The following meditation was created by Carla Grendesen of Intuition Continuum.
Welcome to this special meditation during which we will touch on each of the seven main chakras.
This practice is intended to guide the body into stillness and focus your attention inward to observe the part of yourself that resides beneath the surface,
Beneath the thinking,
Analytical mind.
The guidance offered in this practice takes you into a state of deep relaxation,
Away from the distractions of the outer world and your busy mind full of thoughts,
And toward your inner consciousness,
The observer of the thoughts.
If you miss anything that I say as you move forward,
Simply join back in wherever your attention lands next.
There is no wrong way to proceed,
Nothing to keep up with,
This is simply a space of acceptance of what is,
However the experience unfolds for you.
As you get settled into the seat beneath you,
Closing the eyes,
I'll invite you to consider a heartfelt intention to bring forward throughout this experience.
This is a short positive statement of your own choosing in present tense,
Usually beginning with I am,
Or I feel.
It is a state of being or feeling that you wish to embody.
Something such as I am strong,
I am calm,
I am valued for who I am,
I feel at peace.
Bring forward any images or scenes of yourself being and feeling this way if you have experienced it before,
Or how you envision it would be.
Without getting caught up in a narrative of what happened or what might happen to result in such a feeling,
Simply bring up any images,
Scenes and feelings.
Connect to them.
The seed of this heartfelt intention is planted during this experience,
And with this intention you are setting a new belief,
A new program to run behind the scenes,
Throughout this practice and beyond,
Throughout your daily waking and resting life.
I invite you to begin to bring your attention to your breath,
Noticing the in-breath and out-breath,
The rise and fall of your chest and belly,
Noticing the sensation of the air moving in and out through your nose or mouth,
And the feeling of your clothing on your skin.
Tune in to your feet,
An awareness of their placement in physical space,
Noticing the sensation beneath your fingertips,
Tuning in to the many nerve endings on your fingertips,
Noticing what they sense,
Perhaps it is simply air,
Whatever it is allowing the physical sensation to be acknowledged.
Inviting all of those physical sensations forward into your focus for a moment,
And then placing them into the background to form a part of the backdrop for this experience.
And continuing to breathe comfortably and naturally,
Turning your attention to the sounds that you hear.
You hear my voice and the music.
You may also hear other sounds in the physical space where you are,
From elsewhere in the building,
Or sounds coming from outside.
Inviting you to acknowledge the sounds,
And then place them as well into the background to form another part of the backdrop for this experience.
And continuing to breathe comfortably and naturally,
Turning your attention to the thoughts,
To the busyness of your mind,
Acknowledging that some of your energy goes where your thoughts go.
It often goes to points of time in the past,
As you contemplate things that have already happened.
Going over past experiences,
Thinking back to memories of situations and experiences you've had.
And also to points of time in the possible future,
As you contemplate things that might happen,
Things that have not yet come to pass.
They might happen,
They might not.
And with the knowledge that all of these thoughts,
Contemplations,
Memories,
Are available to be revisited later,
I invite you to intentionally bring back the energy that you've placed at these various points of time.
Bring that energy back into the here and now,
Into the present moment.
Reining that energy back.
And doing this through whatever means feels right to you.
Perhaps it's by visualizing the energy returning.
Perhaps it is by knowing or trusting or sensing that it has returned.
Reminding you that there is no wrong way to do this,
Or to experience any part of this practice.
However you are proceeding,
However you are choosing to do this,
Is exactly right for you for this moment.
Continuing to breathe comfortably and naturally.
I now invite you to take a deeper breath in.
And as you exhale,
Simply notice any difference,
Any change,
After this energy has returned to your energy field in the present moment.
Are there any sensations,
Any images that come into your mind's eye?
Perhaps there is nothing that you notice on a conscious level.
Whatever it is,
It is exactly right for you for this experience.
Continuing to breathe comfortably and naturally.
Turning your attention back to the physical body,
To begin a physical relaxation,
Starting at the top of your head.
Turning your focus to your hair,
Your scalp,
All your hair follicles and your hairline,
Your ears and temples and forehead.
Releasing any tension you may be holding in this area of the body.
Relaxing between the eyebrows.
Relaxing the muscles around the eyes.
Moving down the face,
The nose,
The space between the nose and upper lip.
Relaxing.
Softening around the mouth,
The jaw,
And the cheeks.
Releasing tension in the neck and the shoulders and the upper torso.
Tracing your attention down the torso all the way down to the base of the spine and the hips.
Noticing anywhere that you notice tension and releasing that as you are able,
Simply by drawing your attention to that area.
