Meditation To Balance The Chakras

Hello,

Welcome to this meditation.

Thank you for joining me.

Let's start by finding our seat or a comfortable position lying on the floor,

On your bed or sitting in a chair.

Just taking a few moments to find your seat.

Now as you make your way there,

Just see if you can make the spine as long and as straight as possible.

Maybe bringing the chin in a little bit.

And if you are seated,

The hips slightly above the knees.

And if you're lying down,

Just take the palms of the hands to the sky in an act of surrender.

And once you've found your comfortable position,

Start to draw your attention to the breath.

And without forcing,

Just notice how it is that you're breathing today.

Maybe this is the very first time you've paid any attention.

And as you start to take your attention to the breath,

Just notice that you do naturally start to soften.

Maybe the breath gets a little bit longer,

Maybe a little bit deeper.

As we move through this meditation today,

I will take you through two pranayama practices.

Feel free to join in or just listen along if pranayama is not your thing.

We will then move into a chakra meditation.

I will take you through the chakras.

And there will be an invitation for you to just draw your awareness to different parts of the body.

But as we are meditating,

There's nothing for you to do here but listen and let the body soften.

As we move through each of these practices,

Draw the attention to the tips of the toes.

And as I call out each body part,

Taking your attention there and just seeing if you can consciously soften.

So moving into the heels of the soles of the feet.

As your awareness travels into the ankles.

And up the lower legs into the knees.

Into the thighs and the hips.

Placing any tension from the glutes.

Softening your belly.

Relaxing your ribs.

And widening your chest with every breath.

And we'll take that attention into the shoulders.

The upper arms.

The elbows.

The forearms.

Wrists,

Palms and fingers.

Everything relaxed.

Weighing heavy on the ground beneath you.

As we move into the back of the hands,

The back of the arms and into the back of the neck.

Softening the jaw.

And parting the teeth slightly within the mouth.

Letting the tongue rest at the bottom of the mouth.

And then taking your awareness to all the muscles around the eyes.

Just letting them soften.

The forehead relaxes.

Any tension melts away from the temples.

As you take the attention to the back of the head.

And the crown of the head.

And any time the mind wanders,

Just bring it back to the breath.

Remembering there's nothing to do here.

But just be.

Just notice how it feels to be here right now.

In your body,

In your mind.

With no judgement,

Just curiosity.

I invite you to be open to whatever shows up for you today.

Maybe you'll get a glimpse of something.

Maybe you'll just fall deep into relaxation.

And as we move into our sankalpa this evening,

Which is the intention of this practice.

We're going to be exploring the energy body.

And as we move from the root chakra to the crown chakra.

There's an invitation to find balance here.

Each one has a colour and a meaning.

And a connection that will allow you to have a conversation to your inner self.

Again,

The invitation is to be open.

Without expectation.

Just open heartedness.

Our first pranayama will be noddishodhana.

Or alternative nostril breathing.

Again,

Feel free to come along on this journey.

Or just breathe without the mudras.

We will breathe in one nostril for a count of four.

We'll hold.

And then we'll breathe out the other nostril for a count of four.

Now a whole sequence is in through the left,

Out through the right.

In through the right and out through the left.

We will do this five times.

And like I said,

Follow along if you like.

And with the hand we will have the index and the middle finger on your dominant hand.

In towards the palm.

And your thumb and your ring finger will just be either side of your nostrils.

In the little fleshy pad.

And as you breathe in through the left nostril,

You will just close the right nostril.

And vice versa.

As you breathe out or in through the right nostril,

You will just close the left nostril.

So you can't do this wrong.

But if it feels uncomfortable,

Just release the practice and we'll pick it up another time.

So exhale to prepare.

And then placing the mudra on your nose,

We will close the right nostril.

And breathe in two,

Three,

Four through the left nostril.

Now holding at the top.

Closing the left and exhaling out the right.

For two,

Three,

Four.

