Welcome to your 20 minute meditation through the chakras.
If you are in an uncomfortable seated position,
Please make yourself comfortable for the duration of the meditation.
You can start either by lying on the back in constructive rest pose with the knees bent,
Feet hip width apart and then gently draw the knees together.
Otherwise feel free to lie on your back,
Perhaps supporting the knees with a bolster or some props.
Or if you'd like to come into a seated position,
Make sure that you can stay there.
Getting yourself comfortable,
Gently draw the heads of the shoulders back,
Lowering the shoulder blades to support the heart.
Soften the eyes and the space between the eyes.
Notice if there's any residual tension within the jaw.
And as you lay here,
Start to soften the muscular junction at the jaw.
Once the jaw has started to release,
Start to tune into your breath.
Notice your breathing patterns.
And without deciphering for yourself a negative or positive form of breath,
A preferred or un-preferred averted from type of breath,
See if you can just observe the breath from an eye of awareness.
Notice if there are certain places in the body that you tend to breathe into and others that you avoid or feel inaccessible.
Making this observation,
Actively choose to engage with your breathing.
You can start by breathing in towards the base of the spine,
Allowing the breath to deepen,
Lengthening the expansion of the inhales just enough that you start to feel the muscles at the base of the spine start to expand.
Perhaps if you breathe generally to an inhale of four,
You increase this to six or seven.
Noticing what happens when you increase the assumed capacity of the breath.
Inhale one,
Two,
Three,
Four,
Five,
Six,
Seven,
Pause.
Observing here any sensations within the base of the spine.
Perhaps color comes up.
Perhaps you see a vibrant red or a deep red.
Are there splotches within these colors,
Tensions between the eyes,
Or perhaps you see nothing at all,
Just sensations that occur or feelings that come up as you breathe towards the base of the spine.
If you have not exhaled,
Exhaling,
Two,
Three,
Four,
Five,
Six,
Seven.
Continue to breathe in this paced manner.
Inhale one,
Two,
Three,
Four,
Five,
Six,
Seven,
Pause.
Exhale seven,
Six,
Five,
Four,
Three,
Two,
One.
Breathing at your own pace,
Using the count of seven as a suggestion.
As you breathe towards the fourth sacral vertebrae,
Notice if any sensations come up.
Perhaps grief,
Ungroundedness,
Fear.
And if these sensations arise,
Continue to breathe,
Allowing for the sensations to change.
Noticing stories that may arise,
Stories surrounding grief,
Ungroundedness.
See if you can accept those stories as something that exists within the body.
And from this place of acceptance,
Notice what occurs on the exhale,
Two,
Three,
Four,
Five,
Six,
Seven.
Moving up to the space just below the belly button.
Seeing if you can allow the breath to expand the belly,
The abdomen.
And on the exhale,
Find a gentle contraction.
Maintaining your count,
Or perhaps lengthening the count.
Inviting yourself to breathe more deeply and more profoundly,
With the same sense of ease.
As if you were just breathing normally.
Allowing a deepened breath to be integrated as part of your practice,
The practice of living.
And as you breathe in towards the base of the belly,
Notice if there's any tension that exists here.
Inhaling,
One,
Two,
Three,
Four,
Five,
Six,
Seven.
And as you notice any tension,
Can the inhale start to massage into that tension?
Perhaps places where your creativity or your personal connection to your own desires has been obstructed or blocked.
And as you exhale,
Can you start to wiggle out those blocks?
Start to erode at those obstructions.
Two,
Three,
Four,
Five,
Six,
Seven.
And continuing with your breath.
Noticing sensations that occur.
Anything that blocks your personal creativity is kindly asked to be removed.
And then moving up towards your solar plexus,
The home of the Manipurna Chakra.
Home of personal power,
The ego,
Sense of self.
And noticing what sensations come up when you think about yourself,
Who you are,
What you want,
And your power of manifestation.
Inhaling,
Two,
Three,
Four,
Five,
Six,
Seven.
Pause.
And as you exhale,
Allowing the Manipurna solar plexus to soften,
Two,
Three,
Four,
Five,
Six,
Seven.
And again,
Notice if there is tension between the eyes or at the back of the skull or the jaw.
And just acknowledging what changes occur when you give yourself permission to have drive and will.
When you give yourself permission to be creative,
To have internal inspiration.
When you give yourself permission to grieve and to be here.
