This meditation activates the first chakra center and is strongly grounding to the mind and emotions.
Sit in a comfortable position, either cross-legged on the floor or in a chair. Sit up tall with the spine straight, the shoulders relaxed and the chest open. Rest the hands on your knees or in your lap with the palms facing up. Relax the face, jaw, and belly. Let the tongue rest on the roof of the mouth, just behind the front teeth. Allow the eyes to lightly close.
Breathe slowly, smoothly and deeply in and out through the nose. Breathe deeply down into the low belly, all the way down to the perineum. Bring your awareness to the 1st chakra, Muladhara, located between the tip of the tailbone and the bottom of the pubic bone. Notice any sensations here as you take a few slow deep breaths in and out.
Then inhale and engage Mula Bandha by contracting the muscles between the pubic bone and tailbone and drawing the perineum up towards Muladhara. Keep your focus on feeling Mula Bandha and Muladhara as the breath flows in and the muscles contract. Feel the spine lengthen up as the feet and legs ground down. If comfortable, hold the breath in for 1-2 seconds. Then release Mula Bandha and exhale the air out through the nose. Repeat for 3-5 minutes, working on increasing the contraction of Mula Bandha if comfortable.
Return to a slow deep breath with awareness of Muladhara without engaging Mula Bandha. Feel any sensations here as you take a few slow deep breaths in and out, noticing any changes. Breathe deeply into Muladhara for 3-5 minutes.
To end, gently let the eyes blink open, inhale the palms together in front of the heart, exhale and gently bow. Take a moment or two before moving on with the rest of your day.