Try This 5-Minute Meditation to Recover from Burnout

This is an energy healing visualization taking you into each chakra and each element. I invite you to see for yourself how your body communicates energy and information with you. Take your time with this meditation and do it often. It is incredibly revealing.

Close your eyes and bring your attention to your breath. Breathe in through the nose and out through the mouth. Slow your breathing down and deepen your breathing. With each exhalation, feel your body softening, relaxing, melting. When you breathe deeply like this, you engage your parasympathetic system, and you let your body know that it is safe, that something new can happen.

As you continue to breathe deeply like this, I invite you to bring your attention all the way down to the base of your spine. Take your time. Follow your focus, your awareness down through your body all the way down to the base of your spine. When you are there, take a deep breath into the base of your spine, allowing your body to soften even more now that your attention is away from your thoughts and deep in the core of your body.

Now imagine that there’s a beautiful, still, red pond going across your lower hips at the level of the first chakra. I am going to invite you to drop a pebble in the still, red pond. Drop the pebble and feel the ripples going across your first chakra. Feel and visualize the ripples as they move all the way across your root chakra. Breathe deeply, noticing any sensations, images, colors, emotions, or thoughts that might arise.

Now with your next breath, bring your attention up to the second chakra, your sacral chakra, one inch below the navel and into your core. Imagine that there’s a beautiful, still orange pond going across your lower abdomen at the level of the sacral chakra. I am going to invite you to drop a pebble in the still, orange pond. Drop the pebble and feel the ripples going across your sacral chakra. Feel and visualize the ripples as they move all the way across your lower abdomen. Breathe deeply, noticing any sensations, images, colors, emotions, or thoughts that might arise.

Now with your next exhalation bring your attention up to your third chakra, your solar plexus. The color of the third chakra is yellow. Imagine a beautiful still, yellow pond at the level of your solar plexus. I invite you to drop a pebble in the still yellow pond and visualize and feel the ripples as they go across the lower part of your ribcage. Breathe deeply, noticing any sensations, images, colors, emotions, or thoughts that might arise. 

Then bring your attention to your heart center. It’s a beautiful emerald-green color. I am going to invite you to drop a pebble in the still emerald-green pond. Drop the pebble and feel the ripples going across your chest. Feel and visualize the ripples as they move all the way across your heart center. Breathe deeply, noticing any sensations, images, colors, emotions, or thoughts that might arise.

With your next breath, imagine a beautiful, still, light blue pond across your throat. I invite you to drop a pebble in the still, blue pond of your voice chakra. Drop the pebble, feel, and visualize each and every ripple as they move all the way across your throat. Breathe deeply, noticing any sensations, images, colors, emotions, or thoughts that might arise.

Now with your next deep breath, bring your attention up to the third eye, between your eyebrows, and into your midbrain. Imagine a beautiful indigo still pond going across your brain and feel and visualize the ripples as you drop the pebble in the center. Breathe deeply, noticing any sensations, images, colors, emotions, or thoughts that might arise.

Now bring your attention to the top of your head, where the soft spot on the baby’s head is. Imagine a beautiful still pond; the color is white or light purple, whatever comes to mind and feels right for you. Drop the pebble in the center of your head and visualize the ripples, noticing any sensations, images, colors, emotions, or thoughts that might arise.

Feel the ripples at the level of your crown chakra. Perhaps you can feel this all through your body going down, rippling down through your entire body. Allow the crown chakra’s vibrations to include all of the other chakras and perhaps sense the vibration all through your body.

And when you’re ready, only when you’re ready, you can gently open your eyes.

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