Hi and thank you for joining me for this Manipura Chakra guided meditation.
You can do this practice lying down on the floor or in the bed or sitting upright on a seat,
Cross-legged on the floor,
Whatever is most comfortable for you.
So come into that position now,
Settle in.
Bring the body to stillness and close your eyes and we'll start this practice using the breath to calm the nervous system,
Slow down the mind and the technique we'll use is simply deep breaths in and long breaths out.
You can begin this practice now,
Draw a deep breath in through the nose,
Filling the lungs and breathe out slowly through the nose or the mouth,
Emptying the lungs and repeat,
A deep breath in,
A long slow breath out,
Trying to make the exhale longer than the inhale.
Continue,
Finishing the round your arm and one more deep breath in,
Long slow exhalation,
Good and now allow the breath to return to a natural rhythm,
No longer controlling the breath,
Just let the breath come and go in its own rhythm and we'll now begin to connect to the body,
Bringing awareness to the body,
Starting with the toes,
Direct your attention down to your feet,
Specifically the toes,
Both feet and see if you can feel any sensation in the big toes or the little toes and doing the same for the arches of the feet,
See if you can sense the arches of the feet and the heels and up into the ankles and becoming aware of the lower legs,
Calf muscles and shins,
Knee joints,
Hip joints,
Aware of the buttocks,
Pelvic floor and the pubic bone in the front of the body and now see if you can become aware of the abdomen,
The navel center,
The sides of the waist and the lower back and continue moving the awareness up the body into the chest,
See if you can locate the heart,
The upper back and shoulders,
Relax if you find any tension there and now noticing the upper arms,
The elbows and down into the forearms,
Wrists,
Palms of the hands,
Back of the hands,
Thumbs,
Index fingers,
Middle fingers,
Ring fingers and the little fingers and feeling the entirety of both hands and now shifting your attention to the front of the throat and the back of the neck,
Chin and jaw,
Lips,
Nose and the flow of your breath,
Noticing the closed eyes and see if you can feel the forehead,
Aware of your ears and the sounds that you can hear,
My voice,
The music and any sounds in or beyond the room you're in and now becoming aware of the crown at the top of the head and see if you can become aware of your whole body now,
From head to toe,
Whole body awareness,
The body heavy,
Relaxed and letting go and you can now direct your attention to your navel center,
The area around your belly button,
This is the location of Manipura chakra,
The navel chakra,
See if you can feel any sensation here at the belly,
Maybe it's a clear,
Obvious sensation or maybe the area is numb,
Devoid of sensation,
It does not matter,
Just continue to scan,
To feel and try to connect with this part of your body,
You may notice the rise and fall of the belly as the breath comes and goes and you may discover sensations here,
Sensations that could be deemed as pleasant or unpleasant,
Does not matter,
Continue to scan the region,
Connecting to the navel center but if you did find the sensations here to be overly unpleasant,
You can stop the practice at any time and maybe you can sense the superficial region of the belly button,
Maybe you can bring the awareness deeper into the belly towards the spine,
Continuing to deepen your connection and awareness of the belly and as you hold awareness at the navel center,
Begin to visualize a radiant,
Glowing,
Golden light at the center,
Representing your inner power and strength with every breath,
Feel this light expanding and growing brighter,
Illuminating your entire being and as you continue to hold awareness at the navel center,
Imagine that there is a flame burning here,
A warm,
Inviting,
Golden flame,
Burning steadily,
Warming the region,
Radiating warmth and light and this flame burning at the navel gives a sense of comfort and security,
Nurturing your whole body,
Continuing to visualize this flame at the belly,
At the navel,
Feeling the glowing warmth it provides and as you hold on to this feeling at the navel,
Become aware of any negative qualities,
Thoughts,
Complexes or emotions that inhibit,
Obstruct or hurt you Visualize these aspects as small pieces of wood,
With each negative aspect that comes to your awareness,
Draw a deep breath in and as you exhale,
Throw the piece of wood into the fire at the belly Watch as the wood burns in the flame,
Notice how the flames eagerly embrace each piece,
Transforming it into bright,
Golden ash,
Witness the release of what no longer serves you and feel a sense of relief and liberation within yourself,
As the flames transmute these aspects into positive energy,
Feeling the flame burning brighter,
Warming the belly and bring to mind any other negative qualities that you wish to burn in the fire,
See them as a piece of wood,
Offering the wood to the fire,
Feeling and observing as your Manipura Chakra transforms these energies into golden,
Glowing and positive light And if you can think of any more thoughts,
Emotions,
Obstructions that trouble you,
Offer them to the fire at the navel,
See them burn and transmutate into positive fuel,
Energizing and powering the body Feel that connection,
That warmth,
That power at the navel center And with the flame still burning brightly,
As you hold attention at the navel center,
The seat of Manipura Chakra,
Repeat silently or out loud the following affirmations I am confident in my abilities and strengths I am empowered,
Embracing my personal power fully I am strong-willed,
Resolute in pursuing my goals I am worthy of all the abundance and positivity life offers I am radiant,
Shining brightly with positivity and self-assurance Continue to hold awareness at the navel Take a deep breath in,
Feel the belly rise And breathing out,
Feel the belly lower Basking in the glowing warmth at the navel and the newfound sense of empowerment within you Take a moment to express gratitude to yourself for taking this time for inner exploration and healing And when you are ready to return to your physical surroundings,
Slowly bring your awareness back to the rest of your body Noticing the breath and aware of this present moment Wiggle your fingers and toes And when you are ready,
You can slowly open your eyes and take a moment to ground yourself And remember that the transformative power of Manipura Chakra is always within you You can revisit this meditation whenever you feel the need to release negativity To reconnect with your inner power And embrace the beauty of your authentic self Thank you for the practice Have a great rest of your day
