This meditation is designed to offer gratitude to the body for the many ways it supports us on this plane,
Here on earth.
It uses components of square breathing,
Mantra repeating,
And chakra clearing.
I'm so grateful that you've chosen to spend your time acknowledging the greatness of your physical body.
The square breath will be at your own pace.
As long as you can repeat three times,
Thank you,
Thank you,
Thank you,
Through the breath.
There is no counting,
It is only thrice thank you.
Inhaling for thank you,
Holding at the top for thank you,
Exhaling for thank you,
And holding at the bottom for thank you.
As I talk through the points,
Feel free to move ahead or stay behind,
Or perhaps even change your mantra if it suits.
This is your meditation,
Go at your own pace.
The awareness for each cycle of breath will be concentrated on one chakra at a time,
Beginning with the root and working up to the crown.
If you haven't done so already,
You are invited to find a comfortable position for your body.
Maybe it's seated or lying flat,
Just be certain you can feel the channel of energy through the body.
Feel the weight of the body where it meets the earth,
And feel the lightness of the places that are open to the sky.
Scan the body for any places of tension,
And send the breath to those places,
Just letting go and surrendering on the exhale.
Take one cleansing breath,
Sigh it out of the mouth,
And begin your square breath,
Sending a long,
Slow inhale to the root chakra around the tailbone,
Repeating to yourself or out loud,
Thank you,
Thank you,
Thank you.
And the breath holds as you squeeze the muscles around the tailbone,
Offering thank you for stability and security.
Still holding the squeeze of your root block and exhaling for thank you,
Thank you,
Thank you.
And holding the breath and the squeeze for thank you,
Thank you,
Thank you.
The next breath can be a big cleansing breath cycle,
Releasing the lock and filling the space with energy and light and fresh oxygen.
The next inhale is a long,
Slow one to the sacral chakra,
Just above the root,
Just under the belly button,
Repeating to yourself,
Thank you,
Thank you,
Thank you.
The breath holds as you squeeze the muscles around the lower back and lower abdominals,
Offering thank you for creativity and sensuality.
Still holding the squeeze and exhaling for thank you,
Thank you,
Thank you.
Holding the breath and the squeeze three times,
Thank you.
Release for a deep,
Rich cleansing breath to the sacral chakra,
Let it all flow.
The next breath is the inhale to the solar plexus chakra,
Just below the sternum,
Repeating to yourself,
Thank you,
Thank you,
Thank you.
And the breath holds as you squeeze the muscles around the diaphragm and middle back and torso,
Offering thank you for confidence in your own personal power.
Still holding the squeeze and exhaling for thank you,
Thank you,
Thank you.
And then holding the breath and the squeeze,
Thank you.
The next full cleansing breath brings energy and movement to the solar plexus.
And the next inhale brings gratitude to the heart space,
Squeezing the shoulder blades together and puffing up the chest,
Thank you,
Thank you,
Thank you.
And the breath holds as you embrace the squeeze around the heart,
Offering thank you for love,
Compassion,
And forgiveness.
Still holding the squeeze of your heart and exhaling,
Thank you,
Thank you,
Thank you.
And holding the breath in the internal hug for one more,
Thank you,
Thank you,
Thank you.
Refresh the energy with a beautiful free flow breath cycle to the heart,
Letting the love flow.
The awareness comes to the throat.
As you sip in the air for thank you,
Thank you,
Thank you.
The breath holds as you close the throat,
Offering thank you for expression and the gift of listening with presence.
Still holding the squeeze and exhaling for thank you,
Thank you,
Thank you.
And holding the breath and the squeeze for one more,
Thank you.
Open the throat nice and wide for a purifying breath of air,
Let it flow.
The third eye just between the eyebrows is the focus for the next breath of thank you,
Thank you,
Thank you.
The breath holds as you cross the eyes and look up offering thank you for wisdom and intuition.
Still holding the squeeze and exhaling,
Thank you,
Thank you,
Thank you.
And holding the breath and the squeeze one more cycle,
Thank you.
Relax the eyes,
Soften the forehead for release for one full breath cycle.
The last square breath finds the focus with the crown chakra just at the top of the head,
Repeating to yourself or out loud,
Thank you,
Thank you,
Thank you.
The breath holds as you imagine a bright white light opening the crown of the head,
Inviting gratitude for greatness,
Divine guidance,
Let it swirl and exhale for thank you,
Thank you,
Thank you.
Holding the breath,
Letting it flow,
Thank you,
Thank you,
Thank you.
The next rich deep breath connects from the top of the head to the whole system down to the root and back again to the crown.
Allow the breath to flow freely with gratitude and appreciation for this awesome instrument that is your body.
If there's any tension or tightness lingering in the body,
Send the breath to those places and on the exhale,
Just let it go.
Breathing in peace,
Joy and gratitude,
Breathing out anything that does not serve.
On the next inhale,
Draw the arms out to the side and sweep them up overhead,
Pressing the palms together and down to heart center on the exhale,
Seal the practice with one more deep breath right here through the body from top to bottom and bottom to top.
Bow the head just slightly,
Bringing the third eye a little closer to the heart with the reminder,
Always to look through eyes of love and compassion,
Choosing first to speak kind words to self in order to more effectively share kindness and compassion with others.
Thank you so much for joining me today.
Namaste.
