Hi,
I'm Gina.
Welcome to this meditation using the breath and the chakras.
This practice is meant for everyone,
But especially for caregivers,
The ones who give so much of themselves,
Often without pause.
Before we start,
I want to acknowledge something we sometimes need to hear.
I see you,
I honor the weight you carry,
The love you give,
And the quiet strength you hold,
Even when it feels invisible.
The universe sees you too,
Always here,
Always holding you,
Always ready to meet you in this space of care and connection.
And let's begin by finding your comfortable position,
Whether it's seated or lying down or anywhere or any way you can settle in for a few minutes.
Take some time now just to sense your breath.
Notice how it feels right now,
Whether it's deep or shallow,
Slow or fast.
Play with it gently,
Deepen it a little,
And then allow it to be a little lighter until you find a rhythm of breath that feels calming,
Grounding,
And natural for you.
We will use the breath to travel through the chakras,
To remind ourselves of the strength we carry within,
And to find some balance and ease in the next few minutes together.
But first,
Let's release and begin the relaxation process.
With your natural breathing rhythm,
As you exhale,
Imagine that you release tension and allow it to melt out of your body one area at a time.
On your next exhale,
Release the tension in your head and temples.
Exhale and soften your jaw.
With another exhale,
Let the muscles of your neck melt,
Sending away the stress that's been held there.
Exhale through your shoulders,
Letting tightness drain away.
At your chest,
Inhale and feel the space opening up within,
And exhale to release out any tension.
In your belly,
Inhale and allow it to expand gently,
And then let the exhale carry away the butterflies,
The nerves,
The dread.
Exhale and soften your pelvic muscles,
Releasing any holding there.
And finally,
Exhale through your feet,
Letting them feel light,
Free,
And able to wiggle,
And then rest.
Take one more deeper breath and notice the calm beginning to settle in as we start our visual journey through the chakras.
Chakra is a Sanskrit term that means wheel or disc.
We consider the chakras of our subtle body connected with energy centers in our actual body.
They are moving and spinning with their connections and in their balance.
We'll use the chakra images to gently find the balance in ourselves and some steadiness and peace within.
We'll start with the root chakra,
Muladhara,
The first earth-connected red spinning wheel of the chakra system.
Breathe into the base of your spine.
With each inhale,
Feel the steadiness of the earth holding you.
Quietly remind yourself,
I am safe.
I am supported.
I can do this for myself,
But I can also find safety in the world around me.
Feel your sense of stability and groundedness in the space where you are right now.
Know that you are supported by the floor,
Which is in turn supported by the earth.
Always there,
Always stable.
And as we breathe in,
We'll guide ourselves and our attention up to the second sacral chakra called Svadhisthana.
It is the orange spinning disc.
Bring your attention to your lower belly just below your navel and breathe into this element of water,
Steady,
Flowing,
Clearing.
Allow your breath to loosen the places that life or caregiving has left feeling stuck or heavy.
Imagine that flow of water opening space up for your joy,
For creativity,
For the pleasures of life that you deserve and can return to.
Give yourself a moment to think of some of those now.
Now inhale and bring your attention to just above the navel,
To the solar plexus.
It is Manipura,
The third chakra,
Connected with the element of fire.
Sense the yellow fire,
Your inner flame right here.
With every inhale,
With every breath,
The flame grows steady and strong,
Lighting your way,
Enhancing everything that is good within you.
And with every exhale,
Doubts and anxieties,
Limiting thoughts,
Negativity dissolve into the warmth.
Remember your value,
Your wisdom and the clarity of who you are within your family,
Your community and your own heart.
From Manipura,
We breathe in and glide our attention up to the heart chakra,
Anahata,
In the center of our chest.
This is the green spinning wheel of love and compassion,
Associated with the element of air.
Breathe deeply into your chest.
Let the air expand your lungs as well as your capacity for love,
Forgiveness,
Compassion.
Know that your ability to give and receive love is limitless.
Forgive yourself for your humanity,
For the mistakes,
For the hard days,
And forgive others in your own time and in your own way.
Allow yourself to open to the quiet truth that love is always here in many forms.
Breathe and bring your focus up to the throat chakra,
Vishuddha,
The blue spinning wheel of the fifth chakra,
To the element of sound and space.
Breathe into your throat.
Breathe into your voice.
Breathe into your self-expression.
Know that you can release what you hold through speaking,
Writing,
Moving,
Creating.
Feel the breath open that communication channel and allow yourself to both express and listen with presence and compassion.
And collide up with your breath to Ajna,
The third eye chakra at the center of the forehead,
Between the brows.
This is the indigo colored spinning wheel of the sixth chakra.
It is your intuition,
Your vision,
Your seeing,
And your insight.
So even when clarity feels far away,
It's here,
Waiting within for your trust and your patience.
And breathe and remind yourself,
I have the insight.
I can see what I need to when it's time.
And now we've reached the top of our head,
The seventh chakra,
Sahasrara,
The space of clarity.
Sometimes it's seen as a lavender or no color at all.
It is the balancing of all the chakras beneath it.
The connection with consciousness.
The connection with inner wisdom and wisdom from above.
Breathe into the connection with the universe,
With something greater.
And know that any calm or balance that you're feeling is always here for you.
You can return to this space anytime you need a moment of quiet,
A moment of restoration,
A moment just for you.
We've moved through the seven chakras to acknowledge the space within ourselves that needs attention.
To remind ourselves of what we hold within and how we can continue to enhance and support it ourselves.
As you step back into your day,
Please hear this again.
I see you.
I honor the weight you carry,
The love you give,
And the quiet strength you hold,
Even when it feels invisible.
The universe sees you too,
Always here,
Always holding you,
Always ready to meet you in this space of care and connection.
Remember,
You are more than your roles.
You are more than the tasks on the list.
Your care matters.
Your rest matters.
And you deserve to return to this space as often as you need.
You are so many wonderful things.
Wisdom,
Light,
Love.
Always connected.
Always supported.
Thank you for joining me.
I look forward to connecting with you again.
Until then,
May you continue to journey toward peace.
