May 29, 2021
Meditate they tell you. With your two toddlers, diapers to wash, meals to cook and a full time
job, you have no time to meditate! I get that. And, I have a 5 minute solution for you to practice
in bed! My 5 minute energy mediation practice will change your life, strengthen your pelvic
floor, open your chakras and calm your mind.
When you understand yourself as a system of energy, you can see how you have waves and
currents that run through you that make you unique. I like to look at each human as either
authentic energy tuned into their own station, or playing a radio station that someone tuned for
them (parents, peers, society, church). It is time to clean your air waves.
There are thousands of studies on the benefits of meditation. For example:
HARVARD: Found meditation changed the structure of the brain in only eight weeks. The
Hippocampus, which governs learning and memory, showed increased brain cell volume. The
Amygdala, home of fear, anxiety, and stress showed a decrease in brain cell volume. Changes
were visible in MRI scans and were confirmed by participants’ reports of their stress levels.
JOHNS HOPKINS: Found meditation effects rival antidepressants for depression and anxiety.
UCLA: Found long term meditators brains functioned better than non-meditators as they aged.
YALE: Found meditation decreases mind-wandering and self referential thoughts.
The proof is in. Now we just need to find a way to embrace it. Initially, meditation was not
something I felt compelled to do. Sitting and emptying my mind seemed like a waste of my
precious time, and was definitely not enjoyable. Until I studied Tantra. Tantra is a practice of
connecting body and mind. Tantra is an ancient Sanskrit word for a life practice of “weaving
together” body and mind. Tantra taught me to connect my body and breath to create joy in my
brain instead of telling me to sit still and empty my mind.
The connection is done by combining the Ujjayi Breath and the light pelvic “secret squeeze“
called Mula Bandha. The easiest way to improve your energetic pattern is to engage your
pelvic floor by practicing what I like to call the “Secret Squeeze” aka Mula Bandha, translated to
mean “root chakra lock”. When Mula Bandha accompanies both breath and meditation, your
energetic system is fully engaged and supported.
This is a meditation game changer. It quickly moves your energy from your pelvic floor to
your brain, and the resulting joy empties the mind quickly and easily. This allows you to
reach the relaxed state in your brain needed to achieve meditation. Once you get the hang of it,
you can achieve this state in seconds. Your life force energy moves into your nervous system
and the oxytocin released creates an overwhelming feeling of unconditional love. You feel more
This practice is the most essential body to brain connection tool to learn. The pelvic floor is
where the secret squeeze starts. Home of your life force energy that you want to move up your
body to your brain. These muscles are often overlooked in regular exercise programs, but are
the most important muscles to strengthen so that you can achieve a light secret squeeze. From
the pelvic floor your energy moves up your vagus nerve to your brain and into your Pineal
Gland, which, in eastern medicine is know as the Third Eye. Think of pineal gland as the brain’s
radio antenna. You can send and receive signals to it. You will feel a pleasant sensation in your
brain, and your thoughts will go on pause. Do this anytime you need to change your state.
How to Enjoy Your 5 Minute Chakra Clearing Energy Meditation
1. Sit, or lie down on your back and place your hands on your belly or your heart, whichever is
most comfortable for you. Close your eyes. Using the Ujjayi Breath slowly inhale for 3 counts
and slowly exhale for 3 counts. Ujjayi Breath (Calming Breath) releases fear and calms the
body, mind and nervous system. Constrict your throat as you inhale and exhale. Feels and
sounds like a quiet purr! Breathe only through your nose.
2. On the next inhale, add in the secret squeeze to fully connect mind, body and soul. It is a light
squeeze, engaging your perineum and lower abdominal muscles moving energy from your root
chakra to your crown chakra.
3. Count 1 at the root chakra, 2 at the heart chakra, and 3 at the pineal gland chakra. By focusing
your breath count on specific chakras during meditation, your energy is placed there. As you’re
inhaling, engage the diaphragm by expanding it sideways because your heart needs room to
expand! Release the secret squeeze on the exhale.
Focus on being consistent. Show up and be deliberate about practising for 5 minutes every
day for 63 days without a break. It is ok if you are not great at it, just show up. Remember: It
takes 21 days to create a new habit. It takes another 21 days to strengthen your resolve to
embed that habit so your poor habits cannot overpower it. It takes the final 21 days to make
your new habit authentically part of you.
Where you place your attention is where you place your focus. As you practice energy
meditation you will start to notice that as you move your energy through your chakra system the
movement creates a bubbly feeling in your body that brings you back to practice daily.
Meditate. Move your energy through your energy channel. Daily. Until it is automatic.
Meditation is known to reduce fear, stress & anxiety, and improve perception, productivity and
creative thinking. Just do it!! Meditation washes your mind, and trust me, it needs washing
daily. Start thinking of meditation like brushing your teeth or washing your face.
Meditation can also look like this:
Walking in a forest
Walking along the water’s edge
Running, especially if you get runner’s high
Be open, and find a meditation style that suits you. I still want you to do the 5 minute energy
meditation a minimum of 5 minutes before you get out of bed in the morning or just before you
go to sleep. Preferably both! 5 minutes can make a huge impact on your life. Consistency is
more important than length of time meditating. Integrate this in your day in a way that makes
sense for you. Practice this first thing in the morning and before bed as a sacred self ritual.
Happiness Coach – Release your emotional blocks and find your joy!
Questions? Connect here: firstname.lastname@example.org