Chakra Energy Flow Meditation ©

By Julie Lusk

Time: 12-15 minutes

Summary: Energy flows like a river in this guided imagery exercise. Sitting in a meditation posture is more effective than lying down for working with the chakras because the physical alignment encourages and amplifies the flow of energy.

Chakra Energy Flow © 2005 is for personal use only and not for duplication or recording.  Reprinted with permission from Yoga Meditations: Timeless Mind-Body Practices for Awakening by Julie Lusk.

Guided Imagery Meditation

Each of us has internal currents of energy within that flow like rivers. This energy is what gives us life and activates us physically, mentally, emotionally and spiritually. It influences everything from the concrete to the abstract. For instance, our flesh and bones are activated into life by this energy source. It gives us inspiration to accomplish our meaningful ambitions. Primarily, these rivers of energy span from the base of the spine up through the top of the head and move up and down, in and out, as well as forward and back. Furthermore, there are many other tributaries that extend throughout the rest of our being.

When this energy is open, flowing and balanced, we’re able to express our full potential and interact with the outside world. It enables us to easily receive information, love, and resources from outside of us. We’re also able to manifest our dreams and life purpose, liberate our awareness and actions, and free up energy to take action. It’s important for this energy to flow in a balanced, continuous way. Too often however, areas of energy become overly stimulated and excessive, or it bogs down to a trickle. It can get blocked, leaky, or hyperactive.

The purpose of this guided imagery is to balance these rivers and currents of energy in a wholesome way.  So, in your own manner, set an intention to balance and align your energy flow so it serves the greater good for yourself…others…and in the world.

So, in your own way, become aware of a constant source of energy and power that is plentiful…and it’s readily available to you as well as to all others… There are many ways of experiencing the energy as it flow and you can use your senses to experience it…perhaps you can see it, feel it, or hear it… it may have a color, a shape or a sound … It may possibly sparkle…it may glow… How does the presence of energy occur to you?

Imagine tapping into this energy supply right now. Feel it moving and flowing now.

Let’s refine and focus on this energy more attentively by experiencing it as a fountain that flows from below your feet… and into your legs… and into the base of the spine… and it moves upward to the top of the head and beyond…a constant fountain of energy that flows, and moves and is alive…actively flowing through the core of your body from the base to the top…imagine this energy lighting up your awareness…increasing your freedom…and liberating you.

And now, imagine this energy as it showers down like a waterfall. It originates above you and pours down through the crown of the head, down throughout the core of the body, and back to the earth…Experiencing streams of energy running downward through you as it boosts and enlivens your thoughts, dreams, and aspirations into reality…and clearly imagine your dreams taking shape in the world.

So now, this energy flows evenly and fluidly…gracefully moving up and down…up and down the central core that spans from the top of the head to the base of the spine and back to the crown of the head…It can even extend from the earth, through you, and into the sky and back down again.

Imagine and allow this energy to continually flow…automatically…fluidly…and elegantly… whether or not you are paying direct attention to it.

Now it’s time to experience this flow of energy in a new way… This river of energy influences your incoming and outgoing interactions …so hold your attention on the whole length of your spine, from its base to the top. …Allow a wellspring of energy to radiate constantly through the length of your spine, …and feel it start to move in and out…forward and back… and sideways…. … Imagine a constant, abundant supply of energy radiating out from your core…Energy shining out through the front…out the back…to the sides…and all around…making it possible for you to express your self in your life… including your work …touching your relationships…and the world you live in …as this energy moves along the length of your spine, radiating outward in all directions.

And now, this energy returns to you, moving from the outside to the inside…replenishing your energy…receiving it in its many forms…in the form of information…thoughts…and love…being returned to you…naturally flowing into you until it begins flowing in and out like a dance…evenly…smoothly…and effortlessly…continuing to flow, whether or not you are paying attention to it.

And somehow, energy currents are flowing in all directions…up and down…in and out…in unison, balancing and blending and harmonizing…cooling and calming down where the energy is excessive and too strong…and activating and energizing where the energy is too weak or blocked.

And part of you steps out of the way so this can happen naturally…and this part of you notices how all this happens.

This energy source is inside you and all around you… It is constant and supportive…and it guides you…balances you…and makes you feel whole and complete.

It’s time to reawaken to your surroundings…Listen to the sounds (name some as they occur)… become aware of your breath…feel the air on your skin… feel your body, your physical presence…and when ready, stretch and open your eyes.

