Centers Of Energy

Welcome to this practice of guided meditation,

Relaxation,

And visualization.

In this guided meditation,

You learn how to set yourself to be relaxed,

Connected,

And calmly energized.

Start by taking a deep inhalation and a deep exhalation.

And find a comfortable seated position.

Perhaps you need to use a cushion to support your lower back.

Perhaps you can take off your shoes,

Place your feet on the ground,

Connect to the Earth's energy.

All the while you keep breathing in and out gently while you find a comfortable seated position.

When seated,

Check your sitting bones.

Let them drop all the way to the center of the Earth.

Let gravity do its work.

Let your shoulders drop in relaxation while your spine is aligned to your neck and the back of your head.

You're seated gently upright.

Breathing in and breathing out.

Let your chin drop gently.

Let your jaw relax.

Let your tongue rest at the bottom of your mouth.

Rest your palms gently on top of each other on your lap while maintaining a gentle openness in your chest.

Breathing down your sitting bones,

Breathing in and out gently.

You are in your meditation position.

It's yours.

At any time,

Feel free to make adjustments without overthinking it.

Breathe in and breathe out.

Breathe in and breathe out.

Breathe in and out gently.

Place your attention on each inhalation and each exhalation without forcing them.

Just let them be,

Placing a loving attention to the cycles of your breath.

Breathe in and breathe out.

Breathe in and breathe out.

Breathing in and out.

Place your attention on the sensations of air coming in through your nostrils and going all the way down to your belly.

Be with it without ever forcing it.

And play your attention on the sensations of air going out from your belly all the way up out through your nostrils.

Be with it without ever forcing it.

Just breathe paying attention effortlessly,

Gently.

While you pay gentle attention to your breath,

Perhaps some thoughts come to your mind that's natural.

It comes and it goes.

With love and compassion,

Every time a thought comes to your mind,

Just label it for a thought.

Not good,

Not bad,

Just a thought.

You label the thought and move your attention back to the breath.

Breathe paying attention on each inhalation and each exhalation.

Gently label each thought and gently move your attention back to the breathing.

As you keep gently breathing in and out,

I invite you to place a special,

Gentle attention to the end of each exhalation.

What happens there?

How do you feel at the end of each exhalation?

Keep breathing,

Breathing in and out,

Lovingly labeling any thoughts and witnessing the gaps between the end of each exhalation and the beginning of each inhalation.

While you keep gently breathing in and out,

Start to visualize a small circle of bright red intense red light at the base of your spine.

Let the image come to your mind gently and slowly start to focus on it more and more.

See the circle spinning clockwise in circles from your right to your left side.

All the while breathing gently in and out.

As the red circle glows,

Vibrates and spins,

Waves of grounded feelings expand from the center of the circle,

Waves of safety,

Security,

Basic survival.

Breathe,

Visualize and notice your emotions and feelings.

Perhaps there are body sensations.

There is no goal here,

Just a sense of gentle curiosity.

Let the red circle spin and be with it in the waves of safety,

Security,

Survival.

Breathing in and out.

I invite you to move your attention to two inches below the navel.

And I invite you to visualize now a circle of bright orange,

Intense orange color.

Just at your lower abdomen.

Let the image come to your mind gently and slowly start to focus on it more and more.

See the orange circle spinning clockwise.

As the orange circle glows,

Vibrates and spins,

Waves of pleasure,

Joy,

Desire,

Creativity,

Abundance,

Emotional balance,

It starts to grow from the center of the orange circle.

Breathe,

Visualize and notice your emotions and feelings,

Perhaps body sensations.

There is no goal here,

Just a sense of gentle curiosity.

Let the orange circle spin and be with it.

While you keep gently breathing in and out,

Start to visualize a circle of bright yellow light at the top of your stomach.

Let the image come to your mind gently and slowly start to focus on it more and more.

See the yellow circle spinning clockwise.

As the yellow circle glows,

Vibrates and spins,

Waves of personal power,

Self-esteem,

Confidence and courage expand from the center of the yellow circle.

Breathe,

Visualize and notice your emotions,

Feelings,

Body sensations.

Let the yellow bright light circle spin and be with it.

While you keep gently breathing in and out,

Start to visualize a green circle in the middle of your chest.

Let the image come gently and start to focus on it more and more.

See the green circle spinning clockwise.

As the green circle glows,

Vibrates and spins,

Waves of love,

Emotional freedom,

Compassion,

Empathy and healthy social relationships grow from the center of the green circle.

Waves in expansion of love,

Emotional freedom,

Compassion,

Self-compassion.

Let the green circle spin and be with it.

While you keep gently breathing in and out,

Start to visualize a light blue,

Milky blue circle located on your throat.

Let the image come gently see the milky light blue circle spin clockwise on your throat.

As the blue light blue circle glows,

Vibrates and spins,

It expands in waves of communication and honest faith,

Expression of who you are.

Breathe,

Visualize and notice your emotions and feelings,

Perhaps body sensations.

Let the light blue circle spin and be with it.

As you keep breathing in and out,

You start to visualize a deep blue indigo color circle in the middle of your forehead between your eyebrows.

Let the image come to your mind gently and slowly start to focus on it more and more.

See the blue indigo circle spinning clockwise.

As the blue indigo circle glows,

Vibrates and spins,

The circle expands in waves of intuition,

Perception,

Imagination,

Wisdom,

Decision-making and clairvoyance.

Let the indigo deep blue indigo circle spin and be with it.

As you breathe in and out,

Visualize a violet circle spinning clockwise at the top of your head.

Let the image of the violet-purple,

Perhaps shades of gold and white,

Let it spin at the crown of your head.

Visualize,

Breathe and notice your emotions and feelings.

There is no goal,

Just a sense of gentle curiosity.

And notice that the circle expands in waves of bliss,

Universal energy.

Bliss.

Universal energy.

Visualize the violet golden white circle spinning and be with it.

Breathing in and breathing out gently.

Breathing in and out gently.

Move your attention back to the first red circle and as you breathe in and out gently,

Move your attention up to the orange circle,

Two inches below your navel.

Breathing in and out gently,

Moving your attention to the top of your stomach,

To the yellow bright light circle spinning clockwise.

Breathing in and out,

Moving your attention to the green circle in the middle of your chest.

Breathing in and out gently,

Move your attention to the milky blue light blue circle on your throat.

Breathing in and out gently,

Move your attention to the indigo deep blue circle in the middle of your forehead.

And breathing in and out gently,

Move your attention to the violet golden white bright circle at the crown of your head.

Breathing in and out,

Noticing the circles of energy spinning healthfully clockwise,

Connecting to each other from the base of your spine all the way up to the crown of your head.

And slowly let the image in your mind dissolve.

Let it go,

Let it go,

Let it go.

Breathing in and out,

Perhaps starting to move your body,

Rotate your ankles,

Move your toes,

Rotate your wrists,

Move your fingers,

Perhaps you may rub one palm against the other.

Let your shoulders move your neck,

Perhaps take a deep breath in and a deep breath out,

Connecting back to the noises surrounding you,

To the room where you are,

To the sensations of your body.

And when you're ready,

Slowly open your eyes and take a moment to go back to your daily activities.

Perhaps it's the time to write or the time to just be.

Thank you very much for this opportunity.

And enjoy.