CONNECT WITH THE ENERGY CENTERS OF YOUR BODY, MIND & SPIRIT

AWAKENING
THE CHAKRAS
WITH BRITTANY LYNNE

28 DAYS OF
VINYASA YOGA BREATHWORK
YIN YOGA MANTRA
GUIDED MEDITATION MUDRAS
SOUND BATH MEDITATION JOURNALING
 LET'S GET STARTED

WELCOME
I'm so excited to take this journey with you!

What is this series all

about?
CHAKRA = WHEEL
This series is designed
" CH UCK -RA H "
to take you on a
AWAKENING THE CHAKRAS is a 28-day yoga series
with me, Brittany Lynne, to connect with the energy journey to explore
centers of your body, mind and spirit. Through daily each chakra as well
yoga practices, including vinyasa, power, yin,
as the relationship
meditation and breathwork, you will explore your
seven main chakras and the energies associated with between them so that
them. The daily yoga practices are 30 minutes with you can awaken to
bonus meditations and journaling exercises plus a
special 45-minute finale class to wrap up this beautiful
the highest vibrations
energy-shifting month. This series was designed to of energy within.
take you on a journey of strength and ease to awaken
the highest vibrations of energy within. So let's begin!
With light,
Brittany
 AWAKENING THE CHAKRAS | A 28-DAY SERIES

A Holistic Approach to Your Journey

NOT JUST AN ASANA PRACTICE :)

Just like all of the classes on Inner Dimension TV, focus on one chakra each day for 4 weeks. We
AWAKENING THE CHAKRAS takes a holistic will repeat daily chakra focuses multiple times so
approach to your practices. This series was that you have the opportunity to continue to stoke
designed for the wellbeing of your body, mind, the energies of that chakra. I encourage you to
emotions and spirit. The next 28 days will take you use the same journal prompts each time we focus
on a journey to explore the energy centers in your on that chakra and notice how your responses
physical and spiritual bodies by integrating yoga change over the course of the month. There's no
asana ("posture") practice (including vinyasa, power, right or wrong. This simply gives you the
yin & combination classes), guided meditations, opportunity to dig deeper into your personal
sound bath meditation, mantras (a repeated word or understanding of self and the way in which you
phrase for motivation and to evoke specific energies relate to each of the energies you are nourishing.
we are calling into our day), as well as supplemental
practices in this workbook like the use of mudras At the end of our series, we will explore the
(hand gestures to direct energy) for your relationship between all 7 chakras together with a
meditations and journaling exercises for reflection beautiful opportunity to bring them all into Union
after meditation. There is also an Introduction video with one another. Feel free to follow the
at the beginning of the series to get you started. suggested schedule on the calendar or go at your
own pace. This is your practice. Let it be there for
There are 7 major chakras that run along the central what you need from one day to the next.
channel of energy (the shushumna nadi). We will

The chakras transmute

energy from lower to
higher vibrations.

When we bring a conscious

awareness to these energy
centers and practice postures
that encourage an open flow of
energy, a beautiful shift in our
entire being begins to take
place.
 LET'S
START
OUR
JOURNEY
 1 | ROOT DAYS 1 , 8 , 1 5 & 2 2

"ROOT SUPPORT"
M U LADHARA CHAKRA
"MOO-LAH-DAH-RAH"

मू लाधार
-THE FIRST CHAKRA-
Connected to the Physical Self
Color: Red
Bija ("seed") mantra: Lam (pronounced "lum")
Element: Earth
Qualities: Courage, Confidence, Security, Strength, Basic needs being met, Survival,
Stability, Groudedness
Sense: Smell
Archetype: Mother / Provider

YOGA PRACTICE
ROOTS | VINYASA

The first chakra, or Muladhara, is

translated to "root support." Through this
grounding vinyasa, connect with your
roots of strength, stability and courage
as you flow with awareness and
connection to your lower body and the
Earth's support.
Optional 2 blocks & optional strap
 MUDRA
CHINMAYA

Chinmaya Mudra is a gesture for

balancing the first chakra. Chinmaya
means “embodiment of knowledge” and
this mudra is said to direct energy to
base of the central energy channel, the
shushumna nadi, where the root chakra
resides.
HOW TO: Curl your fingers into a soft fist
and touch the tips of the thumbs to the
tips of your index fingers, forming a
circle. Gently rest your hands in this
mudra, palms face down on your legs.

