Hello,
Thank you for joining me today.
I invite you to go ahead and get comfortable wherever you are.
Give yourself permission to set aside everything that you might be carrying from the day,
From things that have been going on.
Just go ahead and set them aside knowing that you'll be coming back to that later.
And as you settle in,
Allow your body just to relax right into that space.
You may feel your muscles relax from your head down your neck and your shoulders.
And take notice of what is supporting you.
If it's a bench,
A chair,
Just bring your awareness to what is literally supporting you.
And now go ahead and bring your attention into your breath and just track it on the inhale through the nostrils and the exhale through the nostrils.
And I invite you to just follow it without changing it,
Your breath,
Almost like right alongside and just track it for the next two cycles.
Now we are going to work with the breath just a little bit and I'm going to have you on your inhalation.
You inhale to the count of four and you're going to hold it for four and you're going to release for four.
And we're going to do this a couple of times.
So go ahead and take an in-breath and an out-breath just to get ready.
And then take an inhalation,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four.
Go ahead and just follow two more cycles.
And now go ahead and allow your breath just to relax and find its own pace.
But stay with your breath,
Really bring your awareness and just observe and just feel what your body is doing in response to your breath.
Maybe you feel your mid-gut ribs expand,
Maybe you notice a slowing.
Now I'm going to bring your attention inward and invite you to come to the top of your head,
In your mind's eye.
I'm going to start at the top of our head,
That's seventh chakra,
That's the crown chakra,
That's right at the top.
And I'm going to bring you through an exercise where we're going to slowly scan down our body and I'll walk us through the chakras and I'm going to invite you just to notice how it feels within that space and anything else around those areas.
If you have an emotion that comes up,
If you have thoughts that poke in,
And don't try to change anything,
Just be an observation,
Okay?
Almost like you're watching a movie or you're watching through a lens.
So again,
I invite you at this point to bring your attention to the crown chakra right at the top of your head.
And if it helps you,
You can even take your fingers and just gently place them and if not,
That's okay as well.
So starting there,
Just bring your awareness to the top of your head and as we pause there for a moment,
That's where your awareness is and continue your breath in through the nostrils and out through the nostrils.
Now you're going to bring that scan down just a little bit to the forehead and there is a space there,
A place right there that is called the third eye or the sixth chakra.
And just bring your attention to that area and that chakra emanates energy out of like a cone shaped fashion right in the front as well as in the back.
So right now you're just with that sixth chakra or the third eye and just notice what do you feel.
When there's a pause,
Continue with your breath.
Now I invite you to go ahead and bring that scanning down your cheek,
Down your chin,
Down your neck,
Right to that throat chakra.
It's between the clavicles right at the base of your neck where that joins with your body.
That's your fifth or throat chakra and remember that energy expands outward to the front as well as to the back.
So bringing your awareness there,
Just what do you feel,
What do you sense.
It's almost like go ahead and explore a little bit.
This is your time,
This is you getting information from you.
All right,
Now I invite you to go ahead and bring this scan from the fifth or the throat chakra down a little bit further down to that fourth chakra or heart chakra.
It's right on the sternum,
Right on the chest bone right there in the center and allow that breath in to really expand and just be with that heart chakra in that area.
Just observe what do you feel.
Maybe physical,
Maybe emotional,
Maybe something else.
Just observe,
Bring your awareness,
Bring yourself if you're just completely present and as we continue down with that scan,
Invite you to bring it down to the solar plexus,
That third chakra and just be there and again.
I invite you to explore a little,
Be aware.
How does it feel?
Well,
That's about the diaphragm area.
You're not familiar with it.
Allow yourself to settle in even more right now.
Whatever that means for you,
Just settle in.
Now I invite you to bring that scan down to the second chakra and that's about four fingers below the belly button.
That second chakra is your sacral chakra.
Just be there.
What is it like?
Go ahead and track your breath and allow yourself to settle in a little bit more.
Now I invite you to bring that scan down to your root chakra right at the base,
Right at the perineum area.
That's your first chakra,
The root chakra.
Just bring in awareness.
How are you feeling?
Go ahead and track your breath,
Bringing in that breath through the nostrils and then releasing through the nostrils.
I invite the next inhale to be even bigger,
More expansive and allowing the exhale to match it.
If you're bringing in more breath,
Give permission to exhale more breath and follow that cycle for another two.
