Solar Plexus Rebalance

This is an approximately 16 minute guided meditation created to help bring balance to the solar plexus chakra, or Manipura. During this meditation you will be activating your Solar Plexus using a pranayama; a breath restraint practice known as Bastrikha. If you suffer from hypertension or high blood pressure, an ulcerated stomach or recent abdominal surgery you should not practice Bastrika. You will also be prompted during this meditation, to repeat silently or aloud, positive affirmations.

Transcript

Hi,

My name is Karen.

This is a fairly short guided meditation created to help bring balance to the solar plexus chakra known as the Manipura.

The solar plexus,

The third chakra,

Is located in the area of your belly,

Your stomach.

It is emotionally associated with self-confidence and self-esteem.

A healthy solar plexus chakra will help you to feel in control of your life.

You feel strong in your personal power with a sense of knowing and a sense of belonging.

You feel peaceful and in harmony with yourself and life in general.

In some people,

A misaligned solar plexus can make skillful self-expression really challenging.

In others,

It manifests in an overly rigid or controlling behaviour.

For some,

It breeds a victim-like mentality,

A neediness,

And a lack of direction or self-esteem to stand up and take positive action.

When the Manipura is underactive,

You can feel insecure,

Ashamed,

Frightened,

Or passive-aggressive.

An overactive solar plexus may cause feelings of intense aggression and the need to control,

Dominate or manipulate situations and those around you.

During this meditation,

You're going to be activating your solar plexus using pranayama,

A breath restraint practice known as Bellows Breath or Bastrika.

This particular pranayama,

Bastrika,

Is counter indicative for anyone who suffers from high blood pressure,

Abdominal surgery,

Which was recent,

Hypertension,

Or an ulcerated stomach.

And if during our rounds of Bastrika you would like to still continue in this meditation,

It would probably be advised just to breathe in and out deeply with a nice strong mindfulness of the breath moving deep into the belly space,

Allowing the belly to swell,

And then slowly exhaling through the nose and just really enjoying the sinking,

Shrinking feeling of the belly.

You'll also be guided during this meditation with certain phrases.

And when you're hearing those phrases,

I'm going to leave some space there so that you can repeat them silently or aloud,

Or if you just want to listen to them and let them land,

That's okay too.

All the goodness of the healing is still going to go in.

So if you'd like to find a quiet place where you can sit on a firm chair or a cushion,

You also might decide to lie down.

What's most important here is to have the back be nice and long.

And this way we encourage easy breath.

Remember,

Arrange your legs if seated so that your hip crests are a little bit higher than your knees.

So seated in a chair,

Your feet are flat and you might even want to put a cushion behind your lumbar back,

Very low and into the sacrum.

If sitting on the floor,

Again,

Arrange your legs so that the knees are a little bit lower than the hip crest.

If you're ready,

Allow your eyes to close if you're comfortable with it.

And if not,

Just keep your eyes half open with a softened downward gaze.

Let's take a moment to check in.

Notice any thoughts,

Any emotions,

Any body sensations.

Without feeling a need to fix or alter any of these things,

Without judging them,

Instead acknowledge what's there,

Accepting that whatever is there is simply present in this moment and continue to hold it in an open,

Spacious awareness.

Breathe in deeply through your nose and through your open mouth,

Release all the breath completely.

Breathing in slowly and deeply and breathing out slowly and deeply.

Take another big opening breath for your whole body and then exhale slowly,

Letting everything go,

Perhaps even giving a lovely sigh.

Allow your breath now to move naturally,

Light resting awareness on each breath moving in and each breath moving out.

Breathing in,

Your belly rises.

Breathing out,

Your belly falls.

This is exactly where the Manipura is.

Breathing in,

The belly swells.

Breathing out,

The belly shrinks.

Continue with this gentle awareness of the breath moving in and out.

The color of the solar plexus chakra is yellow.

In your mind's eye,

Begin to imagine,

If you will,

A beautiful yellow light,

Warm and vibrant.

As you breathe in,

Imagine your breath building into that yellow light,

Creating greater warmth,

Greater vibrancy,

So that the warmth of that beautiful light begins to expand all around.

