Welcome to this guided meditation for a relaxed and healthy lower back.
I'm Dr.
Kim.
I help people heal chronic lower back pain using natural and holistic methods.
Your lower back holds the foundation of your physical and energetic body.
When it's tight or in pain,
It often signals imbalances in your root and sacral chakras,
The centers of stability,
Safety,
And flow.
Today we'll use breathwork and visualization to release tension and move energy up your spine,
Unlocking your body's natural alignment and ability to heal.
I invite you to practice this daily for one to two weeks alongside a targeted movement program to fully heal your lower back for life.
You can find more information on this via my Insight Timer profile.
Find a comfortable place to lie down on your back.
Use a pillow underneath your thighs to take the pressure off your lower back.
Once you are settled,
Close your eyes,
Take a deep breath in,
And let's begin.
Bring your awareness to the base of your spine.
Feel the weight of your body resting on the earth's surface.
Take a deep breath in through your nose.
Now exhale deeply through your mouth.
As you continue to breathe,
Imagine a warm,
Red light glowing at your tailbone.
Here is your root chakra,
Your center of grounding and stability.
With each inhale,
Feel this red light expanding,
Strengthening your connection to the earth.
Imagine glowing red roots growing out from your tailbone,
Reaching deep down into the earth,
Eventually connecting with the earth's core.
See yourself tethered to the beating center of the earth.
Now repeat after me.
I am safe.
I am supported.
I am held.
I am safe.
I am supported.
I am held.
I am safe.
I am supported.
I am held.
Now squeeze your glutes together.
Contract your butt muscles and hold it.
Feel the strength and stability your body provides.
Now completely relax.
Let's shift your awareness to just below your navel where your sacral chakra resides.
See a warm,
Orange glow spreading across your lower belly and lower back.
This light softens any tightness,
Allowing for optimum movement and flow.
As you inhale through your nose and exhale through your mouth,
Visualize this orange light gently encasing your lower back and lower belly.
Melting away any stiffness.
Let your back,
Glutes and thighs all completely relax.
No more guarding.
Let the light flow and let your digestion flow.
See this orange light waving and pulsating through your pelvis,
Belly and lower back.
Repeat silently.
I release all tension.
My lower back is fluid,
Open and free.
I release all tension.
My lower back is fluid,
Open and free.
Now squeeze your glutes together.
Feel your stability and strength radiate through your pelvis and lower back.
Now take a deep inhale through your nose,
Pulling the energy from your root and sacral chakras up your spine.
Feel it rise upwards like a warm wave,
Through your navel,
Into your chest,
Up into your throat and finally reaching the crown of your head.
At the top of your breath,
Hold it.
Let the energy gather and expand through your skull.
Now slowly exhale through your mouth,
Feeling warmth and relaxation cascade through,
Down your spine.
Now inhale deeply,
Pulling your energy up from the base of your spine,
Through your belly,
Through your chest,
Your throat and up into your head.
Now hold your breath right at the very top.
Feel the energy pull in through your skull.
And exhale through your mouth,
Letting everything go.
Feel the energy wave down through your body.
And one more time.
Deep breath in,
Pulling that energy up from your lower back and pelvis,
Through your spine,
Spiraling upwards into your throat and up into your brain.
Hold your breath here.
Smiling as you feel that energy pull in through the crown chakra.
Now release.
Let your breath go.
And breathe normally.
Let go of effort.
Feel your entire body glowing with energy.
Feel the tingling through your fingertips and toes,
Your skin prickling,
Any goosebumps.
Your body is radiating a soft golden light that flows freely from your head all the way down to your toes and all the way back up.
Bask in this energy.
Feel yourself glow.
Now bring your awareness back to your lower back.
It is now stable,
Strong and aligned.
To fully integrate this healing,
Repeat this meditation every day for one to two weeks and do it alongside a physical rebalancing program that strengthens and supports your spine.
Your body is always listening.
Keep showing up with love and compassion for yourself and watch your life improve.
Thank you so much for being here.
See you tomorrow.
