10min Guided Meditation: Breathing Through the Spine, Somatic Awareness Exercise

Join me for a guided meditation session focused on breathing exercises and chakra awareness. I'm Cha Wilde, and I'll be guiding you through visualizations that help you connect with the earth's energy, travel it up your spine, and exhale it back down. This meditation will help you tune into your root chakra at the base of your spine, your crown chakra at the top of your head, and your heart chakra in your chest. We'll aim to feel a sense of oneness and slow down to notice everything. Let's begin. Introduction and Grounding I welcome you to sit on the floor with your hands on your knees and eyes closed. Inhale through your nose and exhale through your mouth, setting the stage for our meditation. 00:00:32 -- Root Chakra Awareness Visualize your spine as a straw, inhaling energy or 'prana' from the earth up through your spine and into your head. On the exhale, travel back down your spine and into the earth through your sit bones, connecting with your root chakra at the base of your spine. 00:02:39 -- Crown Chakra Awareness Inhale the energy up to the crown of your head, the soft space at the top. Exhale back down through your spine and into the earth, progressively deeper. Explore the vastness of the planet and its core with your awareness. 00:07:20 -- Heart Chakra Awareness Place your hands on your heart, inhaling into your hands and feeling them lift. Apply gentle pressure with your hands, creating a soothing circular motion around your heart, and match the movement with your breath. 00:08:32 -- Closing Gently open your eyes and bring your hands together in front of your heart, palms touching. We conclude our session with the chant 'Aum Namaste'.