Shifting your focus back up to the shoulders,
And then tracing down each arm,
Past the elbows,
Past the wrists,
All the way out to the tips of the fingers on both hands.
Relaxing those muscles of the arms,
Arms feeling a little heavier,
Hands more relaxed wherever they're placed.
Shifting your attention to the lower body,
Beginning at the hips,
Tracing down the legs,
To the knees,
Tracing down the calves,
To the ankles,
And all the way out to the tips of the toes.
Allowing those larger muscle groups of the legs to soften and relax.
Legs feeling a little heavier.
Inviting you to take a deeper breath in,
And as you exhale,
Simply settling in that much deeper.
Invite you to envision yourself in the place of your choosing where you feel grounded,
Where you feel a sense of strong foundation.
I invite you to envision your feet planted in this space.
I invite you to draw in that sense of strength,
That sense of strong foundation up through your feet in this place of your choosing,
In your mind's eye.
Really tuning in to the feeling of groundedness coming up through your feet.
Noticing it flood your body,
Beginning at the feet,
Moving up the legs,
Feeling this sense of strength moving up the legs,
All the way up to the hips,
And this energy moving from the base of the spine all the way up each vertebra,
All the way up the neck,
And all the way out the crown of the head,
And beyond.
With a sense of your energy extending far beyond your physical body.
Just inviting you to notice what you are aware of in this space.
Perhaps it is a sense of expansiveness,
Of connectedness,
Or something else.
Whatever it is,
I just invite you to take a moment to acknowledge it.
Acknowledge what is arising,
While simultaneously feeling grounded,
Rooted in through your feet,
This sense of strong foundation.
I'm inviting you to take a deeper breath in,
And exhale.
Now inviting you to draw your attention to the center of your chest,
Your heart space.
Feel warmth and gratitude expanding outward from your heart,
Encasing your whole body in its warm sheath.
It's an energetic cocoon.
And bring forward your intention,
Your heartfelt intention for this practice.
This intention is an anchor and sets a positive new pattern for your unconscious mind and your whole being.
It will take root and blossom within and beneath all that you do from this point forward.
Bring forward your intention and the related images and feelings that go with it.
Allow it to sink in to your heart space.
Allow it to sink into your third eye,
The space between your eyebrows,
And into your consciousness and your very being.
Maintain your attention on your third eye,
The space between your eyebrows and your forehead.
The space where you receive and imagine and create from.
Soon I will begin sharing a series of rapid visualizations.
Allow these images presented to you to appear in your awareness in your mind's eye,
And then fade away without attachment.
They are intentionally described in quick succession.
Your focus is not meant to rest for long on each image,
But rather they are intentionally shared quickly in order for you to allow the images to come up and just as quickly move onward to the next.
Beginning with a space bar on a computer keyboard,
A red apple with a bite taken out of it,
A bathtub faucet that is dripping,
A row of snow-capped mountains,
A bee on a flower,
A handful of chocolate chips,
Three pink lemons,
A fireplace,
Fireworks on a dark sky,
A deer stopped completely still looking straight at you with dark brown eyes,
Two peanut butter and jelly sandwiches cut in half diagonally,
A gold wedding band,
A peace sign,
The American flag being flown at half-mast,
A red triangle,
A blue ladybug,
A door handle.
Now I invite you to turn the door handle and find yourself instantly transported into a forest.
As you step forward,
You notice that you have shrunk down to the size of the You begin to walk along the forest floor.
Things that you once walked on now tower over you.
Tree stumps are the size of hills and mountains.
Small twigs that easily snapped underfoot appear now to be the size of park benches,
The side of a path.
You spot a leaf which could serve as a rest spot for you.
It appears as big as a vast and enormous town square.
This is a place from which you can assess your current surroundings,
So you hoist yourself up over the stem of the leaf and take a seat on top.
Towering above the leaf are wild flowers of all different colors,
Like natural skyscrapers towering above you.
You notice this leaf itself is covered with many water droplets.
These droplets are the size of boulders relative to you and your new tiny size.
As you glance around at the various droplet boulders,
You notice that each one reflects a different vibrant color of the wildflower petals above it.
Curious,
You stand up and begin walking along the leaf.
The first droplet you come to reflects a bright blue color.
You gaze at it and notice your throat chakra beginning to vibrate.
You feel a warmth radiating up from the droplet,
Connecting with your neck and throat,
Absorbing all that comes through relating to communication and creative expression.
Any messages for you that come forward allow them to be pulled into your throat chakra now.
A tug in your core pulls you over in the direction of a droplet reflecting a radiant yellow color.
Following this pull of your inner guidance,
You move forward toward the yellow droplet.
