Hello my dear.
This is an energy meditation where we are guiding the energy through our chakras,
Our energy centers,
To harmonize them,
To balance them.
In this meditation it is very important to sit with a long spine and a long neck.
So whenever you realize during the meditation that you lose your upright seat,
That your back rounds,
Then you want to bring length back into the spine.
And we are also working with the breath.
During the meditation we are breathing evenly,
We are inhaling for seconds,
We are exhaling for seconds.
And over the time we want to allow the breath to become more gentle.
Still keeping the same rhythm but breathing less,
Inhaling less.
And we are using the abdominal breathing.
So with the inhale the belly is going out,
With the exhale the belly is going in.
Prepare yourself your meditation seat.
Sit on a pillow or on a chair.
Make it as comfortable as possible for you.
Put your hands in the center of the thighs or in your lap.
And then close your eyes.
Place your mind to be calm for the next 20 minutes.
And then feel your sit bones and let them sink into the pillow or into the chair.
Giving length to the lower back.
And it is the length that flow up in between the shoulder plates giving length to the whole spine.
Let the crown of your head go up towards the sky and lower down the head a little bit that you really feel the length in the neck.
Inhaling bring your shoulders to the ears and exhaling roll them back and down that your chest is opening up.
Move the upper body forward and backward until you find the sweet spot where the shoulders are directly above the hips.
Whether leaning forward nor backward,
No side weights.
Then relax your legs,
Your hips,
Your pelvic floor,
Your shoulders,
Arms,
Hands and fingers.
Feel your jaw.
If you bite your teeth together,
Relax your jaw,
Separate the rolls of the teeth.
And stick the tongue from the roof of the mouth.
Feel the muscles on the inside of the mouth and relax them too.
Feel the muscles around your eyes and make them soft from the inside.
Relax your eyes and the forehead,
Make it soft from the inside too.
Let the eyebrows flow away from each other a little bit.
And then make a connection with your breath.
Guide it all the way down and inhale for a second.
With the inhale relax the abdominal muscles,
The belly button is going away from the spine.
The belly is slightly expanding,
Relaxing.
Exhaling contract the abdominal muscles and exhale for a second.
Bring the belly button behind the ribcage closer towards the spine.
Inhaling relaxing the abdomen for a second until it is fully relaxed.
And exhaling contracting for a second.
The breath is streaming out gently.
During the meditation you may experience that you can give more length to the spine.
That you can sit even more upright than please do it.
Now imagine how you inhale new fresh nourishing energy through the crown of the head.
And this energy is flowing down with the inhale towards the tailbone.
Exhaling you guide the energy into the spine.
In the spine from the tailbone up to the crown of the head in the space above you.
Inhaling refreshing nourishing.
Declaring energy is running down the spine from the crown of the head over the neck,
Over the back to the tailbone.
Exhaling activate the energy in the pelvic floor and let it flow from the tailbone up to the crown of the head.
Exhaling.
Now we are starting to circulate the energy.
The inhale,
Imagine how the energy is coming through the crown of the head and flowing on the inside,
On the front of the body down,
Going over the forehead on the inside,
Through the throat,
Chest,
Abdomen,
Pelvic floor,
Exhaling,
Regarding the energy through the spine,
Up to the crown of the head,
Lower back,
Middle of the back,
Upper back,
Neck,
Back side of the head,
Up to the sky.
Inhaling the energy on the inside of the body,
On the front,
Going down to the pelvic floor and exhaling through the spine,
Up all the way to the crown of the head.
Please see if you are still sitting upright or if you can give even more length to the spine.
Allow the breath to minimize the air that you are inhaling.
Keep breathing for a second,
In and out,
But breathe in less air if you can.
Breathing in less air if you can.
If your mind starts wandering around,
First come back to your breath,
Notice it,
And then come back to your breath.
Come back to your seat,
Relax and give length to the spine,
And then come back to the floor of the energy.
Breathing in less air,
Exhaling through the spine,
Exhaling through the spine,
Exhaling through the spine,
And exhaling through the spine.
Breathing in less air,
Exhaling through the spine,
Exhaling through the spine,
And exhaling through the spine.
Breathing in less air,
Exhaling through the spine,
Exhaling through the spine,
Exhaling through the spine,
Exhaling through the spine,
And exhaling through the spine.
Now bring your attention to the heart center,
The center of your chest.
Feel your heart.
Minimize the air that you inhale maybe a little further,
If it's still naturally for you.
Don't force your breath.
Allow it to become less and less.
Breathe towards the center of your chest.
Breathing in less air,
Exhaling through the spine,
Exhaling through the spine,
Exhaling through the spine,
Exhaling through the spine,
Exhaling through the spine,
Exhaling through the spine,
Exhaling through the spine,
Exhaling through the spine,
Exhaling through the spine,
Exhaling through the spine,
Now bring your attention to the center of the forehead.
In the middle of the forehead,
The point between the eyebrows,
A little bit higher to your third eye,
Agnya chakra,
The source of intuition and empathy,
Inner wisdom.
If it feels comfortable for you,
Look to this point.
Raise your eyeballs,
Keep your eyes closed.
Allow the breath to calm down even further.
Inhale less and less.
The next five minutes in silence.
Exhale less and less.
Exhale less and less.
Exhale less and less.
Exhale less and less.
Exhale less and less.
Exhale less and less.
Exhale less and less.
Exhale less and less.
Now take a deep breath in,
Fill your lungs 100% with fresh air,
And through the nose,
Exhale deeply.
One more time.
Then you may thank yourself for your practice.
Thank you for the time that you took for yourself to develop patience,
And serenity,
Positivity,
Calmness and peace on the inside.
Maybe repeat three times a positive affirmation.
I am patient.
I am peaceful.
I am full of love.
I feel compassion.
Whatever is your positive affirmation today,
Repeat it two or three times.
Slowly open up your eyes,
Move your body,
Stretch it a little bit.
Twist the spine maybe to the left and to the right.
Raise your arms above the head.
Interlace the fingers or simply hold your wrist.
Lean to the right,
Lean to the left.
Maybe lean forward a little bit and backwards a little bit.
Open your chest to the sky.
Shake out your legs if they are numb or if you have the feeling you need to do it.
And that was energy meditation where we are harmonizing,
Balancing the energy in our chakras.
It is a nice technique especially to start for a long meditation session and then later on just to come to observing and experiencing.
If you want to learn more about the chakras,
I will make this yoga course in the future and there we will work a lot with the chakra system,
With the energy system in the body to harmonize it,
To strengthen the aspects of our lives like creativity,
Compassion,
Awareness,
Intuition,
Openness,
Creativity through yoga.
Thank you so much for your practice today and I hope you have a wonderful day.
Enjoy it.
Thank you so much.