Inhale in through the right.

Two,

Three,

Four.

Close the right,

Open the left.

Exhale.

Two,

Three,

Four.

Inhale through the left.

Two,

Three,

Four through the left nostril.

Now holding at the top.

Closing the left and exhaling out the right.

For two,

Three,

Four.

Inhale in through the right.

Two,

Three,

Four.

Close the right,

Open the left.

Exhale.

Two,

Three,

Four.

Inhale through the left.

Two,

Three,

Four through the left nostril.

Now holding at the top.

Closing the left and exhaling out the right.

For two,

Three,

Four.

Inhale in through the right.

Two,

Three,

Four.

Close the right,

Open the left.

Exhale.

Two,

Three,

Four.

Inhale through the left.

Two,

Three,

Four through the left nostril.

Now holding at the top.

Closing the left and exhaling out the right.

Inhale in through the right.

Two,

Three,

Four.

Close the right,

Open the left.

Exhale.

Two,

Three,

Four.

Inhale through the left.

Two,

Three,

Four through the left nostril.

Now holding at the top.

Closing the left and exhaling out the right.

For two,

Three,

Four.

Inhale in through the right.

Two,

Three,

Four.

Close the right,

Open the left.

Exhale.

Two,

Three,

Four.

Inhale through the left.

Two,

Three,

Four through the left nostril.

Now holding at the top.

Closing the left and exhaling out the right.

For two,

Three,

Four.

Inhale in through the right.

Two,

Three,

Four.

Close the right,

Open the left.

Exhale.

Two,

Three,

Four.

Inhale through the left.

Two,

Three,

Four through the left nostril.

Now holding at the top.

Closing the left and exhaling out the right.

For two,

Three,

Four.

Inhale in through the right.

Two,

Three,

Four.

Close the right,

Open the left.

Exhale.

Two,

Three,

Four.

Letting this practice fade away as you notice any sensations that you feel in your body from this pranayama practice.

Enjoying the natural rhythm of the breath.

Releasing any count.

And when you feel ready to move into our next pranayama practice,

I invite you to just straighten the spine if you have begun to slouch.

Just really lengthen the crown of the head towards the sky.

As we move through some orbital breathing in preparation for our chakra meditation,

We will breathe in and imagine the energy moving from the base of the spine all the way up the back of the body to the crown of the head.

And as we exhale,

This breath will pour its way down the front of the body.

And as the breath moves in this circular motion,

I invite you to start picturing the chakras as the breath moves up the spine and down the front of the body.

So exhaling wherever you are to prepare.

And then with your next inhale,

Let's imagine the breath moving up the back of the body from the sit bones through the lower spine,

Mid spine,

Back of the neck to the crown of the head.

And then with your exhale,

The breath pours itself over the front of the body from the head to the chest and in rhythm.

With every inhale,

The breath moves up the back of the body.

And with every exhale,

The breath pours itself down the front of the body,

Inhaling up the back of the spine and exhaling down the front of the body.

And keep going for as long as you can,

Visualizing the breath,

Moving in this way,

Taking this energy with it.

Maybe add a color or a light that follows the breath,

Helping you to keep this visualization.

Inhaling up the back of the spine and exhaling down the front of the body.

Inhaling up the back of the spine and exhaling down the front of the body.

Let's do that two more times.

Inhale up the back,

Exhale down the front.

More returning to your natural breathing rhythm,

Just letting go of that and enjoying the sensation that that pranayama leaves with you as you settle back into stillness in your body as we move into our meditation practice.

Let's take a moment to remember that we are made of the same stuff as the stars,

The leaves,

The flowers and all the magistry in every living thing.

Each of us moves through this life with energy,

Creating our own experiences as we go.

Some good,

Some bad,

Some magical,

Some mundane.

With each experience that moves through the body,

There will be some that get caught in us,

Finding a home in our body that can sometimes disrupt our energy flow.

