Hi,
I'm Caroline and today's practice that I have for you is a gentle chakra meditation.
So we'll begin by exploring the different chakras one by one.
Each chakra is associated with a color,
A feeling and a sound.
So as we travel through the chakras which lie along the spine and our centers of energy that help regulate and balance our physical and emotional bodies,
We will take time to focus on each one.
So for this practice,
Go ahead and find any comfortable spot that you can either stand,
Sit or lie down.
The important thing to keep in mind is that you have a long spine here.
So wherever you're standing,
Try to stand up straight,
Wherever you're sitting,
Give yourself enough support so that you can support a long tall spine.
Or if you're lying down,
Try to lie down either on your back or on your stomach so that you can have a long spine.
Find your comfortable spot and make yourself as cozy as possible.
Take as long as you need to find the support to make yourself comfortable or feel at ease here.
When you feel ready,
Allow your eyes to gently close.
And start to take full deep breaths,
Inhalations and exhalations,
Filling up your lungs then allowing them to empty out completely.
Notice how this breath feels in your lungs and in your body.
Notice how your position slightly shifts with each breath in and out and then returns to neutral.
Continue to relax and feel the weight and density of your body anchoring down to whatever surface is supporting you right now.
Allow yourself to really sink in.
Start to check in with the midline of your body.
So the very center from your pelvic floor all the way up to the crown of your head following the length and curves of your spine.
Bring awareness to this area as you continue to soften.
Bring your attention now to the base of your spine as we check in with the first chakra,
The root chakra or muladhara located at the very base of your spine in the perineum.
Visualize the color red starting from the base of your spine glowing bright.
And the focus of this chakra is grounding and foundation knowing where we belong.
Continue your deep breathing in and out and with your exhales can either say out loud or think in your mind the sound lahm.
And as you think this sound allow the red light to spread throughout your body.
When you feel ready we'll move along the spine to our second chakra,
Tswari sthana or our sacral chakra located above the perineum and about four fingers below the navel.
This chakra is all about our emotional well-being and our connection to our sexuality.
This chakra glows bright orange,
So imagine in your mind's eye a bright orange light radiating from the center of this chakra.
And as you breathe deeply in and out can either say out loud or think in your mind with each exhale the sound vahm.
With each breath in and out imagine this orange light spreading throughout your body.
And we'll move to the third chakra located above the navel right in the solar plexus the very center of our torso.
This is the manipura chakra or solar plexus chakra and has everything to do with our own will and personal power,
The seat of our self-confidence.
This chakra glows with a bright yellow color,
Imagine this yellow radiating from your solar plexus.
And as you breathe in and out stay allowed or think with each exhale the sound ram.
As you breathe in and out picture this bright yellow color enveloping your whole body.
Moving to the next chakra anahata or our heart chakra is located in the chest directly in the center next to the heart.
Imagine here a bright green light shining and radiating with the pulse of your own heart.
Then this chakra is the center of our love for ourselves and for others and our feeling of acceptance community and belonging.
And as you breathe in and out use your exhales to say aloud or think in your mind the sound yam.
And as you continue to breathe imagine this green light slowly spreading to all parts of your body enveloping you in a feeling of love and acceptance.
Move to the fifth chakra vishuddha or our throat chakra located directly in the center of your throat.
This center glows with a light blue color.
Imagine this light blue radiating from your throat the center of your communication and self-expression.
As you breathe in and out use your exhales to say aloud or think within your mind the sound hum.
Continue breathing and imagining this light blue glow gently spreading to all areas of your body.
Our sixth chakra is called asana or our third eye chakra.
It's located right between the eyebrows and the skull and glows with a violet light.
Imagine this soft purple light radiating directly from the center of your brows.
This is the center of our own intuition.
The place of our concentration where we truly know.
As you breathe in and out use your exhales to say aloud or think to yourself the sound alm.
Imagine this violet light gently spreading from the center of your insight all along your body.
And the seventh chakra located directly at the top of the head the crown of our head is called sahasra or our crown chakra.
This is the center of white pure light at the top of our head and represents our own wisdom,
Our feeling of bliss and our sense of integration into the whole.
There's no sound associated with this chakra so simply breathe in and out deeply and with each breath imagine this white light spreading not only across the whole body but from the top of our head all across out and beyond us.
When you feel ready let this visualization of light gently subside.
Take a moment again to feel your physical body check in with the support of the surface you're standing sitting or lying upon and take a few conscious deep breaths in and out through your nose.
When you feel ready gently blink your eyes open.
Take one more deep breath in through your nose and out through your mouth.
Bring your hands together towards your heart and thank yourself for taking a moment to practice your meditation.