Now I invite you to bring your attention back to that root chakra,
That base and go ahead and bring,
When we work with the chakras,
We're working with the energy.
I'm going to invite you to bring that energy from that first chakra and visualize it extending down and right down.
If you want,
You can even take the energy and extend it down through your legs or right from the root chakra right down into the earth.
Pachimama,
Pachimama Gaia.
Allowing that root of energy just to extend right into the earth deeper.
Feel that connection and just allow whatever your experience is,
Just allow.
You're safe,
You're here.
Now I invite you,
Take that root and keeping it connected with the earth,
Imagine bringing up energy up through that root,
Up through that soil,
Up through that earth,
Right up into you and allow that energy to come into you,
Renewing,
Refreshing,
Revitalizing,
Allowing you to recharge,
To fuel up and go ahead and imagine it,
That it's coming up through that root chakra,
Into the sacral chakra,
Into that third solar plexus,
Into the heart and into that throat chakra and up into the third eye or that area,
Up into the crown.
And as we hover at the crown,
I invite you to take two cycles of very large inhale through the nose and very large exhale through the nose.
And now bringing your awareness back where we were hovering at that crown chakra,
The top of your head,
I now invite you to bring that connection of that energy right up and out of the top of your head and just expanding all the way upward and connecting with the universe,
With that high power,
Whatever name that comes to you that you use,
That you're have an affinity with.
And I invite you now with much grace to invite that energy from up there in that connection down back into you,
Into that crown chakra,
Down into the third eye,
Coming through you to that heart,
The throat chakra,
Continuing down to the heart chakra,
And to the solar plexus,
And then to the sacral,
That second chakra in the gut,
Below your belly button,
And then to the root chakra,
And then back into that earth.
Now go ahead and bring your attention,
Bring that energy back up into yourself.
And go ahead and follow that breath.
And as you're following your breathing,
I'm going to invite you to settle in even deeper.
And I'm going to invite you to,
On your own,
Just ask your body,
Maybe these energy points,
These chakras,
Is there any area that I need to really bring my attention in my body?
And if there is,
Just go right there to that spot.
And if there's not,
That's okay.
I would invite you then to just go ahead and visit each chakra and just bring your awareness there again.
But if your body has drawn you to a certain area,
Bring your awareness there and ask,
What is it you'd like me to know?
And if you hear something,
Go ahead and ask another question,
Bringing your intention and awareness.
Because each time we do this guided meditation,
We're bringing ourselves home,
Right to ourselves,
To our energy body,
To the spirit within,
To the divine.
And it's a great place for stillness,
Deeper exploration,
Sometimes recharging.
And when you feel that you're complete,
I invite you to just go ahead and track your breath in through the nose and out through the nose.
And I invite you to track one more cycle of breath,
And then go ahead and bring your awareness right into your heart chakra.
That's on the sternum in your chest.
It's green,
By the way,
This chakra.
And rather than asking a question,
I invite you to really tuck in right into the heart,
Not so much the biological and physiological aspect,
But the love,
The absolute,
Pure,
Divine love right there,
Right in the midst.
And this time as you track your breath,
I want you to inhale with great,
All of this love,
Whatever that means and whatever form comes to you,
And allow your breath to be channeling exactly that love from your heart and allow it to settle in,
Really settle in and to wake up all the aspects of your being that this is with you all the time.
So anytime,
Even if there's a stressor,
The day is busy or change is happening,
Let's come back to this because you are carrying the greatest gift.
Now I'm going to invite you in this heart chakra,
Which is the fourth chakra,
I'm going to invite you to imagine an arch,
A rainbow of light coming out of that heart chakra into the second chakra,
That is the gut below your belly.
And I invite you to see that energy from the heart chakra going to that sacral chakra and keep with your breath and allow that sacral chakra to bring in the rhythm or itself to the rhythm of the heart chakra.
And if you track your breath with this,
You may elevate it and hear it,
Feel it,
And fit a little bit more and just allow them to come into rhythm with each other.
All right,
So now I'm going to invite you to go ahead and uncouple that light from the second,
Bringing it back into your heart.
And as we are nearing the finish,
I'd like to invite you to just allow a slight smile to come across your face.
And as you breathe in deeply,
Bring the awareness to how your body is feeling now.
And before we complete,
I also invite you to thank yourself,
Thank your body,
Thank your energies,
And when you're ready to come on back,
Thank you,
And have a beautiful day.
