Take a few moments here to sit or lay down.
Find yourself in a comfortable position to start this meditation.
Gently close your eyes and bring your awareness to the sounds and the smells that are in the space you're in.
Noticing the airflow and the temperature.
Noticing the sense that's around you.
We'll take some cleansing deep breaths.
Gently breathing in through the nose and exhaling slowly and deliberately through the nose.
We'll take another deep breath together in through the nose.
Slow exhale.
Last one together.
Deep breath in and a slow breath out.
Gently allow your breathing to return to its natural rhythm.
Noticing the rise and fall of the chest and the abdomen as you breathe in and out.
Noticing every muscle in your body release and relax with your exhale.
Letting go.
Bringing our awareness to parts of the body.
Noticing temperature.
Noticing physical sensations.
Noticing clothing perhaps that may be touching parts of the body.
And we'll start with our toes.
We'll start with our feet.
Take a few breaths at each body part and notice what it is you feel.
And we'll gently shift.
Shifting to the calf muscles and the shins.
Taking some time here to notice clothing,
Physical sensations,
Temperature.
And then gently shifting up ever so slightly to the thighs and the hamstrings.
Noticing any tension and releasing,
Allowing gravity to relax and release the muscles in the legs.
Gently bringing that attention to the abdomen and the heart center.
Once again,
Perhaps noticing the movement here as you breathe in and out.
And now let's move that attention.
Shift your awareness up to the shoulders.
And with your exhale,
As you're releasing tension in the body,
Notice those shoulders.
Notice if they're close to the ears.
Do you need to shift them down?
Moving them away from the ears.
Releasing with every exhale.
And let's notice our back.
How does our back feel?
Is it supported?
Does it feel secure?
Breathe deep into the back,
Into the shoulder blades,
Expanding the heart center.
And now let's shift up to our jaw.
Notice if you're holding tension in the jaw.
If you find that you feel tension in the jaw,
Open your mouth slightly and move your chin from left to right.
Helping to release that tension you may feel right now.
And bring your awareness to your forehead.
Your eyes are gently closed,
Then the muscles in your forehead should be nice and relaxed.
Allow this feeling of relaxation wash over your body,
Connecting us as we breathe in and out to our root chakra.
Our root chakra is connected to feeling rooted and grounded.
It governs our basic needs for good health in the body.
It's located at the base of our spine.
And when it is balanced,
You may feel energetic,
Positive,
Safe,
Secure.
When our root chakra is unbalanced,
We may feel anxious,
Depressed,
Fearful,
Unmotivated,
Restless,
Or insecure.
So continue breathing deep into the base of the spine,
Imagining that inhale spreading into every cell of the body.
And as you breathe deep down to the base of the spine,
Sending energy and healing to every cell of the body,
Imagine the color red.
This strong,
Powerful red filling every cell of the body traveling down to the root chakra.
And with every exhale,
Releasing tension,
Releasing anxiety,
And releasing all of the things that no longer serve you.
And with every exhale,
You can repeat these words to yourself.
I am grounded in this present moment.
I am grounded in this present moment.
We're connecting to our breath,
Breathing deep into the root at the base of the spine,
Imagining beautiful red dancing around.
And every exhale,
We repeat those words.
I am grounded in this present moment.
Bringing awareness to the breath,
Bringing awareness to the root,
And repeating that affirmation will help you to focus,
Will help you to release,
Will help you to let go of any fear or anxiety you may be feeling.
I am present.
I am rooted in this present moment.
Continue your focus on your inhale and your exhale.
Continue to imagine this beautiful,
Strong color red filling every cell of the body.
And with every exhale,
Repeating our affirmation.
I am rooted in this present moment.
I am rooted in this present moment.
If you find your thoughts wandering away from your breath and away from this affirmation,
Simply reconnect with the next inhale,
Bringing that light awareness of the color red in.
And when you exhale,
Repeat those words.
I am rooted in this present moment.
You may find you're distracted by the sounds around you.
You may find you're distracted by sensations in your body.
Perhaps emotions pop up as you repeat our affirmation.
All of this is normal.
When you realize you're distracted and your mind wanders away,
Simply connect to the next breath.
Breathing in deep down to the root,
Imagining that beautiful red.
Healing energy filling every cell with your inhale.
And as you exhale,
Repeating our words.
I am rooted in this present moment.
Repeating this process over and over.
My voice will become silent for the next few moments,
Allowing you to practice.
To practice on your own.
And when my voice comes back,
Simply listen and I'll guide you to the end of our meditation together.
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Let's take a nice deep cleansing breath here together.
Deep breath in through the nostrils.
And a slow exhale out,
Releasing our affirmation.
Allowing our mind to wander back to the space that we are in,
Connecting to the sounds and the smells around us.
Reconnecting to the body from the crown all the way down to the toes and the feet.
Checking in with the forehead and the jaw,
Noticing what it is that we feel.
Checking in with the shoulders and the arms and the hands and the fingers,
Perhaps even wiggling those fingers just slightly.
And moving our awareness to check in with the body at the heart center and the abdomen.
The legs,
The knees,
The shins,
The toes and feet,
Perhaps wiggling those toes.
And let's gently bring more movement back into the still body,
Rotating wrists and ankles,
And perhaps stretching those arms and those legs.
And before we end our practice together,
Let me remind you that you are safe,
You are worthy,
And you are loved.
Enjoy the rest of your day and thank you for joining me for this root chakra meditation.
