Chakra meditation.
This meditation can be done sitting,
Laying,
However you're comfortable basically.
So wherever you are,
Just take a moment to feel into your physical body.
Let yourself take a few stretches,
Maybe through the shoulders,
Releasing the neck.
Perhaps even reach up and arch through the spine.
And take a little shake with the hands,
The body,
Just letting go of the day.
And then as you settle,
Either sitting or laying,
Notice your spine,
Let it be long.
Soften through the jaw,
The shoulders,
The hips,
And the belly.
Bring your awareness to your breath now.
Feel it travelling in through the nostrils,
Nice and cool,
Down the back of the throat and into the lungs.
Filling up the belly,
The lower back.
Observe as the air comes back up and out,
Warmed by the body.
And with each breath,
Let yourself settle,
Let the mind settle,
The emotions.
And then as you're ready,
Bring your awareness and place it in the Mooladhara chakra,
Base chakra,
Located around the tailbone.
So just putting your attention in that area and then noticing what it is that you sense or feel.
You might get a subtle sense of movement,
A feeling of lightness or heaviness.
Perhaps the area feels still,
Or it's difficult to notice anything there.
So whatever it is,
In the beginning we simply place our attention in the chakra,
Open our awareness and observe.
So we're not using imagination,
We are actually feeling what is there.
As you place your attention in the base,
You also may get a feeling in another part of the body.
Perhaps your base chakra is being affected by your heart,
Your throat,
So just notice also.
As you feel into that space,
What's happening in your breath,
In your body.
As you observe you may get words or images.
So gently staying there,
Observing,
Trying to avoid letting the mind come in or thoughts.
Being open to receiving the information that is actually there.
So moving your attention up now to Svaristana,
Second chakra.
So located below the navel.
Just feel around until you find the space that feels like your second chakra.
And then settle your awareness and observe.
Feeling out for the lightness,
Heaviness,
Movement,
Stillness.
Observing to see if any words,
Phrases or images arise or sensations through the rest of the body.
Keep relaxing,
Letting go of tension and simply observing the space of the second chakra.
If you find that one of those centers is still or heavy,
You might like to breathe into the space,
Trying to bring prana and energy.
And then as you're ready,
Coming up now to the third chakra,
Manipura.
Located just above the navel,
Deep in the body.
So again take your time,
Find the space of the third chakra for you.
Put your attention there and then observe.
Allow being open,
Receptive,
Patient.
As you continue to watch the center be open also for any words,
Phrases,
Images,
Colors,
As well as the sensations of movement or stillness.
If you're finding that the Manipura is blocked or heavy,
Use your heart and the breath to bring prana.
To breathe into the space.
And then gently shifting our attention now up to Anahata chakra,
The heart chakra.
Located in the heart space,
Center of the chest.
Taking a few moments to locate the heart chakra and then gently putting all your attention,
Your concentration,
Your focus,
Your mental svara in the heart.
And again all we need to do here is be receptive,
Observe what is actually happening in the heart space.
Is it light?
Is it heavy?
Is it moving or still?
And then being open for any words,
Images,
Colors that arise as you keep your attention,
Your open awareness in the heart.
Again if you need to use the breath,
If there is a sense of stuckness or heaviness,
Gently breathe into the space.
Or simply remaining open and observing.
And then as you're ready,
Shifting your attention now up to Vishuddha chakra,
The throat chakra.
Located in the space of the throat.
And feel around with your mental svara,
With your awareness until you feel that you've landed on the energy center of Vishuddha.
Be patient with yourself.
For some people this is easy,
Others it takes time and practice.
The main thing is to relax.
Step out of the ego mind,
Manamaya Kosha,
And step into the wisdom mind,
Open observation.
Maintain focus,
Gentle concentration and relaxation to observe the throat chakra.
What do you find there?
Is it still?
Is it circulating?
Is it light or heavy?
Spacious or closed?
And once you get a sense of what's happening there,
Be open for further information,
Any words,
Phrases that arise,
Visions,
Colors.
No need to do anything,
Force anything or imagine.
Just allow,
Observe and see what arises.
As with the other chakras,
If you feel that the throat is closed or lacking in energy,
Gently use the breath to breathe into that space.
Otherwise staying open to go on a journey and observe,
To watch.
And then again gently shifting your attention,
Coming up now to Ajna,
Third eye.
The center is located deep in the brain,
The space behind the center of the brow,
Pineal gland.
So feel around with your awareness until it's centered in the space that feels like your third eye,
Ajna.
Again be open for sensations that are there.
You might feel pressure,
Tingling,
Lightness,
Sinking,
Any number of feelings and sensations.
So be open,
Gentle concentration and focus.
Observe.
If you find that tension has arisen in any part of the body,
Try to release,
Relax and then come back to the Ajna chakra,
Watching,
Experiencing.
All we need to do is be here and witness.
Don't need to make anything happen spontaneously as you observe.
Things may occur,
Words may arise,
Visions,
Colors,
The sensations can shift and change all the while.
We just watch,
Observe and allow.
If it does feel that at some point the center is blocked and you would like to breathe into that space,
Gently use your prana,
Your breath.
And now finally we're going to come up to the crown chakra.
So feel around just above the crown of the head.
Notice what's happening there.
Again feel for sensations.
Observe movement or stillness.
Lightness,
Heaviness.
A sense of openness and spaciousness or contraction.
And then just hanging out in the crown chakra.
Watch,
Observe.
Be there.
Let it happen.
Breathe,
Relax,
Observe.
Be open to words,
Visions,
Colors,
Any information that arises as you watch.
It's not that we make up the words.
If you're in this observation mode,
You're in the wisdom kosha,
This wider space of consciousness.
And here we can allow things to bubble up from that deeper consciousness,
Deeper space.
So simply settle and let things happen.
So to finish,
If you found that any particular center was heavy and stuck,
You might like to go back to that space.
Spend some more time observing and breathing into.
Otherwise,
Coming back to the physical body,
Natural breath.
Notice the quality of your mind after your meditation.
And then start to gently stretch out,
Wake up.
And whenever you're ready,
Opening your eyes and carrying on with your day.