Bright like the sun,
You notice it connects with the center point of your torso just below the rib cage,
Your solar plexus chakra.
Your self-esteem,
Your personal power,
Your confidence are magnified as you receive all messages being downloaded from this connection.
You stand in your true power with stillness and calm confidence.
You continue your walk,
Sauntering along,
Noticing another blue droplet,
This time reflecting a rich dark indigo color,
Almost a purple.
You feel called to lay back onto it,
And as the hydrogen bonds break and the water washes over you,
You notice your third eye chakra.
Your mind's eye feels cleansed.
You can see and feel more into the depths of your consciousness than you ever had previously.
Observe all that comes through,
And allow it to float past.
Standing up,
You miraculously feel dry and comfortable immediately,
Your attention now grabbed by a row of three droplets,
Close to each other,
Coming into your field of view.
Different colors,
One white,
One green,
One orange.
As you get closer to the droplet reflecting white,
You feel the crown of your head expand with openness to allow more energy to be drawn in,
Connecting you to the universe and to source.
You feel your connectedness with all that is.
The middle of the row of three,
The green droplet,
Warms your heart space,
Your heart chakra.
Accept any messages,
Images,
That come up,
And allow them into your open heart.
Finally,
The orange droplet connects to your abdomen,
Your sacral chakra.
You place your hands on it,
And notice the fluidity beneath your hands.
You become aware of anything relating to your social connections,
Your family,
Friends,
And relationships,
And the brewing of your creative ideas.
Noticing it all bubbling within your sacral chakra,
And connecting it deeply to this abdominal area of your physical body.
All messages relating to this chakra are being downloaded.
You are ready to jump back down onto the forest floor to continue your journey.
You spot one last water droplet at the leaf's edge,
Reflecting the color red,
Your root chakra.
You instinctively put both feet into the droplet,
And as you do,
Your feet slide right through it,
And you slide off the leaf,
Landing in a patch of moss below,
Which forms an incredibly soft landing.
Your feet sink into the soft green forest carpet,
Your whole body connected deep into the earth,
As though a cord were gently pulling you into the earth,
Yet allowing you to move and walk freely,
Feeling comfortable,
Not constrained.
Your whole body,
From head to toe,
Inner consciousness to physical body,
Feels cleansed and renewed,
Grounded.
In this receptive state,
Bring forward your heartfelt intention once again,
A reminder to your inner consciousness of the words you had chosen,
And the accompanying images and feelings.
Just as your feet sink into the moss,
And you feel the softness beneath your toes,
You feel this intention sinking deeply into your consciousness.
Continuing your journey through the forest,
You allow yourself to absorb all that you have witnessed and experienced.
Slowly,
You begin to notice the leaves and small rocks beneath your feet,
And nearby,
All of your surroundings,
To become smaller and smaller in relation to yourself once again.
You are becoming larger,
Returning to your regular size.
The pathway on which you have been walking,
Soon becomes more and more difficult.
It soon comes to an end at a clearing,
Where you find yourself sitting.
You return to the seat where you began this experience.
You are home.
You have always been here.
Bridging your inner consciousness with the outer world,
You begin to bring your awareness back into your physical body.
You begin to notice once again,
Your breathing,
The rise and fall of your chest and belly,
With each in-breath and out-breath.
Noticing the sensation of the air moving in and out through your nose or mouth,
With each inhale and exhale.
Noticing once again,
The feeling of the air on your face,
The sensation of your clothing on your skin,
And the support of the seat beneath you.
Noticing the feeling at your feet,
Beginning to feel the warmth of your feet,
Be aware once again of their placement in physical space.
Tuning into the sensation at your fingertips,
Allowing these physical sensations to begin to bring you back to a state of being more awake and more alert.
Noticing the sounds with more clarity once again.
Noticing the music and my voice,
As well as other sounds in your physical space and from outside.
Allowing the sounds and physical sensations to continue to contribute to a sense of being more awake and more alert.
Moving your fingers and toes,
Offering your physical body a stretch where that feels like a good,
Comfortable choice.
And as you feel ready,
Opening your eyes.
Taking a moment to express gratitude.
Gratitude to yourself for this practice,
For taking time for you,
And for all that you experienced.
This may be a time for you to make any notes,
If you have a journal or a pen and paper nearby.
Before moving on with the rest of your day or your evening or doing any other activity,
Take a few moments to ensure that you feel grounded and alert and awake.
Perhaps pat your body from shoulders to feet,
Ensuring that you are feeling grounded,
Present,
And awake before making any movements.
Thank you for offering yourself this experience today,
And I wish you a beautiful rest of your day and evening.
Take good care.
See you next time.
