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,
Feeling the places your body is touching the floor,
The surface beneath you,
Taking the time to align your spine,
Tuning in to 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.
Voom,
That's what it's going to sound like,
We're going to do that about six times,
Inhaling and voom,
Noticing how that reverberates all the way down to your belly,
Inhaling,
Voom,
Voom,
And 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,
So 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,
Let's do that a few times.
Just again,
Noticing what shifts in your spine,
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,
Sides,
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 yaying,
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,
Chest and ribs,
Belly and hips,
Thigh and knee,
Calves and ankle,
Foot,
Toes,
Sole of foot,
And then traveling back up,
And this is the feminine side of the body,
The yin,
The moon side,
Where we have our creativity,
Our intuition,
Perhaps 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,
Focus on the body,
Finishing this round,
We'll come now to center line,
So seeing if you can notice,
This is the center channel,
Imagining a straight line from your head down the center of your body,
Perhaps from your root,
Your mudara,
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,
Transcendental meditation,
Feeling your crown up to the sky,
A white color or blue,
This cord traveling up into space,
And we're going to start at the roots,
So imagining mudara,
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,
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 rib cage,
Center of power,
Yellow light inside the orb,
Pulsing it,
Clearing any blocks you have to power your own power.
Noticing the color or feeling this part of your body today,
Just notice that it's okay,
Maybe come back to it later.
Moving from the 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,
You might do one and the other and see what aligns with you more.
Noticing the color of energy traveling to other areas of the body as it expands throughout the crystal.
Moving 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.
Noticing perhaps anything that is blocking you from speaking the 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.
Noticing that 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.
Noticing that crystal now above your head,
So think of crown,
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,
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.
Coming back into the center of your head,
Focusing perhaps an inch behind where you think your center of your head is,
Just a point of light.
Just a moment of stillness.
Your mind wanders,
Come back,
Center of the head,
An inch back from there,
Light.
And moving our awareness back down into the heart chakra,
So again that orb,
Either green or pink,
Health thing.
Facing that light inside and letting it expand.
Feeling for yourself and your entire body.
Feeling your entire body encased in this energy you've cultivated.
Letting it do what it wants to do.
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,
But let your environment observe you.
Thank you very much.
Have a beautiful rest of your day.
