Mind And Body Balance With Chants

This is the practice I use every morning to start my day embodied, grounded, and connected. It invites you into the present moment and the focus is to help instill a sense of safety and trust in the present moment. We often find it challenging to be present because the mind uses worrying as an illusion of safety and control. This mediation is designed to help you break that cycle and drop into the body.

The mediation finishes with chanting to balance the chakras. Never chanted before? No worries! I walk you through step by step. Chanting is an ancient practice. Chanting regularly offers really lovely benefits like decreased stress, relaxation, and increased attention. I personally find it helps me feel more balanced and stable throughout my day. After practicing them 2-3 times, you will feel a difference too.

Transcript

Hello and welcome to this mind and body balancing meditation.

My name is Genevieve McKenzie.

I am a certified psychosynthesis life coach and I'm also certified in yoga and yoga nidra.

Today I will be guiding you through the practice that I use in the morning to start my days grounded and embodied,

But this can also be an effective practice to use at any point during the day.

To begin,

I invite you to get settled whether you're seated upright or lying down.

Make a few adjustments to make yourself even more comfortable in the space that you're in.

And together we're going to take five deep mindful breaths.

Breathing in through the nose and breathing out through the mouth.

Breathing in through the nose deeply into the belly and breathing out through the mouth.

Again,

Breathing in through the nose even more smooth and gentle than the last.

And breathing out through the mouth.

In through the nose all the way deep down into the belly.

Out through the mouth,

Gently exhaling.

One more time.

Breathing in,

Breathing all the way deep down into the belly and breathing out through the mouth.

If your eyes are closed,

Gently blink them open.

And I want you to rest your gaze on four different objects in the space around you.

And I want you to label them without any judgments.

So for example,

I see a fan.

I see a pair of glasses.

Take a moment and label four things in the room around you.

Now close your eyes and I want you to again label without judgments,

Three things that you can feel on your body.

Perhaps you can feel a breeze against your skin.

Or you can feel the warmth of blankets on top of you.

Take a few moments to name three things you can feel without judgments.

I invite you to tune into the sounds around you.

And I want you to label two different sounds that you can hear.

Again,

Without judgments,

Without labeling them as annoying or pleasant.

Just simply tuning into,

For example,

I hear construction.

And I hear my fan.

Go ahead and take a moment and label two sounds around you.

Now take a deep breath in through the nose.

And see if you can label one scent that is in the room with you.

Take a moment to label without judgments,

One scent in the room with you.

Now take a nice deep breath in through the nose again.

Really sink through the mouth.

And I want you to envision a cord coming down the top of your head,

Making its way down your spine,

Down your arms,

Down into your pelvis and all the way down into your legs.

Finally coming down through their feet and rooting you into the earth beneath you.

Envision the strong roots going deep into the dirt into the ground.

Feel the earth as it pulses and pulls down any stuck or stagnant energy.

Pulling down any tension or stress.

Allowing it to be recycled and renewed into the ground beneath you.

Feel it pull down the energy from your head and bring that energy into your body.

Inviting you here into the present moment.

Here with a sense of security and trust.

Take a few moments to tune into and visualize this cord.

Allow yourself to feel embodied just for a moment.

Allow yourself to be present just for this moment.

Now envision a glowing white cord coming up from the earth flowing up through the feet up the legs up through the pelvis up the spine down the arms continuing up through the body.

It flows through the crown of the head continuing to grow all the way up into the universal infinite energy above.

Feel this cord balance cleanse and energize you.

Filling you with enthusiasm as you head about your day.

Feel the cord pulling up from the crown of your head connecting you with oneness.

Reminding you that we are all reflections of the same light.

We are one with everyone and everything around us.

Reminding you that all beings feel the same stress.

They feel the same joy.

They feel the same insecurity and they feel the same love that you do.

This energy is universal.

It's infinite and it's here to be expressed through you.

Here to guide you to calm you and to offer you a sense of security and trust.

Take a few moments to tune into and visualize this cord.

Now envision a cord coming from the base of the back of your head the base of your skull.

It connects from your skull and roots deep down into the ground behind you.

You may even feel your head gently pull back a little as you visualize this.

This cord allows you to remain as an observer to the environment around you.

It allows you to witness the world around you without getting pulled into it or becoming reactive.

It reminds you that nothing is ever personal and allows you to remain in your truth even among projections and false judgments.

It roots you in the truth that you're always trying and you like that about yourself.

It reminds you that you are not a victim and you have power and choice in your life.

It reminds you that you are not your thoughts.

You're not your emotions or your body.

You are the loving observer of these things and you always have the ability to take some space and take a breath.

Tune into and visualize this cord.

Now we will move into chakra balancing chants with an English affirmation.

The affirmation I chose is intended to help cultivate a sense of safety.

We spend our days strategizing,

Planning,

And ruminating often because we don't feel safe enough to be in the here and now.

Being able to release all that anxiety and control,

It takes some trust,

It takes some bravery,

And it requires a sense of security to be able to do that.

If we can slowly show our nervous system that it's safe to be present,

We will find that over time it begins to relax and release.

The English affirmation we will use through this practice is,

I trust that I am safe.

If you are in a space where you feel comfortable,

I encourage you to experiment with saying both the affirmation and the chants out loud.

I personally prefer to say the affirmations in my mind and say the chants out loud,

But I encourage you to play around and see what works for you.

It may feel silly or uncomfortable to find your chanting voice at first,

But that's totally normal.

