Welcome,
Beautiful souls,
To this guided meditation.
My name is Valerie Lundgren,
And I'm here to guide you through a chakra meditation for your nervous system.
I invite you to find a comfortable position.
You may be seated or lying down.
Allow your hands to rest gently on your body or beside you.
When you are ready,
You can gently close your eyes.
Take a slow breath in through your nose,
And slowly exhale through the mouth,
Allowing the shoulders to soften,
And the jaw to unclench,
And allow the body to begin to settle.
Bring your attention to your breath,
Without forcing anything,
Just simply notice.
Notice the rise of your chest,
Notice the gentle fall of your belly,
Now imagine your breath moving deeper into the body.
As you inhale,
The breath travels all the way down to the lower belly.
As you exhale,
The body softens.
Inhale slowly through the nose for the count of four.
Now exhale slowly for six.
Continue breathing in this way.
The longer exhales signal to the nervous system that it is safe to relax.
With every exhale,
Allow your body to melt a little deeper into the surface beneath you.
Now imagine a soft wave of relaxation beginning at the top of your head,
And slowly flowing down through the body,
Relaxing the forehead,
Softening the cheeks.
Let this wave move down the neck,
Across the shoulders,
Feel the chest soften,
The belly release,
The legs relaxing,
Your body is supported,
Your body is safe.
Bring awareness to the base of your spine.
This is your root chakra,
The center of grounding and safety.
Imagine a warm red light glowing here,
Slowly expanding.
Breath out,
Imagine roots growing from your body down into the earth.
You do not have to hold everything.
Allow any anxiety or stress to travel down these roots and dissolve into the ground.
This is the sacral chakra.
The center of emotional energy.
Imagine a warm orange light here.
Empaths often carry emotions that belong to others.
So for a moment,
Imagine a gentle stream of water washing through this area.
You do not have to hold what is not yours.
Say softly within,
My emotions are allowed to flow as to the upper belly,
The solar plexus,
The center of your personal energy and boundaries.
Imagine a warm golden sun glowing here,
Steady and bright.
With each breath,
Feel this golden light expanding.
Imagine returning any energy that does not belong to you,
Flow through you like light.
Now bring awareness to the throat.
The throat chakra allows emotions to move and release.
And as you exhale,
Gently sigh.
Let the breath carry away anything.
It is safe for me to express myself.
Here your intuition becomes clear.
Then say to yourself,
My intuition is grounded and clear.
Then finally bring awareness to the top of your head.
Imagine a gentle violet or white light slowly pours down through the crown of your head.
Supported from below.
Notice how the body feels.
