Hello and welcome to this guided meditation.
I'd like you to begin with closing down your eyes,
Placing your palms face up,
And touching your thumbs to your pointer fingers.
Gyan Mudra.
Finding the places your body is touching the floor or surface beneath you.
Taking the time to align your spine.
Tuning into the breath and slowing down.
We're going to begin with a voom sound,
Kind of like a kid making the sound of a car.
Letting that reach the end of the sound before you inhale.
This relaxes the nervous system.
It's from Peter Levine.
Vooooom.
That's what it's going to sound like.
We're going to do that about six times.
Inhaling and vooooom.
Noticing how that reverberates all the way down to your belly.
Inhaling.
Vooooom.
Vooooom.
Vooooom.
Just settling in.
So that stimulates our rest in our system.
Traveling all the way to the belly.
Signaling,
Okay,
We are safe here.
We're going to just check in with the shoulders.
Just ever so slightly raising your shoulders towards your ears.
And releasing them back and down.
This doesn't have to be a big movement,
But we're going to do this a few times.
So just anywhere you feel some tension in your shoulders,
Just lean into it just a little bit.
Raising it up and releasing it back and down.
Do that a few times.
And noticing what shifts in your spine.
We're looking at how can we come into balance before we begin.
Raising them up just a bit.
Rolling them back and down.
Just noticing what's shifted in your posture.
Finding your alignment.
And we're going to begin to scan the right side of the body.
So scanning from your crown down your face.
Eyes,
Cheeks,
Ear,
Jaw,
Neck.
Just the right side.
Checking in with the side of the body.
Shoulder.
Arm traveling down to wrist and fingers.
Relaxing.
And then down the right side of the torso into the ribs and belly.
Hips.
Thighs.
Knees.
Calf and ankle.
Feet and all of the toes.
And the sole of the foot.
And beginning to scan and pay attention going all the way back up the body.
So taking your time.
Just placing your attention where you can.
Tuning into the body.
And the right side is the side of action,
Of doing,
Of planning,
Of yang.
And just once more at your own pace scanning.
Noticing what you notice.
And we're going to do the same with the left side.
So moving on over.
Shifting that arc over to the right side of the crown and forehead.
Eyes and cheeks.
Ear and jaw.
Neck and shoulder.
Down the length of the arm and elbow.
Wrists and palms and fingers.
Fingertips.
And chest and ribs.
Belly and hips.
Thigh and knee.
Calf and ankle.
Foots.
Toes.
Sole of foot.
And traveling back up.
This is the feminine side of the body,
The yin,
The moon side.
Where we have our creativity,
Our intuition.
Perhaps you notice a slight smile.
And when we're scanning the body in this way,
We are bringing into balance left and right side.
Creativity and logic.
Bringing positivity in.
Scanning again.
Awareness on the body.
Finishing this round,
We'll come now to the center line.
So seeing if you can notice.
Sushunya,
This is the center channel.
Imagining a straight line from your head down the center of your body.
Perhaps from your root,
Yamudara.
Grounding yourself into the earth with roots,
Perhaps,
Towards the center of the earth.
Rooting yourself.
It's important to do this before we go into any more energetic type meditations,
Such as this one.
It's from transcendental meditation.
So feeling your crown up to the sky.
One of the white color or blue.
This cord traveling up to space.
And we're going to start at the root.
So,
Imagining muladhara.
Color red inside of an orb,
You can think of a crystal ball.
Make it whatever size you'd like,
But placing it where your root is in your body,
To the bottom of your tailbone.
Red light inside a crystal ball.
Seeing that expand through the crystal.
Refracted out through your entire body.
You can keep placing that light in that ball if you lose the image.
Perhaps pulsing.
We're going to move up,
So placing that crystal in your lower abdomen,
Where your sexual organs are.
And this is the sacral chakra.
We're going to place an orange light.
Tiny orange light in the center of that crystal and watch it expand out.
Perhaps yours doesn't expand and it's just more of a glowing orange light in this area.
That's also okay.
Moving up to right above our belly button,
Below the ribcage.
Center of power.
Yellow light inside the orb,
Pulsing it.
Clearing any blocks you have to power your own power.
If you're not quite seeing the color or feeling this part of your body today,
Just notice that it's okay.
Maybe come back to it later.
Traveling that crystal ball up to the heart center,
Center of the heart.
This one you can imagine either a green color of nature or a pink light.
Do one and then the other and see what aligns with you more.
You might get the sensation of energy traveling to other areas of the body as it expands throughout the crystal.
Traveling up to the throat center,
Color is blue,
Like a royal blue.
Throat chakra,
Center of communication,
Expression.
Pulsing that blue light inside the throat channel.
Clearing perhaps anything that's blocking you from speaking your truth.
Traveling up to center of head perhaps.
More behind the forehead,
This third eye.
Color of either purple or a very dark blue.
Center of intuition.
It's totally normal if you have perhaps some feelings of waves of energy inside the head.
I have that and I've been told by meditation teachers I ask what is that and they say don't worry about it.
So it's a good thing.
Moving that crystal now above your head.
So think of crown as om.
So now it's floating above your head perhaps an inch or so.
And you can either imagine the color white,
So purity all it is.
Or you can imagine all the colors,
So all the colors we've gone through.
Perhaps like a rainbow in the center of this.
And now it doesn't project all the way out in every direction but rather it shoots back down through your body.
Through that center line.
Just kind of recharging all of the chakras.
It's like turning the wheels,
Like Buddhism they have this wheel turning.
Seeing that white light or rainbow shooting back down towards your tailbone through the center.
And coming back into center of your head.
Focusing perhaps an inch behind where you think your center of your head is.
Just a point of light.
And just be with this stillness.
Your mind wanders,
Come back,
Center of the head an inch back from there,
Light.
And we'll bring our awareness back down into the heart chakra.
So again that orb,
Either green or pink pulsing.
Facing that light inside and letting it expand.
Feeling that love for yourself and your entire body.
Feeling your entire body.
And taste.
And this energy you've cultivated.
Letting it do what it wants to do.
And in your own time you can either continue this meditation and turn it off.
Head to bed or you're welcome to place your hands,
Palms down on your knees to complete.
Slowly opening your eyes to your environment.
Letting your environment take you in.
We often think of taking in our environment with our eyes or let your environment observe you.
Thank you very much.
Have a beautiful rest of your day.