Author’s Note: Anodea Judith inspired this guided visualization. May her energy be abundant and a blessing to her and to all others.

Yoga Meditations: Timeless Mind-Body Practices - Book & CD set

Awaken joy, peace and inspiration with this yoga meditations book. Yoga Meditations contains a wide variety of mind-body practices, such as: * Guided relaxation exercises * Breathing practices * Yoga Nidra * Meditations and guided imagery * Affirmations * Yoga postures and meditations for each chakra * Yoga wisdom for contemplation Get a FREE Wholesome Energizers CD in every book! CLICK the blue title link above to find out more...

Chakra Chart

Finally! A complete Chakra Chart with all the chakra names, locations, colors, sounds, yoga postures, breathing techniques, psychological & energetic influences and more. There's handy tips for using the chart on the reverse side. It's 8 1/2 by 14" and laminated. CLICK on the blue title link above to find out more...

Guided Meditation for the Chakras

Real Relaxation Yoga Nidra takes you into a deeply relaxing and powerful restful state of being fully aware while being in the state of deep yogic sleep.  It helps with balancing chakra energy, and can improve immunity, heart health, relieve stress and give you inner peace and balance.

Get it from Amazon, iTunes, Spotify & other online stores.

Handy Links

• Learn about chakras and their influences | Get your Complete Chakra Chart
• Chakra Balancing with Sound Healing. Use the Elemental Chakra Tone Chart to balance your chakra energy by either increasing or decreasing their energy with sound, color, and special mantras. The Vedic (Yoga) and Tibetan notes and tones are given. It’s fun.
• How to balance chakra energy with toning and hand & finger movements called mudras.
• Get info related to chakra elements, directions, sounds, senses, and other attributes 
• Chakra Energy Flow Meditation
• Understanding OM | AUM
• Book a Musical Sound Bath session
  

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Desktop Yoga ® Sampler

Adapted from Julie T. Lusk’s Book

Desktop Yoga ® The Anytime, Anywhere Relaxation Program

Just like your computer needs a screen saver, your body needs a body-saver. Here is a well-rounded set of yoga-based exercises that can be done right from your chair at work, home, or in your car. They’re perfect for “Internet addicts, office workers, and stressed out students.” Julie’s Desktop Yoga ® book contains over 100 easy-to-follow stretches to help your back, neck, shoulders, face, hands and feet; breathing techniques to increase your concentration, improve your sense of inner balance, and aid your circulation; power napping exercises to improve energy by “taking a 2 hour nap in 2 minutes” and proven wellness and stress management strategies that work.

Three Part Breathing: Breathing deeply and fully is essential to yoga. It will help you relax and replenish your energy. Begin by releasing all the air from your lungs through your nose. Use your abdominal muscles to squeeze all the air out. Slowly and smoothly breathe in through your nose so you can feel your belly filling followed by an expansion around your entire rib cage (front, back and sides). Finally allow the air to fill the collarbone area. Release all the air slowly through your nose as you empty your lungs as completely as possible. Continue Three Part Breathing for as long as you comfortably can.

Neck Stretch. Sit up straight and allow your shoulders to relax. Let your right ear move toward your right shoulder. Only move it as far as it comfortably can without force. Take a few full breaths. Just as your muscles begin to tire, take a breath in and bring your head back up to the center.

Next, let your left ear slowly move toward your left shoulder and take a few more breaths. Then, bring your head back to center on an in-breath. It is common for one side to feel more limber that the other side.

Moving your head from side to side can be repeated several times. While doing this, imagine all the stress and strain that’s held around your neck releasing and letting go.

Next, let your chin glide down to your chest and take a few breaths. Remember to let it go as far as it comfortably can without strain. When ready, bring your head to center.

Do not move your head backward. It puts too much stress on that area of your neck.

Shoulder Shrug: Let your arms relax at your sides. Bring both shoulders up toward your ears while you breathe in through your nose. Breathe out through your mouth as you let your shoulders drop back down. Really let go. It’s fine to repeat this a few more times. This releases frustrations as well as shoulder tension.

Energy Stretch: Place both feet flat on the floor and let your arms hang to your sides. As you breathe in slowly, begin raising your arms straight out in front of you until they are shoulder height. Still breathing in, bring your arms out to both sides and then raise them over your head.

Breathe out as you lower your arms back down to your sides. Continue on for several deep diaphragmatic breaths. The trick here is to raise your arms during the time it takes to take a breath in and to lower your arms during the time it takes to breathe out.