And with practice,

You will find it feels more comfortable and you will slowly feel the benefits of the soothing vibrations more and more.

For the chants,

You don't need to change your pitch,

You don't need to go lower or higher,

Just use your natural voice and trust that with time it will become stronger and it will feel less uncomfortable.

We will begin with the root chakra.

So place your hands at the center of your pelvis,

And it can help to envision the color red.

Hold your hands there and holding the color red in your mind,

Repeat to yourself or aloud,

I trust that I am safe.

I trust that I am safe.

I trust that I am safe.

The mantra we will use here is LAM.

And together we will chant this three times.

As you finish the chant,

Finish it with a closed mouth so you finish with that mm sound.

So together we'll take a deep inhale to chant.

Inhale.

Exhale to chant.

LAM.

Inhale.

Exhale to chant.

LAM.

And take another deep inhale.

And exhale.

And we will move on to the sacral chakra.

Place your hands just beneath your belly button.

And here it can help to envision the color orange.

And together we will repeat the English affirmation three times.

I trust that I am safe.

I trust that I am safe.

I trust that I am safe.

And the mantra we will use here is VAM.

V-A-M.

Together we will do this chant three times.

Remember to close your mouth towards the end of the chant so you finish with that mm sound.

Take a nice deep breath in.

And inhale to chant.

VAM.

Inhale.

VAM.

VAM.

Inhale to chant.

VAM.

VAM.

Take a nice deep breath in.

Let it out.

And now we will move to the solar plexus.

Place your hands and your attention on your stomach area.

And here it can help to envision the color yellow.

And we will repeat the English affirmation three times here.

Taking a deep breath in.

I trust that I am safe.

I trust that I am safe.

I trust that I am safe.

I trust that I am safe.

And the mantra that we will chant here is RAM.

R-A-M.

We will chant it three times.

And remember to finish with that mm closed mouth sound.

So take a nice deep breath.

Inhale to chant.

RAM.

Inhale to chant.

RAM.

RAM.

Inhale to chant.

RAM.

Gorgeous.

Take another deep breath in through the nose.

And now we will move to the heart chakra.

Place your hands at the center of your chest.

And it can help to envision the color green.

And together we will repeat the English affirmation three times.

Inhaling to repeat.

I trust that I am safe.

I trust that I am safe.

I trust that I am safe.

And the mantra that we will chant here is RAM.

RAM.

And the mantra we will use here is YAM.

Y-A-M.

Together we will chant three times.

And remember to finish with that mm sound with the closed mouth.

Inhale deeply to chant.

YAM.

Inhale to chant.

YAM.

Inhale to chant.

YAM.

Take a nice deep breath in through the nose.

Release through the mouth.

Lovely.

And now we will move on to the throat chakra.

Place your hands at the center of your neck.

And it can help to envision the color blue.

Place your attention and your hands there as we repeat the English affirmation.

I trust that I am safe.

I trust that I am safe.

I trust that I am safe.

I trust that I am safe.

Now the mantra we will use here is HAM.

H-A-M.

Together we will chant three times.

Still finishing with that closed mouth mm.

Inhale to chant.

HAM.

Inhale to chant.

HAM.

Inhale to chant.

HAM.

HAM.

Take a nice deep breath in through the nose.

And releasing.

Now we will move to the third eye chakra.

Place your hands at the center of your forehead.

And for this one people say either a deep indigo or the color burgundy.

And this goes for all the chakras.

Whatever color that comes up for you,

Just go with and envision that.

So go ahead and rest your attention there on the third eye.

And together we will repeat the English affirmation.

I trust that I am safe.

I trust that I am safe.

I trust that I am safe.

And the chant or the mantra that we will use here.

This one can go a few different ways.

The one I prefer to use is AUM.

A-U-M.

So together we will chant this three times.

And remember to finish with the closed mouth mm.

Inhale to chant.

AUM.

Inhale to chant.

AUM.

Inhale to chant.

AUM.

Inhale to chant.

AUM.

Mm.

Take a deep breath in through the nose.

Releasing it out through the mouth or the nose.

Great.

And the next chakra we will move to is the final chakra.

The crown chakra.

Place your hands on the top of your head.

And here it can help to envision the color purple.

And together,

One last time,

We will repeat the English affirmation three times.

I like to take a deep breath.

I trust that I am safe.

I trust that I am safe.

I trust that I am safe.

I trust that I am safe.

And the mantra we will use here is AUM.

O-M.

You may be familiar with this one.

Together we will chant it three times.

And we will still finish with that closed mouth mm.

Inhale to chant.

AUM.

Inhale to chant.

AUM.

Take a nice deep breath in through the nose.

Releasing through the mouth.

Allowing this practice to float away.

Again,

A nice deep breath in through the nose.

Releasing through the mouth.

Inviting a pleasant transition from this meditative space into the day ahead of you.

Taking one more deep breath in through the nose.

Breathing in presence and awareness.

Breathing out.

Releasing.

Inviting yourself into this day ahead of you.

Thank you so much for spending this time with me.

I hope this meditation is leading you to feel a little bit more embodied.

A little bit more grounded.

A bit more present.

And like I said,

It's a practice.

We need to continue to prove to our nervous system that this moment right here is safe.

And it is okay to not strategize and plan and control every part of my life.

But it takes practice.

It's not going to happen after one meditation.

It's something we need to continue to work at.

So I wish you a great day.

And I hope you have a wonderful day.

And again,

Thank you so much for your time and your energy and your practice.

Take care.