Hello and welcome to your menopura chakra meditation.
Today we're going to be focusing on our solar plexus which is just under the ribcage.
But before we get started,
Making sure that you're finding yourself in a nice comfortable position.
So today that might be laying down with something to cover you,
To keep you warm,
Maybe there's something to support your head or under your knees,
Or perhaps if you prefer you can come into a seated position as well,
So just choosing what feels right for your body today.
And once you're in this position,
Taking a few moments to settle.
And then once you're settled,
Noticing how your body is feeling.
Noticing any sensations in the body,
Any tightness.
Just seeing if you can relax just 5% more,
Shoulders dropping,
Jaw relaxing,
Eyes softening.
Maybe the eyes become completely closed now.
And we're just going to start with a nice soft belly breath.
So we're focusing our energy in the area of the menopura chakra or the solar plexus.
Nice gentle inhales in,
Expanding through the lungs,
Expanding through the belly.
And when you're ready,
Exhaling all the way back out again,
Belly comes in.
Air releasing completely from the lungs.
Continuing to follow this pattern,
Nice big inhale in through the nostrils,
Letting that air expand through the belly,
Nice and round like a Buddha.
And as you continue to take these soft and gentle breaths,
Once again allowing your body to maybe relax 1 or 2% more,
Really softening yourself into whatever is beneath you,
Allowing yourself to be held as you follow the pattern of inhale and exhale.
Just doing this a few more times.
Now we're going to bring a little count to the breath.
So I would suggest to you to do this for a few more times.
Maybe start with the ratio of 4 counts for your inhale and 6 counts for your exhale.
If this is too long for you,
Play with making it a little bit shorter on the inhale and a little bit shorter on the exhale.
Or if you feel like you've got a little bit more to play with,
Then maybe extending that breath a little bit.
Doing around 2 counts longer on the exhalation.
This is really going to work into the sympathetic nervous system to calm it right down and continue to really stabilise ourselves into our centre and into our body.
So using the example of 4 and 6,
We're going to inhale for the count of 4.
Exhale for the count of 6.
Choosing your ratio,
Inhaling and exhaling.
Once you've found that nice comfortable ratio that feels good for your body,
Sticking with that now We're going to continue with this breath ratio that you've chosen,
But this time I want to give you the option to hold the breath on the way in and also hold the breath on the way out.
So this can be just for a moment,
Just for a second or two.
So as you inhale for your count of breath,
Maybe holding the breath for a moment.
Exhaling the breath.
Maybe holding the breath out.
And again,
Just feel into what feels good for you today.
If this feels good,
Please give it a try.
And if it doesn't,
Just stick with that nice ratio breath where we're extending the exhalation.
I'm going to do this breath two more times now.
And once you've finished just going back to a nice natural breath,
No need to count anymore.
Just allowing the breath to flow in and out of the body.
Now we're going to bring our focus back to our Manipura chakra,
Our solar plexus.
So this is represented by the colour yellow.
If you like,
You may like to bring your hands to your belly above the belly button.
You may even like to softly rub the belly in a clockwise direction.
Visualising a beautiful,
Bright golden orb.
Or maybe the sun.
Or maybe a sunflower.
Whatever feels like a nice visualisation for you.
The colour yellow or a golden colour.
Nice and bright and warm in that centre of your body.
As this beautiful bright yellow or golden light starts to spread some warmth through the torso.
The chakra represents your freedom,
Your personal power,
Your inner fire,
Your passion.
It also represents your digestion.
So this is the physical digestion of digesting your food,
But also how you digest your life.
How you process things that happen to you.
The centre is the house of your gut feeling,
Your intuition,
Your ego,
Your willpower,
Your sense of self.
Who are you?
This is the centre of warmth and life.
Continuing to feel that beautiful yellow golden light spreading now from the torso and extending down the limbs,
Down the legs,
Down all the way to the toes.
And that warmth and light is coming upwards as well,
Spreading through the chest,
The arms,
Down to the fingertips,
Up through the neck and the face all the way to the crown of the head.
Now your whole body is aglow with this beautiful warm nourishing light.
Feeling safe and secure in this moment.
Now using the beautiful power of this centre,
Your personal power,
Your fire,
Your lust for life,
I'd like you to repeat a positive affirmation to yourself.
So some examples you might use are,
I am strong.
I am strong.
Or I am confident.
I am confident.
Or perhaps I am free.
I am free.
Feel free to think of your own affirmation that really resonates with you.
And I'd like you to repeat this three times silently to yourself,
Really feeling it in your core being.
Feeling the strength of the light that you've cultivated,
This warmth,
This power.
And then once again you might choose to make a physical connection with the belly unless your hands are already there.
Just physically feeling this centre,
This powerhouse.
And thanking yourself for your strength,
Your wisdom,
Your intuition,
Your ability to create change,
Your ability to know yourself.
And we'll take three more deep breaths together.
Starting to bring yourself back into your presence in the room that you're in now.
Feeling the physical sensations of your hips or your back laying on the floor.
Starting to hear the noises around you.
And then bringing some sensation back into the body.
You may like to wiggle through the fingers and the toes.
And whether you're laying down or sitting you might like to reach above your head and give yourself a nice big stretch.
And then taking your time now to come back into the present space.
Taking your time to open your eyes softly as you take yourself back into your day.
Thank you so much for joining me.
I wish you well and I'll speak with you soon.
