Welcome to Elevate.
I'm Nina Englander.
Thanks for joining me.
Elevate is a process that focuses on the energy centers in the body in order to move into a place of peace and awareness no matter what is going on in your life or in the world around you.
Elevate can be used daily as a short and sweet mindfulness exercise or it can be used more intentionally to help you move toward a goal or manifest something in your life that you feel would bring you more happiness.
Today we're going to focus on the third chakra,
Also called the solar plexus.
It's the energy center in your upper abdomen between your navel and your rib cage.
The solar plexus is related to the ego,
To personal power and self-esteem.
So orienting yourself to your solar plexus can help you get in touch with your own personal power.
This is a good process to do when you're feeling powerless,
Not comfortable stepping into your own light.
When something happens that makes you feel small or less than,
Like being criticized by other people or not feeling effective or when things just don't go your way.
So let's begin.
Find a comfortable seated position with your back upright.
You can be fully relaxed and if you're comfortable doing so,
Close your eyes.
And as you settle in,
Notice any sounds around you.
Try not to judge,
Just notice.
Now begin to tune in to your breath,
Its natural rhythm.
Notice the breath coming in,
How it feels cool in the nose.
And notice the breath going out,
How the air coming out feels warm in the nose.
And let's do this for a moment,
Making those breaths a little bit deeper,
But going at your own pace.
Feel the air coming in on the in-breath.
Feel the air going out on the out-breath.
Continuing this easy breath pattern,
Bring your awareness to the chest and abdomen.
Here you can feel the air coming in and filling the lungs.
And then as the air comes out,
Notice the lungs soften and relax.
The breath is our anchor throughout this session.
When you notice that you're starting to drift off or thoughts are coming in that feel distracting,
And they will,
Just acknowledge them,
Give them a little nod,
And then return to the breath.
Now bring your awareness to the inside of your body.
Start by focusing your attention on the abdomen,
The space between your navel and your diaphragm and ribcage.
This is the solar plexus.
While you continue to breathe in your regular pattern,
Imagine a ball of energy or light forming in the upper abdomen.
Imagine that light circling in a ball,
Spinning.
Getting larger.
Can you feel the vibration of energy there?
It might feel like a pleasant buzzing or warmth.
This is a skill that doesn't necessarily come naturally to everyone,
But it does get easier with practice.
So if you're not feeling it right away,
That is okay.
Start by visualizing a ball of light in the lower abdomen.
Maybe it has a color,
A vibrant yellow.
Sit for a minute with the sensation of something stirring in your upper abdomen,
And feel the warmth and the vibration.
Enjoy the feeling.
Continue to breathe slowly and deeply.
Again,
If you notice that your thoughts are drifting or you're starting to plan the rest of your day,
Just notice it,
And then you can acknowledge,
Oh,
There I go thinking again.
And then gently move back to the breath.
Now imagine that you are standing at the foot of a mountain.
A mountain is strong and steady,
Fiercely planted where it is,
And it does not care what other people think of it.
A mountain has great personal power.
Whether you imagine you are on top of the mountain looking down at the incredible view,
Or at the base of the mountain looking up toward the peak,
Or you are the mountain,
The mountain is what it is.
Powerful,
Strong,
Confident.
Breathe with your mountain while you continue to feel that buzzing warmth in your solar plexus.
Feel these positive feelings in your body,
And begin to give gratitude to something or someone that makes you feel strong and confident.
Or give gratitude to a particular mountain that you love,
Or to all mountains,
Their beauty and majesty.
To walk up them,
Or to gaze at them from afar.
Keep breathing here in this grateful place for as long as you like.
You can always pause the recording if you want some more time.
And as we bring this practice to a close,
And you begin to come back to the present,
Start to wiggle your fingers and toes,
And maybe take a little stretch.
And gently open your eyes.
Thank you so much for elevating with me today.
I hope that you carry this feeling with you into your day or your night.
And I will leave you with a mountain metta prayer.
May you easily realize your incredibleness.
May you feel strong and confident.
May you always celebrate your power.