MEDITATION
BUILDING A FOUNDATION

This is a practice designed to create a

strong foundation on which to build your
day.

IT'S TIME TO JOURNAL!

1. What does "strength" mean to me today? When do I feel the strongest in my life?
2. What are the things that create stability for me in my life? What is one thing I can do to bring
more stability into my day? (ie: breathe deeply and remind myself I am supported)
3. When my energy feels depleted, what can I do to take care of my physical body? (ie: take
breaks & go for a walk without my phone, eat nourishing foods, drink lots of water)
4. What is one thing I can do today to invite a sense of groundedness in? (ie: take off my shoes
and feel my bare feet connected to the Earth in the grass, sand, dirt . . . )
5. Today, my personal affirmation is:
"I am _______________________________________________"

ROOT CHAKRA AFFIRMATION: I AM

MAY YOU BE GROUNDED & CONNECTED TO THE EARTH, KNOWING

THAT YOU ARE STRONG & ALWAYS SUPPORTED
 2| SACRAL DAYS 2 , 9 , 1 6 & 2 3

"RESIDENCE OF THE SELF"

S V A DHISTHANA CHAKRA
"SWA-DEES-THA-NAH"

वा ध ान
-THE SECOND CHAKRA-
Connected to the Emotional Self
Color: Orange
Bija mantra: Vam (pronounced "vum")
Element: Water
Qualities: Creativity, Joy, Resourcefulness, Limitlessness, Receptivity, Connection
to Sexuality & Sensuality
Sense: Taste
Archetype: Lover

YOGA PRACTICE
NOURISH | VINYASA

Tend to your entire being through this

flowing practice centered around the
second chakra. When we connect with
Svadhisthana (the sacral chakra), we
invite the quality of creativity to revive
our true center of Self. Hip opening and
fluid movements are the essence of this
class.
Optional 2 blocks
 MUDRA
JALA

Jala means "water," this element that

invites the qualities of nourishment,
purification and fluidity. Jala Mudra
directs energy into the pelvis and hips,
the seat of the second chakra. It invites
flexibility and adaptability within our
emotions and mind and supports us in
the flowing changes of life.
HOW TO: Touch the tips of your thumbs
to the tips of your little fingers. Allow the
other fingers to extend outward. And
rest the backs of your hands In your lap
or on your legs.

MEDITATION
PERMISSION TO FEEL

This practice is for making space to

receive the flow of creative energy and
emotional stability in your day.

LET'S JOURNAL!
1. What would "going with the flow" look like for me today?
2. What are the things that invite more fluidity and ease into my life? What is one thing I can do
to bring more creativity and fluidity into my day? (ie: dance while making dinner, make a
game out of a task, streamline my to-do list, put a time limit on social media)
3. When my energy feels depleted, what can I do to take care of my emotional self? (ie: take 3
deep breaths and feel into what I need, do something that makes me laugh)
4. How can I add more "play" to my life? (ie: skip while taking a walk, drink through a silly straw,
build a sandcastle, color in a coloring book)
5. Today, my personal affirmation is:
"I invite a feeling of ___________________________________"

SACRAL CHAKRA AFFIRMATION: I FEEL

MAY YOU GO WITH THE FLOW OF LIFE, ALLOWING EVERYTHING

YOU FEEL TO BE AN OPPORTUNITY FOR GROWTH
 3 | SOLAR PLEXUS DAYS 3 , 1 0 , 1 7 & 2 4

"LUSTROUS GEM"
M ANIPURA CHAKRA
"MAH-KNEE-POOR-AH"

मणिपू र
-THE THIRD CHAKRA-
Connected to the Mental Self
Color: Yellow
Bija mantra: Ram (pronounced "rum")
Element: Fire
Qualities: Personal Power, Capacity for change, Aliveness, Clarity, Self-Esteem, Awareness,
Curiosity
Sense: Sight
Archetype: Hero

YOGA PRACTICE
HEAT | POWER

It's all in the name - this power flow

class brings the heat! The third chakra,
Manupura, is connected to the element
of fire. Through twists, bursts of cardio
and core work, we'll focus on the solar
plexus chakra and tap into our personal
power.
1 block
 MUDRA
KUBERA

Kubera Mudra directs energy into the

center of our personal power - our solar
plexus. Kubera is the "deity of wealth"
and this mudra invites us to channel our
energies into our abundant vitality and
invites the stoking of our inner radiance
and self-esteem.
HOW TO: Make a soft fist with your
hands with the nails of the ring and little
fingers tucked Into the crease of the
palms. Connect the tips of the index &
middle fingers to the tips of the thumbs.
Gently rest the backs of the hands in
your lap.