Sometimes these can be old things,

Small things or new things.

These emotions that get stuck can be released and therefore,

If we're open to it,

Can be set free.

But nothing clears without us first feeling it,

Noticing it and then being able to release it.

Now just checking in with the body,

Making any adjustments that you need,

Straightening the spine,

Relaxing the shoulders.

And imagine the head floating on top of the spine if you're seated and the back of the head heavy into the ground if you're lying down.

The seven energies in the body each correspond to a specific physical,

Emotional and spiritual aspect of our being.

Called many things across many ancient scriptures,

The yogic tradition calls them chakras.

Each of these chakras is connected to a hormone secreting gland that will open and close with our life experience.

Living life with open chakras can offer a clarity and a calmness that we all desire.

Every ebb and flow in our lived experience has a resulting energy shift in our body.

The chakra is a framework to better explore these energies.

We'll move through these chakras together starting with the base working up to our crown.

And you need not do anything but follow my voice and let the mind interpret as it wants to.

And know that whatever you feel during this meditation is welcome.

And take your attention to the base of your spine.

And here you'll find the muladhara chakra or the root chakra.

Imagine a red light shining here.

This red light symbolises stability,

Grounding and your historical roots.

Imagine these roots extending beyond your physical body deep into the earth beneath you.

The red glowing light is where your energy emerges linked to the earth element we fuel our bodies from here.

As the light glows red,

The significance of the root is the foundation of our energy system.

It can govern your sense of security,

Stability and survival.

And when balanced,

You can feel more grounded and secure.

And as you feel what that means to you,

Refocus on the red light and repeat to yourself the following mantra.

I am safe.

I am here.

Repeat this to yourself in your mind until the body hears it and feels it.

I am safe.

I am here.

I am safe.

I am here.

I am safe.

I am here.

As our attention moves to the sacral chakra,

The light in the body turns to orange.

As your attention moves to just below your navel.

The sacral energy is said to be feminine and it's where we find the joy and lust for life.

Linked to the elements of water,

This emotional centre is said to move like a wave following the highs and lows of our experience.

The polarity of this energy centre offers us fluidity to choose joy over worry and fun over frustration.

And as you think about what this means to you,

Focus on the glowing orange light.

The sacral chakra is where you'll find creativity,

Sensuality and emotion.

The balanced sacral chakra enables you to embrace change,

Creativity and enjoy pleasure.

Focusing on this orange light as it glows,

Repeat the mantra to yourself.

I am choosing joy in my life.

Say it to yourself until you feel it in your body.

I am choosing joy in my life.

I am choosing joy in my life.

I am choosing joy in my life.

As the light continues to move up the spine into the centre of your being,

The stomach area begins to glow yellow.

The solar plexus is where you will find your fire.

Linked to the element of fire,

It is where you'll find the passion for life,

Your values and a sense of who you really are.

This is where your gut feeling lives,

How you project yourself out into the world.

Yellow is the colour of confidence.

Confidence comes from knowing and believing who you are,

Finding your authenticity and living by those rules.

As the mind wanders about this,

The light glows brighter.

The significance of the solar plexus is it's the centre of your personal power,

Confidence and willpower.

Having balance in this chakra allows you to assert yourself and make decisive decisions.

You find out who you are on your journey of self-discovery.

Letting this yellow light glow brighter,

You repeat the mantra,

I am trusting my choices,

I am worthy.

Say it until you feel it.

I am trusting my choices,

I am worthy.

I am trusting my choices,

I am worthy.

I am trusting my choices,

I am worthy.

I am trusting my choices,

I am worthy.

Letting the light turn green as it finds its way to the heart centre,

The place of love and connection.

Our heart holds not only the love we give,

But it needs to be open to receive any love from others.

It needs to be open to feel real connection and it needs to be filled with trust.

This energy centre sits above the three physical energy centres below and it's said to tie the spiritual and the physical chakras together as your midway point.