And then moving up to the Anahata Chakra,
The fourth chakra,
Located at the center of the ribcage between T4 and T6,
Fourth and sixth thoracic vertebrae.
And as you breathe into here,
Allow the sides of the ribs and the back of the ribcage to expand.
As you exhale to the count of seven,
Six,
Five,
Four,
Three,
Two,
One.
Can you soften the front of the sternum,
Allowing the back of the ribcage to conflate,
To expand?
Inhale,
Two,
Three,
Four,
Five,
Six,
Seven.
And exhaling,
Two,
Three,
Four,
Five,
Six,
Seven.
And just observe for yourself,
What is the state of the heart?
Do you give too much to others?
Receive too much?
And can you balance the ebb and flow of the energy of love and kindness,
So that kindness can direct inwards towards yourself,
As well as outwards towards the world as a whole?
Can you find compassion and direct it inwards and direct it outwards?
And just noticing the state of the heart,
Can you use your manapurna,
Your third chakra,
To support the actions of the heart?
Can you use your second chakra to support your personal will?
Can you use your sense of groundedness,
Your right to be here,
To allow you to manifest?
And moving up to the region of the throat,
The vishuddha chakra,
And being aware of any sensations that reside within the throat.
Perhaps sorrow or grief cloud you from speaking your will.
Perhaps unresolved patterns or conflicts create a disconnect between your intuition and your voice.
And just starting to be aware of the way that the voice is used,
Tension at the back of the throat,
At the front of the throat.
Perhaps your voice gets locked towards the back of the throat.
And as you become aware of your relationship towards the neck and throat area,
Can you start to soften the muscles in this region?
Sternomastoids soften.
Jugular notch soften.
Seeing if you can soften even the palate at the back of the throat.
And as these muscles begin to soften,
Can you use the exhalation to bring just enough tenacity that the voice feels supported?
Breathing together,
Inhale,
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven.
And moving up to the Ajna chakra,
Place of the intellect and the intuition.
Space between the eyes and the ears.
Noticing the effects of what you hear on your ability to process patterning and abstract thoughts.
And inviting yourself into a space of subtle silence.
Distancing yourself from any tyrant thoughts that may exist.
Things that don't serve you,
That work against you.
Any overwhelming thoughts.
And rather than just trying to avoid them or avert from them,
Just accept them.
Creating a dialogue internally.
Perhaps saying hello.
And noticing what comes up as you create a dialogue.
If you are a word person,
Perhaps you have an internal conversation with limiting thoughts,
Unhelpful thoughts.
And if you're more of a feeling person,
Perhaps it's just sensations and emotions wrapped around them.
Allowing yourself to choose to use the heart and the voice to gently guide any unnecessary sounds,
Echoes into a place of silence.
Embracing that silence with your sense of self.
Embracing that silence to allow for inner creativity.
Embracing that silence in order to acknowledge your right to be here,
To be present.
And then moving up towards your crown chakra.
To the top of the head.
To hasrara.
Connection to a higher power,
The universe,
Divinity,
Collective unconscious.
Whatever suits you and your belief about what is beyond the self,
What is intertwined with the self.
And acknowledging this connection,
This ability to open.
Can you pull that energy from this source towards your intuition?
Filtering out and discerning what is necessary and what is not.
And if it were to come into your voice,
What would it sound like?
Feel free to make noise at this point if it serves you.
And then moving in towards the heart.
How can you work with your heart to serve this energy?
How can your heart serve this energy?
These thoughts,
These beliefs,
These patterns.
And then moving towards your manipurna.
How can your personal action,
How can your will be integrated into words?
The collective unconscious,
Connection to something greater than myself.
And moving downwards towards the lower belly,
Just underneath the navel.
How can your internal creativity work when we acknowledge we are connected to all that is around us?
And finally returning to the base of the spine,
Even towards the feet.
What sensations occur when you acknowledge that everything around us is connected to us?
What decisions,
What actions desire to arise?
And becoming aware of your personal desires.
Moving back up to the second chakra,
Third chakra,
Fourth chakra,
How do you communicate your desires?
Fifth chakra.
How do you intuitively feel about decisions and impacts?
Sixth chakra.
And once again,
How does your behavior connect into the greater whole?
And pausing here,
Allowing yourself to sink into the realizations,
Into the sensations.
And sensing your realizations within the body.
Namaste.