Palming Eye Exercise: Rub your hands rapidly together with your palms and fingers touching.

Keep doing it so that you feel some heat and energy being generated. Next, rest your elbows on your desk. Cup your hands and gently place them over your closed eyes. Let the warmth and darkness soothe your eyes. Take several long and easy breaths as you imagine the tiredness being released with your out-breath, and energy and vitality returning with your in-breath.

Hand Helpers: First make a tight fist and feel the tension. Then, let go and release all the tension and tightness. Repeat.

Stretch your fingers and palms out as much as you can. Take your time to really feel the stretch. Let your hands and fingers relax gently on your lap for several moments.

Hold your arms out in front of you and bend your wrists so your fingers point to the sky. Next, point them toward the earth. Repeat, and don’t forget to breathe.

Cat Stretch: Make sure your chair is pushed away from your desktop so that you can sit on your chair and stretch both arms and hands straight out toward the desk. Place your fingers on the desktop or on your knees.

Next, lower your head as you arch your back up (just like a Halloween cat) while breathing out. On the next in-breath, raise your head and chest up while you curve and stretch your back in the other direction. Don’t strain. Continue up and down, breathing in and out as you go. Rest and relax for a few moments with your arms resting on your lap.

Foot Rolls: Kick your shoes off, stretch your legs out in front of you and begin moving your feet around in a big circle. Let your feet, ankles and calves get in on the act. Are you still breathing? Now circle your feet around in the other direction. Rest.

Next, point your toes forward and then back toward your head. Do this several times in a row. Rest.

Then, lift your legs up and move the balls of your feet from side to side. Stretch your toes and relax all over.

→ Julie Lusk, M.Ed. is available to speak about Desktop Yoga ® and a variety of wellness and mind/body topics at your special event.

How to Create a Desktop Altar

Julie Lusk was interviewed for an article in Yoga Journal (Feb. 2006) on Desktop Altars.

“You’re reeling from a stressful conference call when another pile of papers appears on your desk, requiring a late-night work session.  It’s the kind of thing that could send you over the edge – but after a few deep breaths you’re feeling calm again. Your stay-cool tool?  The desktop altar you’ve made to keep yourself centered.

To collect the items for such an altar in your workspace, Julie Lusk, a yoga teacher in Cincinnati and author of Desktop Yoga: the Anytime, Anywhere Relaxation Program for Office Slaves, Internet Addicts, and Stressed-Out Students, suggests sticking to simple objects that are linked to a specific memory, belief, or goal.  That might mean a special shell, stone, photograph, flower, fountain, book, plant, or even a simple saying that inspires you.”

“An altar need not scream “Spiritual!” says Lusk. “What makes your collection an altar is your intention – which can be as simple as your desire to return to the present each time you see it.”

–                   Yoga Journal – Issue 193 – February 2006  –   Toni Klym McLellan

Desktop Altar FAQ

1.  What is your definition of a  “desktop altar”.

Personalizing an area of your workspace to remind you of your higher values/self in a way that is personally inspirational, meaningful, uplifting and keeps you grounded and centered.

2. How might a desktop altar help people supplement their yoga or meditation practice, even in the midst of a hectic workday?

A desktop altar serves as a reminder to breathe, be mindful, and practice Desktop Yoga ™ stretches.

3.   What items would you suggest in creating a desktop altar?  Please include space-saving considerations.

Select something that is personally meaningful.  Start by stilling yourself and become aware of clues from your inner self for some things that are just right.  Suggestions include a special shell, stone, photo/picture, flower, cloth, something to hold, art, fountain, a book, plant (i.e. prayer plant, or a violet to care for), feather, finger labyrinth, or a gift from someone special. A saying or a significant symbol could be used as a screensaver.  Under various circumstances, a calendar with inspiring sayings or artwork may be just right.

4.  Any tips for how to keep it under the radar of coworkers or bosses, but still give it private significance?

• Use an ordinary object with personal significance that is linked to a belief, memory or a goal.  Consider blessing it first.
• Keep it ‘for your eyes only’ by tucking it away, like in a drawer that you use often.

5.  What items (if any) should be avoided?

• Candles (fire hazard)
• Items that could offend others (things that could fall into the realm of religious, sexual, racial, or political bias)
• Things that are distracting.
• Anything against office policies.
• Things that you are not willing to explain, discuss or defend.
  