Let this beautiful warm light wrap all around you like a well-worn blanket,

Well-loved and familiar.

Let it wrap its warmth and energy all around you.

As you breathe in,

You begin to draw that beautiful golden yellow light deep into you.

With each breath,

Its warmth and brilliant color spreads.

It begins to travel down the full length of your spinal column all the way down to the root chakra,

Right at the base of your spine.

Then it moves upward all the way to the very top of your head,

The crown chakra.

And as it moves up and down with each breath,

Increasing its vibrancy,

Its power,

Its warmth,

Allow this beautiful color,

This warmth,

To soften and open up any areas of tightness,

Any areas of congestion.

Let this vibrant yellow light begin to fill the area above your navel and below your sternum,

The seat of the solar plexus.

And as it collects there,

Let each breath begin to turn the yellow light,

Turning it,

Rotating it.

Continue to breathe in and out from the solar plexus,

Just enjoying its healing warmth,

Its energy.

We're going to begin to activate the solar plexus first by taking three rounds of Bastrika pranayama.

Bastrika is practiced by taking a passive inhale through the nose,

Followed by a fairly energetic exhale through the nose,

By snapping the abdominal muscles in and around that solar plexus.

Before we begin that,

It's probably wise to maybe blow your nose,

To just make sure that the nasal passages are clear.

This can get messy.

Each round of Bastrika will last approximately 30 seconds.

Before we begin,

And in between each of the rounds,

We're going to take a nice cleansing breath through the nose and out the nose.

So sitting up nice and tall,

Or laying very flat with a very open chest,

Breathing in deeply in through the nose and then out through the nose.

Taking a breath in passively through the nose,

We begin.

And pause.

Take a big breath in,

Cleansing breath in,

And exhale completely.

And we begin our second round.

Breathing in.

Pause.

Take a deep breath in and let all the breath fall out of your body.

We begin our third round.

Big breath in.

Breathing in and out.

Big cleansing breath in.

Long sigh out.

Just allow yourself to feel the heat,

The warmth in the area of the solar plexus.

And as you rest here in that space of Manipura,

Perhaps you can recite these phrases silently or out loud,

Or simply leave space to listen to the phrases,

Allowing them to sink in.

So to continue with this breathing in and out quite naturally.

I am powerful and brave.

I am inspired and motivated.

I don't need the approval of others.

My life has divine purpose.

I accept myself completely.

I make my own decisions.

I'm not my past.

I am worthy of all the best things in life.

I make my own decisions with confidence and conviction.

I give myself permission to be my authentic self.

I use my power for good.

I accept myself unconditionally.

I forgive myself for past mistakes and I grow from them.

I'm motivated to pursue my true purpose.

I am comfortable with my power.

I release the need to control.

I am worthy and capable of achieving my dreams.

I choose inner peace and satisfaction daily.

I have high self-esteem and believe I am valuable.

I have a lot to offer the world.

I release myself from my past.

I am worthy of the life I say I want.

I am confident in the universe to see me through.

I am confident in my ability to succeed.

Everything I need,

I have within.

I choose the best for myself always.

I know exactly what I need to be my best authentic self.

Take a few moments here now just to rest in the radiant glow of the solar plexus.

Confident in yourself,

Knowing that you are enough.

Knowing that you deserve all the best.

Knowing that you have a lot to offer this world.

Now begin to breathe in and out a little bit more deeply and re-presence yourself to this moment wherever you are in the space you are.

Drawing greater energy down to your toes,

Fingertips and all the way up to the crown of your head.

And when you are ready,

Gently allow your eyes to flutter open.

I want to thank you for taking this time to practice with me.

I hope you continue to explore all the healing powers of meditation.

And as you move through the remains of your day,

Know that you are loved.

Namaste.

Reviews

This was so lovey & exactly what my heart & soul needed. Thank you thank you thank you 🙏🏽

Wonderful!!! Thank you so much. Just what I needed for my solar plexus chakra. Could use more space between affirmations to repeat but still amazing!!

Short and effective! Great coaching. Thank you so much. 🌺

Amazing! I was anxious and It helped me to calm down.