Hey there . Today's guided meditation incorporates prana , which is the life force , energy to help cultivate balance , vitality and presence . This meditation is designed to deepen awareness of our breath , awaken our energy centers and create a profound connection between body , mind and spirit . So , when you're ready , find a quiet , comfortable place where you won't be disturbed . Sit in a relaxed position with your spine straight , either cross-legged on the floor or with your feet flat on the ground . Gently close your nose and exhale fully through your mouth , inhaling deeply and exhaling completely . One more time , a deep breath in through your nose , filling your lungs and releasing any tension as you exhale fully through your mouth . Now allow your breath to return to its natural rhythm , simply observing . I want you to begin to focus on the flow of your breath as it moves in and out of your nostrils . Notice the coolness of the inhale and the warmth of the exhale . This is prana life force , energy flowing in and out , nourishing every cell of your body . With each inhale , imagine prana filling your lungs , expanding your chest and awakening your energy . Expanding your chest and awakening your energy With each exhale , allow any tension or stagnation simply to dissolve , releasing it into the space around you . Now deepen your breath slightly . Inhale for a slow count of 4 , 3 , 2 , 1 , and hold for a moment , and exhale for a slow count of 6 , 5 , 4 , 3 , 2 , and 1 . Again inhaling for 4 , 3 , 2 , 1 , holding briefly and exhaling for 6 , 5 , 4 , 3 , 2 , and 1 . Continue this rhythm for a few rounds , allowing each breath to guide you deeper into relaxation . There's no right or wrong way to do this , so , as you're doing it , let go of any thoughts that come in . Now I want you to bring your awareness to the crown of your head and , as you inhale , visualize pure , radiant prana entering through the top of your head , flowing like a golden stream of energy , and , as you exhale , send this prana down through your body , nourishing every organ , every muscle , every cell , every muscle , every cell .
Speaker 1With the next inhale , imagine prana flowing into your third eye center , which is the space between your eyebrows , activating your intuition and clarity . Exhale and feel the energy washing over you like a gentle wave . Inhale now into your throat , opening space for authentic expression . Exhale , softening and releasing anything unspoken . Now draw prana into your heart center , allowing it to expand with warmth , love and connection . As you exhale , radiate this energy outward , sending love to yourself and to those around you . Let the breath flow into your solar plexus now , fueling confidence and strength . With the exhale , dissolve any self-doubt or tension that you might be holding .
Speaker 1Inhale now into your sacral center , awakening creativity and flow . Exhale , embracing ease and openness . Now breathe into your root chakra , feeling deeply grounded and supported . Exhale , letting go of anything you no longer need . Now imagine , imagine your entire body glowing with a vibrant energy of prana . You are filled with life force , deeply connected to your breath and the present moment . With one final deep inhale , draw in as much prana as you can , feeling fully energized and alive , and with your exhale , let it settle into every part of you , integrating balance , peace and vitality . Gently bring your awareness now back to your surroundings . Wiggle your fingers and toes and , when you're ready , slowly open your eyes . Take this moment to notice how you feel Calm , present and recharged with life force , energy . You are energized , you are at peace . You are in flow with prana . This meditation can be practiced daily to cultivate greater awareness of your incredible life force , energy and the ability of your prana to nourish and sustain your body , mind and spirit . This only took nine minutes . Give yourself the gift of doing this on a regular basis . Namaste , my friend .