A meditation for the chakras.
Come to a comfortable seated position.
You can be seated in a chair,
Perhaps on the floor.
Take some time to shift and settle so that you can find the optimal position for your body during this practice.
Take a few clearing breaths,
Inhaling through the nose,
Expanding the body,
And fully exhaling through the mouth,
Letting it go with a sigh.
Notice the alignment of your spine.
As you breathe in,
Lengthen your spine from the base to the crown of the head,
And as you exhale,
Tuck your chin slightly and soften your shoulders down your back.
Begin to tune in to your natural breathing pace.
Notice the belly as it expands on the inhale,
And gently draws in toward the spine as you exhale.
Become aware of the top of your head and your crown.
Notice any physical sensation as you allow your awareness to settle here.
And as the awareness settles,
On your next inhale,
Imagine drawing the breath all the way from the top of your head to the base of your spine,
And as you exhale,
Breathing up the spine to the top of your head.
Inhaling from the top of the head to the base of the spine,
And exhaling from the base of the spine to the top of the head.
Take a few breaths here,
Breathing in this way.
Now allow your awareness to move from the top of your head to the center of your forehead,
Your third eye.
As you shift your focus to this point,
You may notice a bit of tingling in this area.
Once again,
Allowing your awareness to completely settle in this point.
And on your next breath in,
Imagine pulling the breath from the forehead to the back of the head,
Exhaling from the back of the head out through your forehead.
Inhaling from the forehead to the back of the head,
And exhaling from the back of the head out through the forehead.
Take a few breaths here,
Breathing in this way.
And slowly,
Your awareness begins to shift from your forehead down to the pit of your throat.
You may notice breath moving in the throat,
Or perhaps some pulsing.
Allow the awareness to settle in the pit of the throat.
And on your next breath in,
Imagine pulling air in from the front of the throat to the space in the back of the neck.
And as you exhale out from the back of the neck through the throat,
Inhale from the front of the throat to the back of the neck,
And exhaling from the back of the neck to the throat.
Take a few breaths here,
Allowing your awareness to move now into the center of your chest,
Your heart center.
You may even notice the gentle beat of your heart as you tune in with this part of your body.
And as the awareness settles here,
On your next inhale,
Pulling the air in from the center of your chest to the space in between the shoulder blades,
Exhaling from the shoulder blades out to the center of your chest.
Inhaling from the front of your chest to your upper back,
Exhaling from the upper back out through the center of your chest.
Breathing here for a few breaths.
The awareness drops now into the space in your upper abdomen,
Your solar plexus.
And the ribs expand as you breathe in,
Relaxing as you breathe out.
And then your next breath in,
Pulling the air in from the upper abdomen to the mid-back,
And exhaling from the mid-back to the upper abdomen.
Inhale pulling air in from the upper abdomen to the mid-back,
And exhaling from the mid-back to the upper abdomen.
Breathing here.
Awareness slowly moves down into the lower abdomen,
The navel,
And as you settle in the space,
Noticing as the belly expands with the breath in,
And draws in toward the spine as you breathe out.
And on your next inhale,
Pulling the air in from the lower abdomen to the lower back,
And exhaling from the lower back to the lower abdomen.
Inhale from the lower abdomen to the lower back,
And exhaling from the lower back to the lower abdomen.
Take a few breaths here.
And finally,
The awareness drops down into the base of your spine,
Your root,
Feeling your body connecting to the chair or floor beneath you,
Your sitting bones anchored in place,
Feeling the supportive pressure at the base of the spine and a sense of grounding that comes with it.
And on your next inhale,
Breathing up from the base of the spine to the top of the head,
And exhaling back down the spine to your root.
Inhale up the spine from the root to the top of the head,
Exhaling from the top of the head down to the root,
Continuing to breathe here for a few more cycles of breath.
Very gently,
Allowing the visualization to dissolve within the body,
Checking in with how you feel after having brought love and awareness to each of your energy centers,
Your chakras.
And I want to thank you so much for practicing today.
I wish you so much love and peace for your day.
Namaste.