The heart is the first organ that grows as we become beings and it becomes the most powerful as we grow into adulthood.

With every breath you take the heart can open and the element for this chakra is air.

Self love,

Forgiveness and liberation all start at the centre of your chest.

The significance of this heart chakra represents love,

Compassion and connection.

When balanced it enables you to feel unconditional love and have harmonious relationships.

Focus on this green light and repeat the mantra to yourself,

I know that I am loved and share love with others.

Repeat this until you feel it in your body.

I know that I am loved and share love with others.

I know that I am loved and share love with others.

I know that I am loved and share love with others.

Letting the light float from your heart to your throat the colour turns blue.

The element here is ether,

The space that surrounds every cell in your body and mind.

The ether is how sound finds frequency and allows for voices to be heard.

This energy space is where you find your true voice.

The power of your words,

How honesty internally and externally have a profound impact on yourself and others.

There is true power in self expression in all of its forms.

As the light glows blue.

The throat chakra is the centre of our communication,

Self expression and truth.

When balanced it allows us to speak our truth and express ourselves clearly.

Let this blue light glow brighter as you repeat the mantra,

I know my truth and I share it without fear.

Keep repeating this to yourself until you feel it in your body.

I know my truth and I share it without fear.

I know my truth and I share it without fear.

I know my truth and I share it without fear.

The light travels up to the space in between your eyebrows and the colour turns to indigo.

The element here is light and such it shines brighter here than it has before.

Our third eye is where your awareness and intuition is found.

It is the place where your inner insight lives.

All the times that your mind tries to make sense of your deeper unknown intelligence you will find your attention here.

This is the seed of your curiosity,

The place where learning and openness can rewrite our belief system.

As the light shines brighter the third eye chakra is the centre of intuition,

Insight and inner wisdom.

When balanced it allows you to see clearly and connect inward to your inner guidance system.

Let this light glow brighter and repeat the mantra,

I am intuitive and I trust my inner guidance.

Repeat this until you feel it in your body.

I am intuitive and I trust my inner guidance.

I am intuitive and I trust my inner guidance.

I am intuitive and I trust my inner guidance.

As the light moves up one final time it turns violet or white.

The mind is open to inspiration,

Higher intelligence and being part of something that's beyond yourself.

The crown is where your dreams come in,

They vibrate through you while you're sleeping.

Your crown is where you surrender to something beyond your understanding,

Trusting that it feels right to be open.

The light is bright.

Everything in your experience is a projection of reality.

When you have an open crown chakra you will be open for the signs that the universe is trying to show you,

Leading you to your own inner wisdom.

These signs can be subtle but if you're receptive they will guide you to wherever you need to go.

The crown chakra represents our connection to the divine and the universal consciousness.

When balanced we can experience spiritual openness and a deep sense of peace.

Repeat the mantra as the light shines at its brightest.

The universe is looking out for me.

Repeat this until you feel it in your body.

The universe is looking out for me.

The universe is looking out for me.

The universe is looking out for me.

The universe is looking out for me.

The colours and spaces in your body have been explored.

They will resonate throughout as you move into silence.

As we move into silence for a few moments I invite you to use the internal mantra of soul hum.

So on the inhale and hum on the exhale.

As you let this chakra practice wash over you.

To your body.

So on the inhale.

Coming back to your body.

As you deepen the breath.

Taking the breath into the belly.

Just notice as you take your attention to the spine.

As your attention traces the path that we took through your chakra meditation.

Notice if the colours come to mind.

As you move from the base of your spine.

All the way.

And as the body is relaxed.

Just notice how it feels.

Let's close off today's practice with some gratitude.

I invite you to bring three things to mind that you are grateful for today.

Maybe one is a person.

One is a thing.

And one is a place.

Whatever is showing up for you.

Just bring those to mind now.

And then lastly just taking some gratitude for yourself.

For carving out this 35 minutes.

To just be with your body.