Welcome in this Yoga Nidra practice,
A deeply healing meditation to help you connect to your solar plexus chakra,
To heal any imbalances in this energy centre,
To connect with your inner power and to truly relax into the space of peace and awareness.
This practice is best done lying down on your back.
You can be lying down in your bed or on the mat.
Just make sure that you are comfortable,
That your back is straight,
Adjusting any blankets,
Any pillows,
Any support that you might need.
You can be placing a little pillow underneath your knees,
Which will help you release lower back pain if you're struggling with that.
Just make sure you are warm,
Comfortable and cosy.
Close your eyes and start connecting with your breath.
Just noticing the natural flow of your breath as you inhale and exhale,
Slowly scanning your body from within and consciously bringing more peace,
More relaxation to every part of your body.
And before we start relaxing the body parts one by one,
Let's connect to the space of solar plexus,
The Manipura chakra.
You can find this chakra somewhere between the navel and the base of your sternum.
A couple of fingers above your belly button.
If you wish you can place your hands there and just start sending warming and calming energy to that space.
You can visualise a yellow lotus flower with 10 petals,
Maybe it looks even like a little sunflower made of light,
It's shining this beautiful yellow golden light.
This chakra is directly linked to your sense of self.
So this space is connected with your self-esteem,
Your sense of purpose,
Your willpower,
Your personal identity and,
On the physical level,
Is connected to your digestion and metabolism.
When this chakra is blocked,
You might experience some difficulty in expressing yourself openly,
You might have a victim mentality,
Be very needy,
Sometimes aggressive and very emotional.
You might also be connected with low self-esteem and not really feeling brave enough to be who you want to be and do what you want to do.
So through these kinds of practices we learn to align this chakra to heal the space,
To unblock some energy that might have been stuck and,
Through that,
You will become more comfortable with your expression,
With how you express yourself,
You will act from the space of power and courage and become more open,
More receptive to your inner wisdom.
This space is also like in the middle of our body,
This space is connected to our core.
So bring now to your attention what do you want your core to be made of,
What space do you wish to live from?
Is your core based on fear?
Based on worry and stress?
Or is your core based on power,
On courage,
On knowing how to carry yourself in this world?
Let's connect now to the intention for the practice,
Our sankalpa.
So maybe you already have sankalpa that you are carrying within,
But if not,
You can just repeat after me,
Our simple intention for today,
I live from the space of power.
My solar plexus chakra is in balance.
Repeat this three times,
Quietly.
I live from the space of power.
My solar plexus chakra is in balance.
Lovely,
Now you can just let go of your intention and start focusing only on different parts of your body.
Starting from the right side of your face,
Relaxing your right eye.
The space behind your eye,
Your right eyebrow,
The right side of your forehead,
Your right temple,
The right cheek,
Right nostril,
The space on the right underneath your nose,
The right side of your lips,
The right side of your jaw and all the muscles surrounding your jaw,
Your right ear,
The space inside your ear,
The whole right side of your head,
The whole right side of your face all together,
Now the right side of your neck,
Your right upper shoulder,
The right upper arm,
The elbow,
The right forearm,
The right wrist,
Your right hand,
The inside of your right hand,
The outer side of your hand,
Turn every finger on your right hand one by one.
Focus now the right side of your chest,
The right ribs,
The right side of your waist,
The right side of your belly,
The right hip,
Now your right shoulder blade,
The whole right side of your back,
Upper back,
Middle back and lower back,
Feel the whole right side of your back together,
Now feel the whole front of your right torso together,
Now from your right hip moving lower through your right thigh,
The front of your thigh,
The right knee,
The space around the knee,
Your right shinbone,
Your right ankle,
The top of your right foot,
The bottom of your right foot,
Every toe on your right foot,
Now all right foot together,
Now the back of your right leg,
Your right calf,
The back of your knee,
The back of your right thigh and your right glute,
Now your whole right leg together,
Now feel the whole right side of your body together,
The whole right side of your body resting,
Now moving to your left side,
Starting with your left eye,
The space behind it,
Your left eyebrow,
The left side of your forehead,
Your left temple,
The left cheek,
Your cheekbone,
The left side of your nose,
Feeling the air flowing in and out,
The left side of your lips,
Your left jaw and the muscles surrounding your jaw relaxing,
Your left ear,
The space around your ear,
Now the whole left side of your face together,
The left side of your neck,
Your left shoulder,
The upper arm,
The left elbow,
The forearm,
The left wrist,
The left hand,
The inner part and the outer part and every finger of your left hand one by one,
The whole left hand together,
The whole left arm together,
The left side of your chest,
The left ribs and the waist,
The left side of your stomach and your left hip,
The left shoulder blade,
The whole left side together,
Now your whole torso on the left side together just relaxing,
Now from your left hip moving through your left thigh,
The front of your thigh,
The left knee,
The shin bone,
The left ankle,
The upper foot,
The sole of your foot,
Every toe on your left foot and then your left calf,
The back of your knee,
Back of the thigh,
The left glute,
The whole left leg together,
Now the whole left side of your body together,
Resting,
One more time the whole right side of your body,
The left side of your body,
Now the whole front of your body together,
The back of your body together,
Just resting on the surface underneath you,
Now your whole body together,
Your whole body together,
Your whole body together,
As your whole body is relaxing now totally in stillness we are going to focus on the energy center in the solar plexus area,
Come back to this visualization from the beginning,
A tan petal,
Yellow lotus flower,
It might look like the sun or the sunflower,
Feel the warm healing light from that space,
Just above your belly button,
Just in the center of your body,
Connecting to your core,
Creating a grounding and calm sensation in this space,
From this beautiful light shining space we are going to connect to our affirmations that you can just listen to or repeat quietly in your mind,
I am a powerful being,
I am bright as the sun,
I am brave and confident,
I am in control of my life,
I am living from the space of authenticity,
I am capable of creating my dream life,
I am open to joy,
I am open to abundance,
I am shining with love and strength,
I am peace here and now,
Let these words,
These affirmations really sink into the space of your solar plexus chakra,
Feel the energy of warmth,
Light and inner strength that is always present within you,
For the next few breaths we are going to count the breaths and imagine like you are inhaling from the space of the solar chakra and exhaling through this space,
Inhaling light and exhaling light,
Counting from 11 to 1,
Inhale 11,
Exhale 11,
Inhale 10,
Exhale 10,
Inhale 9,
Exhale 9,
Keep going like this and now I am going to count to 10,
And now just release your count,
Just keep breathing slowly and deeply,
Slowly and deeply,
Relaxing more and more into this space,
Knowing that you are always taken care of,
Knowing that there is so much strength and power inside you that you deserve,
Knowing that you are capable of achieving anything you wish to experience,
Just keep relaxing into this space,
Connecting deeper with your awareness,
And you can just slowly drift off to sleep now,
But if you need to finish this practice now,
Just start bringing attention to your body,
Keep your eyes closed,
Just realising that your body is lying down,
Realising what surface is underneath you,
Start deepening your breath,
Moving your toes,
Your fingers,
And slowly coming back to your room,
To your surroundings,
Very slowly,
Whenever you are ready.
Your practice of Yoga Nidra is now completed.
Thank you so much for being here,
Thank you for being open to heal,
To work on yourself,
And now I'm sending you the energy of peace,
Love and so many blessings.
Namaste.
