Find a comfortable position either sitting or laying down.
Take a few moments to ensure that your back is straight and you can feel relaxed in your body.
Scan through the head,
Down the neck and the shoulders and the arms.
Scan your hips and your legs,
Ensuring that your entire body from head to toe feels supported and can be relaxed.
Ensuring that your entire body from head to toe feels supported and can be relaxed.
We'll begin with a few rounds of what's called straw breath.
Straw breath is an inhale with closed lips through the nose and then you exhale as if you were sipping through a straw through pursed lips.
Breathe your next inhale full and expansive.
Inhale all the way to the top.
Now purse your lips as if through the straw and exhale slowly all the way out to the bottom.
Breathe in again,
Seal your lips,
Fill up,
Expand your lungs and then purse your lips again and exhale softly through your lips.
Now one more time,
Inhale through the nose,
Fill up,
Expand your body front,
Back and sides.
And purse the lips,
Take a soft slow exhale through pursed lips.
Once you feel settled,
Return back to your natural breathing.
We'll begin our chakra journey here at the base of the spine with your root chakra.
So bring your awareness to your sit bones now and imagine a red light at the tip of your tailbone.
Imagine this red light is glowing warm and soft,
Filling up the basin of your pelvic floor with the color of the earth.
Tell yourself that it is safe here and everything you need will be provided.
Imagine little roots beginning to grow down from your sit bones,
Grounding you into the earth.
Moving your awareness upwards a little bit now,
Bring your attention to the space around and below your belly button at the sacral chakra.
Imagine a beautiful orange light the color of sunset filling up your hips and your lower belly.
Tell yourself here that your emotions are valid and it's safe to feel whatever it is you're experiencing right now.
As you imagine this orange light here at your sacral chakra,
Imagine you were sitting next to a beautiful and serene body of water.
Cultivate a sense of calm and peace with the universe around you.
Moving upwards,
Bring your attention to the space between your breastbone and belly button at your solar plexus chakra.
Imagine a vibrant yellow the color of bright warm sunshine filling up your abdomen.
And tell yourself you have a right to be here exactly as you are.
You belong here.
Ascending now to the heart chakra,
Bring your awareness to the heart beating in your chest.
Imagine the color green filling up your rib cage and your chest.
With a sense of strength in who you are,
Tell yourself you are worthy of love.
You are deserving of the same love that you give.
Feel as if every breath you take here is a little massage around your heart.
Now bring your awareness to the space right between your collarbones at the base of your neck to the throat chakra.
Imagine the color blue here bathing your throat chakra in the color of a clear blue sky.
Tell yourself your voice is valuable and powerful.
You are connected and an integral part of all the universe around you.
Continuing our journey upwards,
Locate the space between your eyebrows and step back a few inches in your forehead to your third eye chakra.
Imagine the color violet here in this space glowing bright.
This is your space of divine intuition and higher perspective.
Tell yourself I trust my inner voice and I hold a wisdom passed down from my generations and ancestors.
Finally,
Bring your attention to the top of your head at the crown chakra,
The space that was soft when you were a newborn child.
From this space imagine a beautiful pure white light radiating from the crown of your head upwards.
Tell yourself here I am connected to the divine.
I trust that the universe is conspiring in my favor.
To close,
Imagine now this beautiful rainbow of chakras glowing in your body from your root chakra with the bright vibrant color red all the way up to your pure white crown chakra.
Imagine all of these colors in the form of wheels like gears of a clock spinning in tandem working together moving energy freely up through the center of your body from the earth to the sky.
Now returning back to a few rounds of that straw breath,
Inhale through your nose,
Breathing to the very top of your lungs and expand.
And then purse your lips,
Take a soft gentle release and exhale to the bottom.
Again,
Inhale sealing the lips,
Filling to the top and then purse the lips soft sigh out.
One last time,
Breathe in through the nose,
Fill up,
Take a soft pause,
Sip a little more air in and then through purse lips begin to release as we find the close of our meditation.
And thank you for practicing with me today.
Namaste.
