So starting to find a steady rhythm in your breath.
Wherever you are,
Perhaps allowing the inhalation to be about three seconds long.
Holding for just a moment at the top.
And exhale three seconds out.
Retaining the exhalation at the very bottom of the breath for just a moment.
Continue to breathe in this way,
Just allowing everything to come into balance.
Exhaling to feel more grounded in your body.
Three count inhalation,
Pausing.
Three count exhalation and retaining at the bottom.
Just do one more.
Inhale three,
Two,
One,
Hold.
Exhale three,
Two,
One,
Hold.
Begin to bring awareness to the tailbone,
To the very bottom of your spine.
Begin to feel sensations,
Observing any tension,
Any stress.
Whatever is here for you in the pelvic bowl and maybe even down into the legs and feet.
Beginning to cleanse and clear any energetic debris that may be living in this root chakra of yours.
You might visualize a red light as if it's a funnel.
Starting at the very base of your spine,
Funneling down towards the earth.
This red light holds the energy of feeling grounded,
Feeling safe,
Feeling secure and held knowing that all your needs will always be met.
Trust.
You can breathe in some of that grounding energy from the earth up through the legs into the very base of your spine at the root chakra,
Muladhara.
And then exhale,
Send some of that breath down back to the earth.
You can affirm here,
I am safe,
I am safe,
I am safe.
Begin to bring the awareness now up to your sacral chakra located below the belly button.
You can visualize your sacral chakra as a whirlpool or as a funnel.
So think of this extending out like a cone from underneath your belly button out.
And then on the backside of your body,
Extending from your lower back area and then out.
So you're going to feel the energy right within,
Beginning to swirl around,
Bringing in the element of water.
Let whatever breath is here for you flow into your sacral chakra as you visualize the color orange.
This is a home of emotions of where we digest our experiences,
Where we can also hold on to memories,
Nostalgia.
It's also a place of creation,
Right?
We birth from this place,
We invite in the flow,
The tide,
The ebb,
The flow.
So if there's any movement that you want to take for this chakra,
You can make some hip circles or just really tune the breath into the lower belly.
Notice what you feel.
The moon is in cancer today,
So if you're in your feels,
It's okay.
This is where you'll release some of that over the next day or so.
Just breathe and give some love into the sacral chakra.
You can affirm here,
I flow with life.
I flow with life.
I flow with life.
Letting go of any control,
Of any need to hold on,
To be rigid or stuck.
Flow.
Let life flow through you.
Take a breath into sacral.
And exhale.
Beautiful.
Draw awareness to solar plexus,
A little bit higher.
Located right below the sternum,
Above the belly button,
So somewhere in that space.
This is your very center.
This is your core,
Your power,
Your intuition,
Your inner knowing,
Your gut,
Your home of transformation,
Transmutation.
Just begin to visualize some more,
Cultivating in the very center of you some heat,
Some fire,
Invite in fire.
Maybe your breath starts to become a little bit more rapid,
Breath of fire.
And just like your sacral chakra,
Feel the extension of your solar plexus from your core and out,
And then in the middle of your back and out.
Exhaling in the color yellow with your breath.
The color of the sun,
Of sunflowers,
Of joy,
Of action,
Of clarity.
Fully breathe in and out.
There's any fear or doubt or butterflies in your stomach or any bits of uneasiness.
Notice that,
Observe that,
And use the exhales to send it out.
Imagine you're picking up whatever's in your solar plexus with your inhale,
Like scooping it up,
And your exhale just releases it out through the heart,
Through the throat,
Out through the mouth,
Fully releasing yourself of any attachments that you don't need,
That don't benefit you or serve you in the space,
Taking all of your power back.
Send a breath into solar plexus.
Retain the breath,
Feel the expansion,
Hold,
Big sigh out,
Release it all out.
And trickle the awareness up to your beautiful heart space,
Anahata,
Heart chakra,
Located right at the center of your chest,
Enveloping your lungs,
Your rib cage.
Just feel this green light energy or maybe a rose just blooming in front of the heart space.
Your arms are the extension of your heart chakra,
So also bring awareness into the arms and shoulder blades.
Start to feel some loving energy flow into your heart as you inhale and breathe out any fear with your exhalation.
Does anything that you're looking to let go of or forgive or release,
Let your heart's wisdom and your heart's tenderness help you to do that here?
Maybe these breaths of yours feel more expansive,
Filling yourself up with some nourishment,
Some kindness.
