Marjolein's Guided Meditation

For so many years I have used guided visualization and meditation as a way to get out of my head and into a more heartfelt and intuitive place. There is nothing more relaxing than listening to a soothing voice take you to an unfamiliar and beautiful place where you get to use your imagination and conjure up smells, sights, sounds and feelings that you normally believe are only possible in your dreams. Some guided meditations lead you to ask questions  which you have been loathe to answer but suddenly because you are more connected with your intuitive side, you quickly hear a perfect solution.

In our family we use the ease of guided visualization to go to sleep at night and both of my children, Louis and Sky, have been taught to visit their very special "place in nature" when ever they need a reprieve from  their environment or when they need to release stress, fears, worries and concerns and especially when they are having trouble going to sleep.

One's "Place in nature" can be an imaginary place but one where you always feel totally comfortable, safe and nurtured. Personally I have found that mine has changed and altered as I traveled more, aged and experienced new and interesting people, places and events. At 12, it was a beautiful secluded beach with, the smell of the salty air, the sound of crashing waves and the feeling of water lapping around my feet. At 20, after an amazing 6 months in Indonesia, it became a secluded island to which you could only get to via a boat rowed by a local Balinese fisherman, at 30, after a Rajistani camel trek, it included hot pink and green saris emerging from behind a bush in the desert surrounded by the smell of curry and smoke.

Today I recall the memory of how it felt upon first diving into the clearest pool of fresh water fed from a mineral spring in the Dominican, a pool so transparent and pure that you can see the minutest creature crawling on its bottom. Just two deep breaths later and your mind, body and soul are transformed from the chaos of your crazy life to the quiet and calm of your perfect life.

I urge each of you to take a moment: close your eyes, take a deep breath, and imagine the most beautiful place that you can. Focus on each one of your senses; feel your body relax, notice your thoughts respond, hear the sounds, taste the air, imagine the colors, feel your heart and soul connect. Before sleep tonight return to this beautiful place, enhance it's magic every time and watch how differently you feel when you awake tomorrow.

I want to share my guided meditation that I have written for you to relax your body before you sleep, to unblock and connect your chakras and encourage an unrestricted flow of chi through your body to promote deeper health and wellness. At the end of this meditation I encourage you to make your own list of affirmations and say them daily, knowing and believing that they are already manifested in your life.

You may simply read the meditation before you go to sleep or better still, record it in your own voice and play it in bed right before you go to sleep. If you record it, be sure to make it personal by changing all references of "you" to "I".

I suggest that you spend a few minutes creating a list of your own personal affirmations: A list of your own wants and desires in "affirmative" language. For example if money is a concern the affirmation is "I have everything that I need" or "money flows easily into my life". I believe strongly in adding a "now" at the end to be sure that your subconscious mind registers that it must be instantaneous, so therefore the affirmation reads "money flows abundantly into my life, now"Let's begin with relaxing your body by focusing on the breath and re-energizing the chakras. You all know that there are 7 chakras or energy centers in our body vertically aligned, running from the base of the spine to the crown of the head.

If we are to see them as seven stages of growth in our life we can begin to see the gradual refinement of our power as we get older presumably in an effort to reach enlightenment before we die. We are born very instinctive, simple beings and grow with every phase into increasingly more divine beings. As people master each stage of their lives, they gain the power and self-knowledge that advances them on their journey to God. If a chakra is blocked and chi cannot flow then we find that we manifest the negative energy of that chakra into our life. In order to prevent these blocks from causing harm or disease my meditation, when performed daily, will help to unblock each energy center and keep your body, mind and soul balanced and connected.

In summary:

The First Chakra is located at the base of your spine, is depicted by the color red, rules the legs, bones, rectum and immune system and is related to the material world, the ability to provide for life's necessities and associated with feelings of insecurity and the inability to stand up for yourself.

The Second Chakra is located at the core, 2 inches below your belly button, depicted by color orange, rules the large intestine, sexual organs, bladder, hips and pelvis and is related to sexuality, money, work ethics, and desire. It is associated with feelings of blame, guilt, needing power, control and creativity.

