And as we're first starting this evening,
Getting a bit of a pulse of how we're doing.
And meaning by that,
We're not going to ask ourselves the emotional side of it.
What I really want you to do is get a physical check-in.
And by getting information as our physical body,
What our physical body is doing,
It also can gather some information as to where our state is,
Whether our nervous system feels regulated,
Whether we feel triggered.
And we're not really even analyze it.
We just want to pick up how we're doing.
Physical sensations are the way that our body feels.
So I like this example because I think it's accessible for all of us to understand.
If you think about when you have to urinate,
There are these physical sensations.
That's how you know you have to go to the bathroom.
And so the same sort of thing is what we're going to do.
We're just going to kind of check in as to how we are physically feeling right now.
Some key areas to check in with is your jaw.
Noticing if you're gripping or holding the jaw in any way.
Is your tongue pressing against the roof of the mouth?
Does the jaw feel relaxed?
Is it tight?
Is there pressure?
Are the teeth connected?
Is the mouth parted?
And maybe you're noticing other areas of the mouth that I'm not calling out.
And so just kind of taking note as to how your physical sensations are appearing in this moment.
Lowering down and beginning to feel how our shoulders are feeling.
Maybe perhaps they're rolling forward and there's even a little bit of a rounding of the head.
Or maybe they feel upright and relaxed away from the ears.
Maybe they're shrugging towards the ears.
Maybe your right side feels different than the left side.
We're using these anchors into the body to begin to become present in this moment.
Continuing to lower our awareness.
Notice how your belly feels.
Is there anything touching this area?
Maybe you can feel a shirt.
Maybe you have a blanket on.
And then maybe inside the belly,
Do you feel like you're holding on?
Are the muscles tense?
Is this area moving up with the inhale and lowering with the exhale?
Bring your awareness into your feet and in your legs.
Even just noticing what position these parts of the body are in.
Maybe you can feel that the feet are touching the floor.
Or they're resting on a blanket.
And then inside,
Is there any tightness in the legs?
Are you gripping the feet at all?
Do they feel relaxed?
And then I'm going to ask you to take a moment just to kind of check in with how you are feeling in maybe a different area.
Or maybe perhaps re-examining an area that we've already looked at internally.
Now we're going to begin to take a moment to relax the body.
Beginning with the facial muscles.
Let go and soften in the eyes.
Allow the cheeks to soften.
Relax the jaw as much as possible.
Sometimes we do hold tension in this area.
And so even if you let it go,
Just a half of number below it.
The throat is relaxed and open.
Allow the shoulders to release.
The arms relax.
Your awareness in your hands.
You soften the hands.
Allow them to be open with zero effort.
Feeling the movement of the breath in the belly.
Notice your inhale,
A lift,
And an exhale,
A release.
Take a moment or so to really feel the breath in the belly and let the muscles relax.
Wave of relaxation travels down through the legs to the feet.
As you let go of this area.
Even if you're in a chair and your feet are resting on the floor,
Zero effort to do so.
And if you're seated or lying down in a different manner,
Allow the feet to release and soften.
And I invite you to let go a little bit more,
As much as whatever your body will allow in this moment.
Whether your surroundings will allow,
Whatever your mind will allow,
Whatever your mind will allow to release.
Now I want you to begin to see that star.
And I want you to see a 3D version of it.
So unlike the version that I showed you,
It will be a 3D five-pointed star.
I want you to begin to see it travel in between the eyebrow center.
So right between your eyebrows.
We're going to use the star to clean up our chakras.
The third eye is associated with intuition.
The third eye helps you to see beyond what your two eyes cannot see.
And as the star is in this area,
I want you just to begin to see it turning slowly,
Almost as if it's like a little brush,
Just cleaning up this space.
And this star is breaking up any stagnation in this area so that you're intuitive and able to see what maybe is not right in front of you.
Star is going to stay inside the body,
Beginning to lower down now into the throat area.
This is where our throat chakra is located.
When aligned,
We are able to listen with clarity.
We speak when needed.
We are empowered.
We speak kindly.
And imagining that little star is just cleaning out this area.
And maybe your version of cleaning looks different than I described.
Maybe you just see the bright light in that area and the light is shining.
Or maybe it is that spinning and almost like a little brush cleaning,
Allowing your voice to be open and free so that you know the right moments when to listen and when to speak up.
As the star begins to lower,
It goes into the heart center,
The center of the chest where your heart chakra is located.
This area is associated with love,
Love in all manners,
Love for self,
Love for others,
Love of community,
Connection to love.
And sometimes this area might feel dingy or as if it needs a little bit of brightening.
And I want you to see that star clearing out this area for you.
And maybe as we continue the meditation,
Your visualizations changes.