And again,
If there's any emotions here in the heart space,
Maybe it's excitement or joy,
Contentment,
Gratitude,
Feel those things.
Allow them to radiate out of the heart space.
Perhaps there's somebody that you would love to send some loving energy to that needs some love,
Encouragement,
Some lights.
Just bring them into your heart center and just feel like they are wrapped up in a green aura of healing light energy.
Maybe it's yourself.
Spend a few more moments here with your heart space.
Beautiful.
Take awareness now up to your throat chakra located right at your neck.
See if you can relax your shoulders down away from your ears.
Broaden across your collarbones.
Maybe you open and close your jaw a few times.
Unhinge any tension from that lower jaw.
Swallow to bring moisture into your throat.
Just begin to visualize a blue scarf wrapping around your throat.
And this blue scarf around your throat helps you to clear away any resistance to speaking your truth,
Helping to clear your throat chakra so that you can express your true self,
Communicate with ease,
Tap into your listening skills and overall just open any communication blockages that you may have or have had in the past.
Maybe you feel like you need to clear throat and that's totally normal.
And affirm here,
I speak my truth with ease and grace.
Sending some breath into the throat chakra.
If you're familiar with yogic breath,
You might seal the lips with your exhalation and pass the breath up through the back of your throat creating a hall-like sound,
An oceanic-like sound to your breath.
Now let's begin to bring the awareness to the space right between the eyebrows,
Third eye,
Ajna chakra.
The color for this chakra is like an indigo purple color so you can visualize that emanating from your third eye,
Seeping into the orbs of the eyes and just cleansing any fogginess in the mind space.
Connecting you to your intuition,
To your clairvoyance,
Clairaudience,
To your clairsentience,
Claircognizance,
Your intuition skills and abilities that you were born with.
Starting to visualize maybe something that you're calling into your life or manifesting.
As you continue to really bring the inner gaze up into the third eye space,
You might notice some warmth happening there,
Just clearing,
Cleansing,
Balancing,
Aligning.
Affirming here,
What I visualize manifests or maybe I am co-creating with the universe.
Maybe there's another affirmation that's coming to you now using your intuition,
Trusting your inner guidance.
Just affirm,
Trust.
Beautiful now let's bring awareness to the very crown of your head.
This is your crown chakra.
The crown chakra can sometimes be visualized as a lotus flower,
Opening,
Expanding,
Blossoming,
Taking in the universe,
The cosmos,
The stars,
The sun through this pillar and stream of white light energy.
Your crown chakra is the connector to all of life.
It is in this space that we are connected to higher consciousness,
To unconditional universal love.
Feel as though there is that white light dripping down from the cosmos into your crown,
Passing down through the third eye,
Down into your throat chakra,
All the way into heart space,
Down into your solar plexus,
All the way into your sacral and landing at the root chakra,
Washing down the upper legs,
The knees,
Shins and calves,
Ankles and feet.
Feel yourself connected to all that is above you and all that is below you and all that is around you.
Completely whole,
Devoted to your well-being,
Spiritually,
Emotionally,
Mentally and physically.
Tuning into that energy of oneness.
All that I am is all that you are.
All that you are is all that I am.
A few more breaths to bring harmony and ease into your body.
Perhaps you feel more clear,
More open,
Creative,
Excited,
Driven,
Loving,
Expressive,
Safe,
Connected.
One more deep breath here.
A full exhalation.
Start to become aware of your surroundings.
You can wiggle at your toes,
At your fingers,
Maybe rotate your head right to left.
Open your eyes if your eyes ended up closing.
Mine did.
Maybe you start seeing the beauty that's around you here.
How will you nourish yourself for the rest of this day,
For the rest of this week?
What will you do to show up for yourself in this loving,
Nurturing,
Compassionate way?
As you start to come back fully,
Just give yourself a little bit of gratitude.
Thank yourself for even just spending these few moments with yourself,
Knowing that you can come back to this meditation at any point in time.
If you ever need just a little bit of energetic upkeep,
You know,
As we spring clean our homes,
So should we spring clean our energy on a daily basis if you can.
And it can just be as easy as scanning your body,
Seeing where there's tension,
Seeing where there is a little bit of extra loving that your body is calling out,
And just using the breath,
Honestly,
To take care of you.
The breath is our life force,
Our prana,
Our energy.
So with breath and connection and just awareness,
You can make really big shifts.
And it all just starts with awareness.
So I thank you.
I hope you enjoyed this little meditation today.
Let it serve you as many times as you need for the rest of life.
And I look forward to connecting with you next week.
