Namaste.
This is Amanda and thank you for joining me on this Yoga Nidra journey.
In this practice we will be focusing on your third chakra or the solar plexus chakra,
Also known as Manipura.
It's located in your upper abdomen and this is the chakra that is
associated with the fire element and your inner wisdom and power.
It is here that harnesses your
self-confidence,
Self-esteem,
Ability to make decisions with ease and it also governs digestive
health.
Focusing on this chakra can help you overcome a lack of confidence or feeling unmotivated
to reach your full potential.
It may also support the healing of digestive disorders.
Lying down in Savasana,
Give yourself as much time as you require
to ensure that every single part of your body feels comfortable,
Safe and ready for deep relaxation.
Use this time to bring in props such as a bolster or pillow under your knees for added support,
A blanket for warmth,
An eye pillow or covering to block out unwanted light,
Headphones for optimal listening and whatever else will help you
become as cozy as you can be for the next 30 minutes or so.
If it feels good for you,
You might place your hands on the solar plexus,
The space under your ribs and just above your navel.
Close down your eyes and begin to silently repeat the mantra for Manipura.
Manipura
Ram
Ram
Ram
Continue on your own for the next few moments.
You can release the mantra now and bring your awareness to your breath.
Breathing in deeply from your belly,
Letting each breath go through a slightly opened mouth.
Each breath moving you towards peaceful stillness.
Each exhale releasing tension built up in your neck and shoulders.
Letting go of tightness in your jaw and around your eyes,
Forehead
and scalp.
That's it.
All of your face falling into softness.
Your head and neck finding comfort and relaxation.
There's nothing you need to hold on to.
There's nothing else you need to be doing.
Nothing else you need to be thinking about.
Nothing else you need to be thinking about.
On your next inhale,
You might begin to count up to four.
Hold the breath slightly at the top of the inhale and then release to a count of four.
One,
Two,
Three,
Four.
Hold the breath and release four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four.
Hold the breath and release four,
Three,
Two,
One.
Continue this same count breathing pattern on your own for the next few moments.
Inhaling for four,
Slightly holding the breath at the top of the inhale
and then releasing for a count of four.
Release the count and let your body fall back into its own natural breathing pattern.
Place your attention now on the crown of your head,
Back of your head,
Base of your neck,
Right shoulder blade.
Right shoulder,
Armpit,
Upper arm,
Elbow,
Lower arm,
Wrist,
Palm of the right hand,
Right hand thumb,
First finger,
Second finger,
Third,
And little finger.
Back up to the base of your neck,
Left shoulder blade,
Left shoulder,
Armpit,
Upper arm,
Elbow,
Lower arm,
Wrist,
Palm of your left hand,
Left hand thumb,
First finger,
Second finger,
Third,
And little finger.
Throat center,
Right collarbone,
Right side of your chest,
Right waist,
Right hip,
Thigh,
Knee,
Ankle,
Heel,
Sole of your right foot,
Right big toe,
Second,
Third,
Fourth,
And little toe.
Your awareness moving back to throat center.
Heart center,
Right ribcage,
Left ribcage,
The space just below your ribs,
Your solar plexus chakra,
Your solar plexus chakra.
Visualize the space of your upper abdomen filling with a vibrant yellow.
You might imagine the color of bright sunshine lighting up this space in your front body,
Wrapping around both sides all the way to your back.
Yellow filling this entire space in the center of your body,
In your power center,
Manipura chakra.
Might you begin to sense the fire within that resides here,
And that brilliant spark of light that you came into this world with,
That lives inside you at all times,
Even when you don't know it's there.
It is waiting for you to reclaim it.
Might you do that now?
Begin to feel your innate power,
And as you do,
Affirm,
I feel my inner power and reclaim it now.
I feel my inner power and reclaim it now.
I am strong and resilient.
I am strong and resilient.
I am courageous.
I am courageous.
I am courageous.
I harness the lioness energy within me.
I harness the lioness energy within me.
I am worthy.
I am worthy.
I honor my body and respond to its needs accordingly.
I honor my body and respond to its needs accordingly.
I allow my light to shine brightly.
I allow my light to shine brightly.
I allow my light to shine brightly.
Let these truths spread throughout and fill every part of your being.
Bring your attention to your breath,
Breathing your body,
And as you do,
You might begin a count,
Starting at one,
With your next inhale.
Inhaling,
One.
Exhaling,
One.
Inhaling,
Two.
Exhaling,
Two.
Continue this count until you reach the number five.
Let go of the count and silently repeat the mantra again that you started with.
Ram.
Ram.
Ram.
Continue on your own.
Ram.
And if you'd like to linger here a little while longer in the energy you've created,
You might want to remove your headphones or press pause on this recording.
If you feel ready,
You might start to slowly bring your awareness back.
You could begin to gently wake the body with deep breaths,
Perhaps the deepest breaths you've allowed all day.
Breaths where you feel your belly expand and contract with each inhale and exhale.
You could start allowing soft,
Gentle movements in your fingers and toes,
Ankles and wrists.
You might ever so slowly nod your head from side to side.
And perhaps your body feels like stretching.
Be mindful over the next few minutes,
Allowing your body to initiate the movements that it feels like.
Remember,
There is no rush.
Give yourself time and space to slowly integrate back into the world around you.
Thank you for allowing yourself time and space.
Thank you for allowing me to be your guide on this journey today.
My name is Amanda and it has been my honor to be here with you.
There will be new Yoga Nutra recordings coming soon for each of the remaining four chakras.
Please subscribe and follow so you don't miss any of them.
As always,
I'd love to hear from you.
Please leave a comment letting me know if you benefited from this practice.
May you move through the day exuding your inner power and confidence.
Namaste.
