Manipura (Solar) Chakra Yoga Nidra

This is a 30 minute guided meditation (yoga nidra) focused on the solar plexus chakra. The manipura chakra represents inner power, courage, and confidence. Signs of imbalance include lack of confidence, self-doubt, and inferiority (underactive) or over-assertiveness, aggressiveness, and superiority (overactive). This guided meditation will help you to tap into your own powerful energy of confidence and courage, and leave you energized and inspire you to chase your dreams!

Transcript

Hello,

Catherine here from Yoga Naraska.

Welcome to today's practice.

We will be practicing yoga nidra or yogic sleep.

This type of yoga does not require any movement.

All you need to do is lie down in a comfortable position and listen to my voice.

We will be in a reclined position for the entirety of the practice.

So make sure that you have somewhere to lie down either on your yoga mat or a bed or couch.

You may want to take a minute to find a pillow,

Blanket or sleep mask to ensure that you are comfortable.

You may choose to lie on your back in savasana or on your side in the fetal position.

I will guide you into deep relaxation using a variety of techniques including breathwork,

A body scan and visualization.

You may not remember all that is said during the practice as we reach deeper states of relaxation but your subconscious will receive this information.

Remember that there is no wrong way to do yoga nidra.

Trust that you will get what you need out of the practice.

Settling in now for the practice of yoga nidra,

Is there anything you can do to ensure that your body is even 5% more comfortable?

Perhaps placing an extra pillow beneath the head,

Neck,

Low back or knees.

Pulling a soft blanket over the body for warmth.

You might let the eyes flutter closed or place a sleep mask over them.

Letting the low back sink into the support of the earth.

Finding comfort,

Aiming to settle into stillness,

Making any final movements you need but knowing that you may move at any time during your practice if you need.

The theme of our practice today is the Manipura or solar plexus chakra.

This chakra is located between the navel and the sternum and represents empowerment,

Purpose,

Confidence and strength.

It calls us to step into our power and believe in ourselves.

It is also the energetic center of the body.

The mantra of the Manipura chakra is I do.

This is an affirmation to remind us to follow our dreams and put our intentions into action.

Repeat this mantra to yourself three times,

Either internally or out loud.

Let's take a deep breath and inhale.

I do and exhale.

I do.

I do.

Let's continue our practice by focusing our attention on the physical body.

Take a moment to let your mind focus on any sensations that might be present in the body.

If you sense any discomfort,

Feel free to make any movements you need to feel totally relaxed.

Send your attention to the navel.

Imagine a fiery ball of yellow light and energy here like the sun.

Imagine a fiery ball of yellow light and energy here like the sun.

This yellow energy begins to radiate down the legs,

Washing over the thighs,

The knees,

Calves,

Ankles,

Feet,

All the way down to each individual toe,

Releasing any tension,

Muscles feeling strong but relaxed.

The energy begins to flow back up the legs now to the feet,

Ankles,

Calves,

Knees,

And thighs,

Back to the navel,

Radiating energy from that fiery ball of yellow light.

Energy begins to flow up the body now,

Filling the belly,

Up along the spine,

Filling the chest and up to the shoulders,

Muscles feeling strong yet relaxed.

The energy begins to flow up the body now,

Filling the belly,

Up along the spine,

Filling the chest and up to the shoulders,

Muscles feeling strong yet relaxed,

Letting all of the tension go,

Flowing down the arms now,

Relaxing the biceps,

The elbows,

The forearms,

Wrists and hands,

And out to each individual finger,

Radiating back up the arms to the hands,

Wrists,

Forearms,

Elbows,

Biceps,

And back to the shoulders,

Feeling strong,

Releasing tension.

The yellow light begins to radiate up the neck now,

Filling the head,

Relaxing the muscles of the jaw,

The eyebrows,

The forehead,

All the way up to the crown of the head.

Imagine the whole body now radiating and resonating with powerful yellow energy,

Feeling strong and powerful,

Determined that your body is capable of whatever your mind may choose.

Bringing your attention to the breath now,

Witnessing its natural rhythm,

The gentle movement of air in and out of the nostrils,

Noticing the cool air entering the body and warm air leaving,

Feeling the air collecting heat and energy from the body's center,

The seed sound of the Manipura chakra is the sound Ram.

Let's chant the sound three times,

Imagining the sound coming from the area between the sternum and the navel and resonating throughout the whole body.

We will take a deep breath in and make the sound on the exhale,

Either out loud or in your mind.

Deep breath in.

Criggr R-U-M-M Letting the breath return back to its natural rhythm now,

Focusing on the sensation of the belly and chest,

Rising and falling with each inhale and exhale.

Can you sense any areas in the body that feel strong and powerful?

Scanning down from the top of the head to the ends of the toes,

Sensing areas of strength,

Perhaps in the thighs,

Biceps,

Shoulders,

Or chest.

