breathe out.
Relax.
Notice how you feel after the vibration of the sound is when we can best feel it in our bodies.
Return to breathing without sound,
Continuing to extend your exhalations as long as comfortable.
Your sacral chakra began to awaken around the time you first developed social emotions,
But long before you learned to speak.
It was largely imprinted by how you experienced attachment with your caretakers.
If you've experienced any issues with creative expression or attachment,
It's possible something was imprinted on your second chakra that you can let go of.
We'll sound middle D again.
This time I will add some overtones,
But you can simply hum the bass note.
As you sound or listen,
Allow yourself to feel the vibration in your sacral area.
Keep your attention on this part of your body.
You can visualize the vibration clearing anything stuck or numb.
Stuck or numb.
Breathe in.
And relax.
Notice how you feel.
Notice how your sacral area feels.
And simply ask yourself if this part of your body can open a little bit more.
If so,
What would that feel like?
Make sure you're still breathing at a gentle,
Slow pace.
We're going to physically activate the area with some gentle pelvic rocking,
Like miniature cat-cows.
The movement can be very small.
We're not going for flexibility,
But simply fluidity.
On your next exhale,
Allow your pelvis to tilt just a bit forward,
Increasing the arch of your lower back just a tiny bit.
On your next exhale,
Tilt your pelvic backwards,
Reducing the arch in your lower back and maybe even rounding just a tiny bit.
Inhale,
Pelvis forward.
Exhale,
Pelvis back.
Inhale,
Forward.
Exhale.
Inhale,
Forward.
And relax.
Return to stillness and allow your pelvis to find a comfortable,
Neutral position.
Notice how you feel.
Make sure you're continuing extending your exhales slowly.
Your sacral chakra became more active as you began to want things beyond basic sustenance,
To experience sensations,
Those early childhood desires where life uniquely expressing itself through you.
We're going to try a lower octave D this time.
As we do,
See if you can notice any want or immediate desire of your body to move,
To touch,
To feel,
To experience.
If you decide to sound the low D,
Make sure the sound vibration is felt in your chest and not in your throat.
Breathe in.
And relax.
Notice how you feel and recognize that all of your desires,
Whether to be fulfilled or not,
Are true and valid within themselves.
Desire is life expressing through you.
Continue feeling the vibration in your body and make sure you're breathing slowly,
Extending your exhales.
Your sacral chakra entered its maturity around the time of puberty.
New desires and feelings likely arose at that time.
The drives to feel and be felt were again life looking to create more life through you.
We're going to try a high D now.
And as you sound or listen,
Allow the vibration to fill your body.
See if you can feel the vibration expand outwards from your sacral area.
If you decide to sound the higher note,
Make sure you hum from the bridge of your nose and not in your throat.
Breathe in.
And relax.
Notice how your body feels.
Notice any feelings of expansion or aliveness.
Or if not,
Simply imagine the vibration expanding outwards from your sacral area.
Take a moment to breathe and notice if any ideas,
Images,
Or desires appear within you.
We'll do two more rounds returning to a middle octave D.
Before we begin,
Allow yourself to smile into your sacral chakra.
Notice how it feels.
Notice if it feels any different than before.
And as we sound for the last couple times,
Notice if your sound itself seems any different.
If it feels different to hum.
Breathe in.
Breathe,
Extending your exhales,
And observe the soundless vibration in your body.
Last time,
Breathe in.
And relax.
Continue to breathe.
Continue to feel the vibration in your body.
If you feel your sacral chakra could use more love and attention,
You can always listen to this meditation again,
Or once a day if you wish.
And for the rest of your day,
See if you can maintain awareness of this vibration,
The musical note D,
The frequency of the sacral chakra,
Your connection to creativity,
Passion,
And self-expression.