MEDITATION
BELIEVE IN YOURSELF

This practice invites a connection with

personal power and stokes the inner fire
used for manifestation.

1. What would my day looked like if I truly believed in myself?

2. What are some of the times in my life where I was truly proud of myself? What are some of
the things I have accomplished? (Write as many down as you can & add do this list often.
Come back to it for reminders of how amazing you are!)
3. When my energy feels depleted, what can I do to stoke my inner fire? (ie: do some jumping
jacks, practice pranayama - kapalabhati, bhastrika, lion's breath, read my list!)
4. How can I empower myself and others today?
5. Today, my personal affirmation is:
"I am manifesting _____________________________________"

SOLAR PLEXUS CHAKRA AFFIRMATION: I CAN

MAY YOU BE FILLED WITH EXCITEMENT, BRINGING YOUR OWN

FLAVOR OF AUTHENTICITY INTO EVERYTHING YOU DO
 4 | HEART DAYS 4 , 1 1 , 1 8 & 2 5

"UNSTRUCK SOUND"
A NAHATA CHAKRA
"AH-NAAAH-HUT-AH"

अनाहत
-THE FOURTH CHAKRA-
Connected to Unconditional Love
Color: Green
Bija mantra: Yam (pronounced "yum")
Element: Air
Qualities: Balance, Harmony, Understanding, Empathy, Joy, Love, Healthy Relationships
Sense: Touch
Archetype: Healer

YOGA PRACTICE
CENTER | YIN

Invite your body and mind into balance

with this soothing yin practice centered
around the fourth chakra, the heart
space (Anahata). Through relaxing holds
and gentle postures, this class invites
you to bring awareness to all sides of
your heart, leaving you with more room
for self-acceptance, love and letting go
in order to create space for the energies
you are inviting in.
2 blocks & a bolster
 MUDRA
PRANA

Prana means "vital energy" or "life force"

and Prana Vayu is associated with
ascending energy. Prana Mudra activates
the air element and invites an openness
for more vitality and enthusiasm in our
lives.
HOW TO: Connect the tips of the thumbs
to the tips of the ring and little fingers.
Extend the index and middle fingers out
in a "V" shape, like you are making a
peace sign. Relax the backs of your
hands on your legs or lap.

MEDITATION
LOVING AWARENESS

This is a practice for cultivating harmony

and balance within.
The "I am loving awareness" affirmation
is inspired by Ram Dass.

1. What would my day look like if I were to be more compassionate towards myself & others?
How can I bring more kindness into my day?
2. What is one thing I can do today to bring more loving energy towards myself? (ie: look at
myself in the mirror and tell myself "I love you. You are incredible." or change any less than
kind thoughts about myself into what I'm grateful for about myself or my life)
3. When my energy feels depleted, what can I do to stoke my loving awareness? (ie: remind
myself that everyone is doing the best they can with what they have right now)
4. Who can I reach out to today and let them know that they are so very loved?
5. Today, my personal affirmation is:
"I send love to_________________________________________"

HEART CHAKRA AFFIRMATION: I LOVE

MAY YOU BE FILLED WITH LOVE FOR YOURSELF & SHARE LOVE
WITH EVERYONE AND EVERYTHING YOU ENCOUNTER
 5| THROAT DAYS 5 , 1 2 , 1 9 & 2 6

"ESPECIALLY PURE"
V I SHUDDHA CHAKRA
"VIH-SHOO-DAH"

वशु
-THE FIFTH CHAKRA-
Connected to Holistic Thought
Color: Blue
Bija mantra: Ham (pronounced "hum")
Element: Ether / Space
Qualities: Truth, Loyalty, Communication, Decisiveness, Listening, Honoring others' truths
without judgement
Sense: Hearing
Archetype: Artist

YOGA PRACTICE
EXPRESSION | VINYASA

This practice centered around the fifth

chakra, or the throat chakra, combines
the strength of a vinyasa practice with
the exploration of expression through
mantra. Vishuddha means "especially
pure" so when we connect with the
throat chakra, we invite a cleansing of
that which holds us back from
expressing our true and pure selves
through healthy communication.
2 blocks
 MUDRA
AKASHA

Akasha means "space" or "ether." Akasha

Mudra directs energy into the throat and
neck and wakes up the qualities of
expansiveness and limitlessness and
activates the space of your inner
listening in order to receive guidance in
your life.
HOW TO: Connect the tips of your
thumbs to the tips of your middle
fingers. Extend your other fingers out
and rest the backs of your hands on your
legs or in your lap.