6.  Can you give some examples of altars?

• I have a statue of an angel that was given to me by someone special, a quartz crystal wrapped in a beautiful cloth, and some pictures are beside my computer.
• Coworkers of mine and I passed around a tiny angel when times were especially challenging.  We took turns with ‘hosting’ her and felt divine support and protection as well as the support of one another.   We kept it as long as it felt right and then passed it along. The angel was always floating around among us.  This happened at a large and busy medical clinic.  I no longer work there and she was in my care at the time I left – of course I passed it along so it would keep working it’s magic.
• A friend of mine wears a mala on days when she needs extra strength and courage.

→ Julie Lusk, M.Ed. is available to speak about Desktop Yoga ® and a variety of wellness and mind/body topics at your special event.

Check out her books and relaxation CDs now.

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Yoga Nidra Articles

• Yoga nidra FAQ 
• How to make positive changes that last using intentions (sankalpas) with yoga nidra.
• Benefits of yoga nidra
• How to practice savasana, the relaxation pose
• Sleep and yoga nidra Why 1 hour of yoga nidra practice is equivalent to 4 hours of sleep.
• Yoga nidra to improve your brain.  It’s fascinating!
• Free recording to experience the power of yoga nidra 
• Journaling prompts for yoga nidra 

Class Info & Registration Links 

• Yoga Nidra Online Classes – Totally relax. Put your physical, mental, and emotional stress to rest.  All classes. 
  
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• Free recording to experience the power of yoga nidra 

Books

• Yoga Nidra Meditations: 24 Scripts for True Relaxation | Print | Audiobook | eBook
• Yoga Nidra for Complete Relaxation and Stress Relief |Print | eBook
• Visit the Julie Lusk Amazon Author Page to see almost everything

Audios 

• Audio Recordings | MP3’s | CDs | Downloads || Amazon | iTunes, etc.
• Class Downloads  | Get your favorite Hatha Yoga + Nidra classes to download for keeps
• Visit the Julie Lusk Amazon Author Page to see almost everything

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Contact 

• Contact us anytime
• Free Wholesome Resources Newsletter from Julie Lusk

Why struggle to get to sleep or stay asleep at night when you can sleep well with yoga nidra?  Sleep is vital to our health and sleep experts tell us we need an average of eight hours at a shot.  Even if there’s time for sleep, many of us have trouble getting to sleep or staying asleep, interfering with good health and causing frustration.

Find the help you’ve been waiting for in these articles:

• Sleep Solutions: Yoga-Style talks about the best yoga postures and breathing techniques for a good night’s sleep.
• Yoga Nidra and Sleep explains what yoga nidra is and why it’s more restful than regular sleep.
• Not Sleeping Soundly?  Here’s help for those nights when you feel you’re half awake and half asleep.

Listen to this specialized yoga nidra practice especially made for going to sleep (CD or digital download).  It’s from Julie’s new book, Yoga Nidra Meditations: 24 Scripts for True Relaxation

Clear the deck for a good nights sleep by releasing physical, mental and emotional tension.  You’ll love waking up in the morning feeling refreshed.

Enjoy using relaxation skills, specialized breathing techniques, mindfulness, and more.  You’ll enjoy the soothing Native American style flute music followed by the calming sound of ocean waves, Mother Nature’s delightful lullaby.

• “I never slept better.”
• “I love the whole thing.”
• “I fall asleep so easily, I haven’t made it through to the end yet.”

Get copies of Sleep Well ~ Yoga Nidra for yourself and your friends and family here.

Digital Download

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Sleep Well | Yoga Nidra CD

Use deep relaxation, soothing flute music & ocean waves to go to sleep. "I slept like a log." Downloads available. By Julie Lusk, Yoga Nidra Meditations author.

Sweet dreams!

Julie Lusk, MEd, E-RYT 500, has over 35 years of expertise in stress relief, yoga, relaxation training, guided imagery, and meditation as an international author, recording artist, and workshop leader.

Julie is the author of

• Yoga Nidra Meditations: 24 Scripts for True Relaxation
• Yoga Nidra for Complete Relaxation and Stress Relief
• Yoga Meditations,
• Two volumes of 30 Scripts for Relaxation, Imagery and Inner Healing
• Desktop Yoga®.
• Audio recordings include
  • Wholesome Relaxation
  • Yoga Nidra Essentials
  • Power of Presence
  • Blue Moon Rising
  • and many others.
  • Learn more at JulieLusk.com