The Third Chakra is located in middle at base of ribs or the solar plexus, is depicted by the color yellow; rules the stomach, abdomen, upper intestine, liver, gall bladder, kidneys, adrenals, spleen and middle of your back and is associated with feelings of fear, intimidation, confidence, criticism, telling the truth and trust and related to life lessons involved in ego, personality and self esteem.

The Fourth Chakra is located in the middle of the chest, is depicted by the color green, rules the heart, circulatory system, lungs, shoulders, arms, diaphragm, thymus, ribs and breasts;  is associated with feelings of resentment, grief, anger, loneliness, love, hatred, hope and trust and its life lessons are related to love, forgiveness and compassion.

The Fifth Chakra located at the base of the throat, depicted by color blue; rules throat, neck, upper back, teeth, gums, esophagus, hypothalamus, parathyroid, is associated with feelings of judgment, criticism, inability to make decisions, ability to express oneself, ability to follow one's dream and addiction and life lessons  related to will and self expression.

The Sixth Chakra is located at the third eye, depicted by the color purple, rules the brain, nervous system, eyes, ears nose, pineal and pituitary. It is associated with feelings of self judgment, inadequacy, intellect, truth, ability to learn from others and from experience and life lessons relating to mind, intuition, insight and wisdom.

The Seventh Chakra is located at the top of the head, depicted by color white, rules the muscular system, skeletal system and the skin, is associated with feelings of trusting life, selflessness, humanitarianism, inspiration, devotion, morality and life lessons related to spirituality.

Now that you understand the relevance and significance of each chakra here is a meditation that will help to open the flow of energy, relax the body and the mind and reframe your negative thoughts into positive, affirming , life enhancing ones.

Lie or sit in a very comfortable, peaceful and private place.

Close your eyes and inhale slowly through your nose, focusing on feeling the gentle warmth of your breath as it flows deeply all the way into your belly, filling your rib cage in every direction. Hold that breath deep inside of you for a couple of seconds and open your mouth to exhale fully. As you exhale, notice where you feel tension, pain or discomfort. Continue to focus on each heavy, painful spot and simply let go.

Inhale deeply, and place your attention on breathing in light and happiness filling every nook and cranny in your body with peace. Exhale slowly releasing even further every negative thought, every tight muscle, and every little pain; trusting that it is melting away, leaving your body forever.

Again inhale deeply and exhale fully, releasing more and more every time you breathe out. Feel all the tension flowing easily out of your body and into the mattress or beneath you never to return. Feel your body sink deeper and deeper into the mattress while your heart fills with joy and light.

One last deep breath in and this time drop the breath by releasing it quickly with a loud sound.

Focus on the top of your head, relax your scalp and let your head feel heavy as it begins to sink deeply down into the pillow. Become aware of the muscles around your eyes, relax them and let them go until they feel heavier and heavier. Your head continues to sink deeper and deeper. You trust in the process of life, you are inspired and connected to your source and you believe all that happens in your life is for your highest good. Your skin is radiant, your muscles are supple and relaxed, and your bones are strong and supporting.  Relax the muscles around your mouth, open your mouth slightly and let your jaw drop and release. Slowly inhale deeply and then slowly exhale expelling all the stale air out of your lungs by dropping the breath. Feel the back of your head sink farther and farther down, heavier and heavier. Imagine your neck getting longer and longer and your head heavier and heavier as it sinks deeper and deeper into the softness of your pillow.

Relax your shoulders and your upper back. Feel your throat relax and open as the warm soft air passes slowly in and out of your lungs. Your ears are soft and your entire body feels heavy as it sinks slowly into the mattress. You love and respect yourself. You are always enough. You learn easily and you readily absorb new information. Feel your head sink more and more and your eyes fall deeper and deeper into your head.

Relax all the vertebrae in your neck and upper back. You express your thoughts and feelings freely. You eliminate all judgment and criticism from your thoughts. Your metabolism is vital and you have lots of energy. You forgive any one who has caused you grief. You always know exactly what to do. You make decisions easily and with confidence. You make wise and sensible choices.

Let your arms sink heavily into the mattress. Feel your hands open and your fingers soften and relax. Feel the warmth in your finger tips as blood circulates thru your hands.