As I said before,
Maybe it might look like a brush or the star spinning.
Anything I say doesn't resonate with you.
You can always change it a little bit.
Now the star begins to lower into the belly.
It'll stay right around the belly button specifically.
This is your solar plexus.
This area is associated with motivation and fire.
It's also associated with confidence within ourselves,
Knowing how worthy we are,
Deeply believing in who we are.
See this space cleaning and clearing,
Opening,
Removing any blockages that keep you from feeling truly in tune with yourself and confident.
Maybe even as we are traveling down through these areas,
You're getting a sense as to what chakras need a bit more love or attention.
We can do so outside of this meditation.
Maybe this meditation is just about gathering information about ourselves.
Star then begins to lower down into the pelvic region,
Several inches below your belly button,
Above the pubic bone.
This is where your sacral chakra is located.
This area associated with your sexuality,
It's your womb space.
It's also associated with the element of water,
Really thinking about fluidity in this area.
Are you able to go with the flow?
And I want you to bring a little bit of light with this star in this area,
A healing,
Clearing and cleaning,
Even inviting in what this area might need to make you feel more aligned in that way.
Really trusting in the imagery of this geometric shape,
Holding the intention behind it of clearing this area.
And then the star will lower down to the last chakra,
The root chakra,
Located at the base of the spine,
Where your perineum is located.
This area is associated with safety.
It's also associated with our ancestors,
Our lineage,
Those who came before us,
Those who we may have known or may have not known.
When this area is aligned,
We feel settled.
We feel grounded,
Allowing the star to clear out this area,
Setting the intention to bring back that stability in your life,
That safety.
And then seeing that star continuing to lower down below the feet.
And whether you are standing or seated or lying down,
Imagine as if that star is going to travel down below the feet.
It's going to connect with the earth,
Pull in the qualities of your stability,
Safety.
You're going to begin to see almost like a floor forming below you,
Right at the very edge of this star.
The floor is going to begin to grow these walls surrounding it,
And it's going to surround and encompass the entire body,
Creating this cylinder The cylinder is going to begin to travel up past the body,
Past the legs,
The hips.
The cylinder continues to protect and keep the body safe as it rises up past the torso.
And the cylinder reaches all the way to the face and then above the head slightly.
You see the star traveling from the very bottom of the floor as it travels up through those chakras.
One more time going all the way up to the crown of your head and a little bit higher.
This star then connects to a source,
A greater power than you,
Whatever you might believe in,
Whether it's the universe or God or nature,
Something bigger than you,
Where our divine purpose comes from.
And then you gently begin to see that there's almost like a lid forming over top of you.
You are in this protective cylinder.
You are in this protective cylinder,
Inviting in the qualities that would serve you right now.
If there was a certain chakra that felt misaligned,
Maybe you bring in that quality,
Maybe it's safety,
Fluidity,
Self-confidence,
Love,
Empowerment of the voice,
True intuition,
Feeling a deep sense of peace and calmness,
A deep sense of relaxation in the physical body,
A deep sense of trust for this moment,
For where you are in this exact moment of life.
I'm going to give you a moment or so of silence just to be with your breath,
Trusting all of those qualities are surrounding you,
Almost like they're hugging you in this area.
Maybe it's just an opportunity to be still,
Which happened to those little moments of silence.
And then come back to the breath again.
Feel the breath as the physical body expands with the inhale,
Releases with the exhale.
Whether you enjoyed the full meditation,
30 minutes of relaxation,
Or had moments of it,
Really praising yourself for showing up,
For trying and being here,
Meeting yourself where you are,
Starting the journey of finding calmness and peace,
Or continuing it for the last moment,
Just be inside the physical body and breathe,
Noticing the physical sensations,
The expansion and openness of the inhale,
The release,
The letting go of the exhale.
And then we'll conclude as we always do,
Connecting with our heart space.
And maybe that just means bringing your awareness to that area internally.
Maybe you bring one hand on top of the other,
Or maybe you bring your hands to prayer.
Anjali Mudra,
A mudra just as a hand gesture.
And as you are connected to this space behind the hands,
Reconnect back with that love and specifically love for yourself.
And use this final opportunity to connect in a way that is authentic,
Connect in a way that is showing love to yourself,
Connecting with your heart space,
Connecting with your heart space.
And as you are connecting with your heart space,
Connect in a way that is authentic,
Connect in a way that is showing love to yourself.
It could be a message,
It could be a creation of an affirmation that you might want to take with you.
It could be just an acknowledgement for showing up,
Acknowledgement for how hard you're working,
A message of worthiness.
Take this final moment to connect yourself in any way that feels authentic.
I'm deeply grateful you have joined me.
Namaste.
Thank you so very much for joining me.
