Welcome.
This guided meditation will encourage gentle release,
Letting go of the outside world to invite rest into your day.
During this practice,
We'll explore three chakras,
Or energy centers,
Found at the base of your spine,
Within your heart space,
And at the center of your forehead.
For this meditation,
You may choose to lie down with your spine in a neutral position.
You may place a cushion under your head or beneath your knees.
If you prefer to sit,
Find a place where your back is supported and your body is comfortable.
Make any small adjustments that help you feel supported and at ease.
Notice your surroundings.
Gently,
Look around the room and notice any sounds you may hear.
Feel the air around you and the support beneath you.
Now,
Turn your attention inward by softening your gaze or closing your eyes.
Notice the places where your body meets the support beneath you.
The back of your head,
Shoulders,
And hips,
Your arms and legs.
Let your body relax into that support.
Notice the feel of your breath,
A gentle expansion with every inhale,
A softening with each exhale.
Let your breath flow with ease as you feel the energy or prana that moves throughout your body.
Allow your mind to focus on my words during this meditation.
Use your imagination to picture the energy,
The images I describe.
If your mind wanders,
Gently invite it back.
Bring your attention to the base of your spine.
Feel a swirl of energy here,
A gentle spiral of warm red light.
This spiral of energy is muladhara,
Your root chakra.
Muladhara chakra is your steady base.
It connects you to the earth,
Helping you feel centered and grounded.
As you focus on this red spiral of energy,
Feel your hips,
Low back,
And lower belly soften into the support beneath you.
This swirling red light grows brighter with every inhale and expands with every exhale,
Sending grounded energy up to the crown of your head and down to your fingertips and toes.
Glowing with each inhale,
Expanding with each exhale.
Each breath gradually releasing any tension in your body.
Gently draw your attention up your spine to the center of your chest,
Your heart space.
The energy here glows with a soft green light.
Gently,
This spiral of energy is anahata,
Your heart chakra.
Anahata chakra is your center of compassion.
It is your source of empathy,
Love,
And joy.
Focusing on this green spiral of energy,
Feel your chest,
Upper back,
And shoulders soften into the support beneath you.
This swirling green light grows brighter with every inhale and expands with every exhale,
Sending compassion up to the crown of your head and down to your fingertips and toes.
Glowing with each inhale,
Expanding with each exhale.
Each breath gradually releasing any emotions in your body.
Gently,
Draw the attention from your heart space up to the center of your forehead.
Here the energy glows with a deep indigo or dark purple light.
Gently,
This spiral of energy is ajna,
Your third eye chakra.
Ajna chakra is your center of clarity and intuition.
It connects conscious thought to deeper insight.
Focus on this indigo spiral of energy,
Feeling the back of your head releasing into the support beneath you.
This swirling indigo light grows brighter with every inhale and expands with every exhale,
Clearing your mind as quiet energy spreads beyond the crown of your head and down to your fingertips and toes.
Glowing with each inhale,
Expanding with each exhale.
Each breath gradually releasing any lingering thoughts,
Letting you rest in peace and ease.
As you continue to rest,
Let your body fully release.
Your breath flows with ease and your thoughts drift by like clouds passing overhead.
Slowly,
Bring your awareness back to this moment.
Feel the support beneath you and hear any sounds around you.
Allow a gentle breath in and a gentle breath out.
Feel the energy,
The prana,
Move through your body with each breath.
Invite simple movement,
Wiggling your fingers and toes,
Rotating your wrists and ankles.
You may explore larger movements,
Perhaps stretching your arms overhead or gently hugging your knees to your chest.
Feel energy awakening your body.
You may choose to linger,
Resting on your back or in your seated position for as long as you would like.
If you are lying down,
You could choose to roll to one side and gently press yourself up to a comfortable seat.
We will close this practice by crossing your hands over your heart space,
Left palm on your chest and right palm resting on the back of your left hand.
Bring your attention to the base of your spine,
The red spiral of Muladhara,
Your root chakra.
From this place of grounded energy,
Draw your attention to the center of your chest,
The green spiral of Anahata,
Your heart chakra.
From this place of compassion,
Draw your energy higher to the center of your forehead,
The indigo spiral of Ajna,
Your third eye chakra.
Here,
Gathering a sense of stability,
Love and clarity as you thank yourself for making time for this guided rest.
Thank you for joining me for this guided meditation.
Please use care as you return to your day,
Allowing time to fully return to a wakeful state.
Be kind to yourself and have a lovely day.