MEDITATION
LISTENING

This is a space for you to connect with

your communication center so that you
may move through the rest of your day
from a space of Truth.

1. When I communicate with others, how much of it is speaking and how much of it is
listening? How can I bring more balance into how I communicate?
2. What types of communication come easiest to me? (ie: writing a note, giving a hug, picking
up the phone and calling, saying positive things to lift others up)
3. Who would I like to work on clear communication with?
4. When my energy feels depleted, what can I do to connect with my inner truth? (ie:
journaling, say affirmations out loud, connect with a friend and talk about my dreams)
5. Today, my personal affirmation is:
"I speak _______________________________________________"

THROAT CHAKRA AFFIRMATION: I COMMUNICATE CLEARLY

MAY YOU COMMUNICATE YOUR TRUTH CLEARLY & KINDLY AND

LISTEN TO OTHERS WITH A COMPASSIONATE EAR
 6 | THIRD EYE DAYS 6 , 1 3 , 2 0 & 2 7

"COMMAND"
AJNA CHAKRA
"AH-GNA" (WITH A SOFT "G")

आ ा
-THE SIXTH CHAKRA-
Connected to the Unconditional Self
Color: Purple
Bija ("seed") mantra: Sham (pronounced "shum") or Om
Element: Light
Qualities: Intuition, Centeredness, Connection to your higher guiding force, Trusting your
gut / instincts, Open-mindedness
Sense: Intuition
Archetype: Visionary

YOGA PRACTICE
WISDOM | VINYASA

Tap into your inner knowing through this

flow-based practice for the sixth chakra,
Anja. The third eye is said to be a place
where our intuition connects with every
aspect of the self. Through mindful flows
and a continued awareness of the
present moment, this class is the
embodiment of a "meditation in motion."
2 blocks
 MUDRA
TRISHULA

Trishula Mudra invites an expansion of

inner vision and a step away from doubts,
questions and overthinking of the mind.
Trishula means "trident" and is the symbol
of Shiva, the deity that embodies
transformation. This mudra directs energy
into the third-eye and invites an activation
of the wisdom within.
HOW TO: Curl your little fingers down
towards the base of your thumbs and
place your thumbs on top of the little
fingers. Extend the index, middle and ring
fingers outward. Rest the backs of your
hands on your lap or legs.

MEDITATION
TRUST

This practice is for tapping into your

inner wisdom, clarity & insight.

LET'S JOURNAL ABOUT IT!

1. What does it feel like to trust my instincts and follow my intuition? What does it feel like
(physically, mentally and emotionally) when I have a "gut feeling?"
2. Do I feel as though I can fully trust my intuition? Why or why not?
3. When my energy feels depleted, what can I do to take care of my higher self? (ie: give
myself breaks, take an epsom bath to clear my energy, ask myself what I need on a soul
level and rather than reasoning or over-thinking in my mind - listen to my instincts)
4. What is my inner knowing asking of me that I have been resisting or setting aside?
5. Today, my personal affirmation is:
"I trust _______________________________________________"

THIRD EYE CHAKRA AFFIRMATION: I SEE

MAY YOU TRUST THE LIGHT THAT SHINES BRIGHTLY WITHIN YOU
AND CONNECT WITH YOUR INTUITION DAILY
 7 | CROWN DAYS 7 , 1 4 , 2 1 & 2 8

"THOUSAND PETALED""
S A HASRARA CHAKRA
"SAH-HA-SRA-RAH"

सह ार
-THE SEVENTH CHAKRA-
Considered to be the highest spiritual center and the state of pure consciousness
Color: White or Violet
Bija ("seed") mantra: Om (AUM) or silent Om
Element: Spirit
Qualities: Understanding, Honoring the Divine within, Connection to beauty itself,
Understanding who you are beyond your physical self, Freedom, Detachment from ego
Sense: Knowingness
Archetype: Guru / Master

PRACTICE
CONNECTION | MEDITATION &
SOUND BATH

It is said that when our seventh chakra's

energy, the crown, is in balance we invite a
connection with something greater than
ourselves into our experience. Sahasrara
means "thousand petaled" lotus and is said
to connect with beauty itself. This mindful
practice explores mantra, meditation and
sound vibrations to invite your relationship
with Self, others and Spirit to be
strengthened.
1 bolster
 MUDRA
HANSI

Hansi means "smiling" or "laughter." And

as the "Gesture of the Inner Smile", Hansi
Mudra invites a smile to our entire being
that naturally supports an awakening of
all the positive qualities that are innately
within us.
HOW TO: Connect the tips of your index,
middle and ring fingers with the tips of
your thumbs. Extend your little fingers
straight out and rest the backs of your
hands on your legs or in your lap.