And now,

Can you get a sense of where there might be some weakness,

An area of the body that might not get used as much,

Or are vulnerable,

Or have experienced injury,

Perhaps in the core,

Or in the joints,

Such as the wrists,

Ankles,

Knees,

And elbows.

Not attaching judgment,

Just noticing areas of the body that may feel as if they could use some of this powerful manipura chakra energy.

Can you sense both strength and weakness in the body at the same time?

It's natural for human bodies to have both.

There are areas of the body that are generally built to be stronger,

While others are points of potential weakness due to how they function.

They are still needed,

However.

No judgment,

Just noticing.

And now,

Can you begin to share the powerful feeling of strength in your larger muscle groups to these areas prone to weakness,

Sending them love,

Acceptance,

Strength,

And power throughout the whole body,

Feeling strong and determined.

Let your mind be free of attention to the body and your breath now,

And let your mind's eye wander as I guide you through some visualizations.

Take notice of the images that visit you from this dreamlike state of consciousness.

Imagine a lotus flower just above the belly button,

Floating above the body as if floating on water.

It is a bright,

Bold shade of yellow.

It begins to open as you inhale,

Unfurling its petals as if opening to the sun.

As you exhale,

It begins to close as if signaled by the moon,

Opening and closing,

Opening and closing,

Opening and closing,

Undulating,

Un-invisible waves.

I will list some images now,

Let them float up to the surface,

And fade away,

Only to be replaced by the next.

The number 10.

Ten items.

Your subconscious may choose what these are.

A yellow object.

A triangle pointing downward.

A flame.

Visualize the sun now,

Dependable,

Powerful,

Strong,

As it sends its energy in waves throughout space,

Past Mercury and Venus,

And finally to Earth,

Shining so brightly that it changes everything about our planet,

Providing light,

Heat,

And energy to microbes,

Plants,

Animals,

And humans,

Making our planet inhabitable,

Lighting our day.

The reflection of sunlight on the moon,

Lighting our night,

Reminding us of its beauty at sunset and sunrise,

A symbol of life-giving strength and energy.

Imagine now that you are standing next to a fire.

You are safe,

But you can feel its heat and see the flames flickering and dancing.

You can feel its power radiating from its center.

You're holding many strips of paper,

On which you have written down all of the opportunities that you had in life,

But did not take.

Any of the times that you did not stand up for yourself or for others.

Any of your self-doubts or limiting beliefs.

One by one,

Feed these to the fire,

Watching the paper burn and shrivel,

Turning to ash and rising up into the air as smoke,

Vowing to yourself that you will tap into your own internal fire and knowing that you have the power to believe in yourself,

Achieve your dreams,

And take action.

Remember the mantra of the Manipura chakra now,

I do,

I do.

Remember the mantra of the Manipura chakra now,

I do,

I do.

I do,

I do.

Reaffirming to yourself that you hold great power,

Strength,

Courage,

And determination within you.

That you are willing to take action,

To stand up for yourself,

For others,

And for the truth.

To be optimistic and courageous.

To light the way.

To stand fully in your power.

Bringing your attention back to the breath now.

Focusing on the sensation of breath in the nostrils.

Cool air in and warm air out.

The feeling of the breath as it touches the roof of the mouth and the back of the throat.

All the way down and into the lungs.

Expanding outwards.

Pressing the rib cage,

Expanding the spaces between the ribs.

And the sensation of the lungs compressing,

Sending air back up and out.

Taking a deep breath in,

Long sigh out.

Deep breath in,

Long sigh out.

Deep breath in,

Long sigh out.

Coming back to the physical body.

Feeling warmth,

Perhaps under clothing or blankets.

Feeling coolness on exposed skin.

Perhaps on the cheeks or ears.

Sensing any sounds in the room around you.

Or smells.

Noticing the lights behind the eyelids.

Perhaps fluttering them open.

Adjusting to the light.

Wiggling fingers and toes.

Taking a big stretch if that feels good.

Tensing all the muscles on the inhale.

And sighing on the exhale.

Releasing any tension.

Repeating this cycle a few times now.

Tensing and releasing.

Tensing and releasing.

Moving slowly and mindfully now.

Rolling over to one side.

Taking a moment here to rest and reawaken.

And pressing up into a seated position.

Concluding your practice of yoga nidra today.

Thank you for showing up for yourself.

And taking the time to practice with me.

The light in me sees and honors the light within you.

Reviews

Thank you

Very powerful practice Catherine. Really taps into this chakra and what it blesses us with. All my thanks.

I absolutely love this meditation. It was a perfect meditation for relaxation and I found that I did not want to move after it.

Absolutely lovely! I live with the fatigue of MS but this Noga Nidra was very helpful. I had a great nap and awoke refreshed. Thank you!🙂💖