Focus on the gentle rise and fall of your diaphragm. Your shoulders are deeply held by the support underneath you and your upper back is fully relaxed. You let go of all resentment. You see the miracle in every situation. Compassion and love flow freely from your heart and out through your fingers. You turn all feelings of anger into feelings of love. You feel the rhythmic pumping of your healthy heart. Your lungs are full of clean fresh oxygen and expel stale air easily.

Inhale and as you exhale let your hips fall deeper and deeper into the mattress, let your stomach soften and your abdomen relax. Your stomach is relaxed and digests food easily. You love and respect yourself, honoring all your thoughts, feelings and desires. You trust yourself and believe in yourself. You listen to criticism without taking it personally. You digest and eliminate freely and you absorb all the nutrients from your food, feeding every cell in your body. Your liver flushes and cleanses your system and all toxins flow out of your body freely. Your joints move freely and with complete range of motion.

The weight of your hips is fully supported by the mattress. Your lower back is relaxed and supported. Your pelvis breathes with every inhalation and exhalation. You eliminate guilt from your thoughts. You trust and love yourself, knowing that every thing that happens is meant to be. Money flows easily and abundantly into your life. You feel creative and inspired. You trust in the process of life and let go of needing to control. You feel attractive, beautiful and sensual.

Take in a deep breath in and then breathe out exhaling all the stale air. Feel the weight of your upper thighs. Your knees feel soft and your feet feel heavy and loose. Your calves are heavy and relaxed. You know and trust that you have everything you need. You feel confident and strong. You know you belong. You feel connected to family and friends. You are loved and supported. Begin to recognize and remember all the things in your life that you are grateful for. You feel thankful and honored. You are safe, warm, happy and relaxed.

Now that you are fully connected to your seven power centers, and your body mind and soul are relaxed, imagine long green vines extending out from each chakra penetrating down thru the floor and deep into the earth connecting every inch of you to the center of the earth. Your whole body is safely grounded and every cell is relaxed, heavy, lazy and loose.

Imagine an intense red ball of light entering the base of your spine, spinning to the right and penetrating every cell in your abdomen. Feel it filling every single cell in every bone, muscle and organ with safety and trust. Feel the warmth as it fills your entire lower body spreading down through your legs to your toes. As it continues to spin see it move up to your abdomen changing to a deep vermillion orange color. This warm orange ball spreads through out your belly, filling every nook, cranny and cavity with trust and abundance, knowing that you have everything you need. It continues to spin to the right, moving upwards towards your solar plexus and as it spins it changes to a golden yellow ball, sending its light out to fill your lungs, your back and your shoulders with truth and confidence that you are enough. As it spins upward it becomes a freshly invigorating green ball filling your heart and chest with unconditional love and peace. Allow your heart to emanate this love, out through your finger tips and beyond. Feel yourself being cherished and respected. As it continues upward, spinning to the right and changing color to lapis blue, feel it filling your throat, mouth and tongue with truth and confidence allowing you to know that you can express yourself and your thoughts freely. Know you are heard, noticed and respected. Further up it spins and into your head resting for a second between your eyes. See it become iridescent purple, filling your brain and nervous system with clarity and truth. It spins ever faster to the right, becomes bright white, fills your entire body with knowing and moves out through the top of your head and into the universe, blending and mixing, with the Universal Energy, uniting with Spirit and Life�s Source. See the white light burst up and out of the top of your head flowing down all around your body back down into the earth. Inhale and draw the light up from the earth back up through your entire body filling it with color and peacefulness until it moves up and out through the top of your head and down and around your body. Continue this filling and releasing image until you feel completely connected as one body, one mind and one spirit to the universe and to the earth.

At this time begin to recite your affirmations or some examples of the ones I use:

I have everything I need all the time right now
My body is always healing
I am totally accepted for who I am now
I choose to practice positive habits and release all my old negative ones
I am presently safe in everything I do
I love myself unconditionally
I now only think positive thoughts and speak positive words
I express myself freely knowing that i m loved unconditionally now
Money flows abundantly into my life now
I make positive life changing decisions with confidence now
I am beautiful, loved and cherished, now
First Chakra: I am connected to Spirit now
Second Chakra: I love and honor everyone around me knowing that those I love me
Fourth Chakra: I love easily
Fifth Chakra: I trust in the process of life now
Sixth Chakra: I know what is right and true at all times now
Seventh Chakra: Everything in my life is perfect now

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