CONTEMPLATION
FREEDOM

This is a reflection meant to inspire you to

connect with every aspect of your being.

Bring the spirit of an open mind and an open

heart to this practice. And bring an
embodied awareness to this moment and
your experience.

GRAB YOUR JOURNAL!

1. What does "bliss" mean to me? What does "higher consciousness" or "spirit" mean for me
personally?
2. What can I find beauty in today? (ie: watching the clouds in the sky, finding joy in laughing
with a friend, finding something to be grateful for in the challenges that come in)
3. When my energy feels depleted, what can I do to invite connection in? (ie: meditate, sing,
chant, recharge in the sun, reach out to a loved one and know that I'm never alone)
4. What does "freedom" mean to me and how can I bring more freedom into my day?
5. Today, my personal affirmation is:
"I connect with my spirit by ______________________________________________________ "

CROWN CHAKRA AFFIRMATION: I KNOW

MAY YOUR SPIRIT KNOW THAT YOU ARE BEAUTIFUL, WHOLE AND
FREE - JUST BECAUSE YOU EXIST
 DAY 28

THIS IS IT!
We have just one more practice of the series :)

UNION
SPECIAL 45-MINUTE
Yoga means "union"
or "to yoke." To link
A L L CH A K RA S F L O W together all pieces of
the chain as one. As
YOGA PRACTICE
this journey comes to
VINYASA a close, we take time
You've made it! This practice is the
to bring all of the
finale, the pièce de résistance class of pieces of our puzzle
the Awakening the Chakra Series.
Through this 45-minute power vinyasa together, to create one
sequence, take a journey through the
seven chakras in relationship with one beautiful picture that
another and awaken the energetic flow
of body, mind, breath and spirit working has been painted with
together in harmony.
2 blocks
every color of our
experience.
 YOU
MADE IT
Congratulations, my friend!
You rocked it :)

Final Reflections . . .

BODY MIND SPIRIT

Aft
f er 28 days of focusing on the
ft Through the meditation By tapping into my higher self
chakras through physical practices, mantra chants & through breathwork, journaling &
movement in yoga asana . . . mudras . . . sound bath meditation . . .
How does my body feel? How does my mind feel? What specific energies have I
Have I noticed any shiftf s in the
ft Have I noticed any changes awakened during this journey?
way I physically feel inside? in the way I think? What are some practices I'd like
Where have I found strength? How have I invited ease? to take with me into my life?
How can I continue to listen to Where can I continue to be What can I do each day to
what my body needs? more mindful in my life? connect with my beautiful spirit
within?

THANK YOU
for trusting me to guide you on this journey
I am so very grateful for you and your commitment to
yourself and this series over these 28 days together.
Thank you, from every corner of my heart, for allowing me
to walk alongside you. I can't wait for our next journey
together!

Namaste,
Brittany :)
 S O MUCH G R A T I T UDE

AWAKENING THE
CHAKRAS
CREDITS

WRITTEN & CREATED BY Brittany Lynne

PRODUCED BY Inner Dimension TV

DIRECTED Kelby Joseph & KKO Productions

& FILMED BY

EDITED BY Diana Puzikova of KKO Productions

SOUND & MUSIC Ryan Richko & Giorgia Vanni

EDITED BY

S T I L L P H O T O G R A P H Y B Y Patricia Peña Photography

MAKEUP & HAIR BY Netsuki Blackwelder

SPECIAL THANKS TO Travis Eliot, Lauren Eckstrom, Kelby Joseph, April Shun Williams,
Jason Reim, Konstantin Frolov, Glen my fav sound designer, the
entire KKO crew and the entire Inner Dimension TV team, Mudra
inspiration from "Mudras for Healing and Transformation" book,
and thank you to all of my teachers who have taught & inspired
me throughout the years. Namaste.

Copyright © 2021 Brittany Lynne & Inner Dimension Media. All Rights Reserved.
You are amazing