35 Minute Yoga Nidra For Empowerment | Solar Plexus

Namaste.

This is Kristin and welcome to this yoga nidra for empowerment.

This practice is designed to invite you to step into your power by awakening the energy of manipura chakra,

The solar plexus.

A practice to remind you of your strength and willpower to build self-confidence.

By igniting this powerhouse center within,

It can help one feel empowered to step into the light of their own authenticity,

Who you really are,

For you truly are a being of radiant light.

Here you'll be invited to create an intention that leads you in the direction you wish to go because remember,

You get to decide the life you want to create.

Use this experience to step into the light of who you are and what you desire because you deserve it and you are worthy of it.

Dim the lights as we prepare to awaken the light within.

Take a few moments here to get the body completely comfortable,

Reaching for pillows,

A blanket,

An eye pillow.

It's important that the body is completely supported,

Comfortable,

And warm.

Begin to relax down into your little yoga nidra nest,

A place for you to rest,

Making any final adjustments so that you might become even just a little bit more comfortable.

That's it.

Relax into the quietude of the moment here,

Knowing that you are settling in for the practice of yoga nidra or non-sleep deep rest.

Nothing you need to do now,

Nowhere that you need to be.

Take a deep breath in and exhale to release the entire weight of the body to the earth.

Take a few more of these deep diaphragmatic breaths,

Breathing in and exhale to relax the jaw.

Inhale to exhale to soften the eyes and behind the eyes.

Inhale.

Exhale to relax the ears back and down.

Inhale and invite the ears to open,

Listening,

Welcoming sounds.

Exhale to tune into the frequency of sounds present here,

Both ears listening like a tiger.

Allow the ears to become the most acute of all senses,

Five times better than the human ear.

Imagine both ears wide open,

Welcoming sounds coming from all directions.

Beyond the eyelids,

Begin to imagine gazing upon a midsummer night's sunset,

Gazing out at the horizon as the warm afterglow of the sun's rays begins to dim,

Sky turning from a radiant blue to the soft hues of purple,

Orange,

Pink.

Welcome these warm undertones,

A softening into the body,

Into the mind.

Start the sun setting,

Letting go beyond the horizon.

Like the sun,

Welcome each exhale as a letting go,

Sinking down beyond the horizon now,

Warm light of the day is done and now you are welcome to rest.

Each exhale carries you deeper and deeper,

Letting go,

Descending.

Bring your awareness to rest at the solar plexus,

The space just above the navel.

Let all of your awareness fill this energetic center with a warm glowing yellow light,

A radiant glow like an ember flickering in the waves of the breath.

Each breath,

The light begins to grow and grow.

Carry this light energy up into your heart center and let it fuel your sankalpa,

Your intention like stepping into your power.

What is it that the heart longs for?

Which direction would you like to go?

Perhaps you're already working with a sankalpa or perhaps you feel empowered to work with one of the following.

I'm strong,

Powerful and confident or I am enough and I have enough or I'm aligned with my purpose and I wholeheartedly believe in myself like a mantra.

Recall your sankalpa three times alongside three breaths.

All it in again and again by the power of repetition,

Imagine the ember of your sankalpa growing into a flame,

Into existing reality,

Asserting yourself and your true needs here and now.

Allow the light of your sankalpa to encompass the whole body in a warm luminous yellow light like a protective cocoon encompassing the whole body like a radiant aura of magnificent yellow light,

A cozy warm glowing light around the whole physical body.

As you rest here,

We'll begin a rotation of consciousness throughout the physical body.

Welcome a golden glowing point of light at each region as you awaken to the sensations and the vital energies present from point to point.

Bring all of your awareness now to rest on the tip of the tongue,

A golden point of radiant light,

The root of the tongue.

Inside of the cheeks,

Feel the teeth and gums,

The lips and the flow of air in the nostrils.

The bridge of the nose,

Eyebrows,

Temples,

The right eye,

Luminous light in the sun,

The left eye radiant,

Both eyes resting back,

Center of the forehead,

The light of awareness spreading across the forehead,

Crown of the head,

Back of the head,

Center of the brain,

The pineal gland,

The right ear,

Folds of the ear,

Deep within the right ear,

Notice the right ear listening,

The left ear and folds of the ear,

Sensing deep within the left ear.

Notice the left ear listening and allow your awareness to rest in the space between the ears,

Drawing awareness now to the back of the throat,

The pit of the throat,

Center of the chest,

Right side of the chest,

The right shoulder,

Elbow,

Wrist,

Palm of the hand,

Back of the hand,

Thumb,

First finger,

Second,

Third,

Little finger,

Sensing all five fingers as golden points of light,

Palm of the hand,

Wrist,

Elbow,

Shoulder,

Right side of the chest,

Center of the chest,

Drawing awareness over to the left side of the chest,

The left shoulder,

Elbow,

Wrist,

Palm of the hand,

Back of the hand,

Thumb,

First finger,

Second,

Third,

Little finger,

Sensing all five fingers on the left hand,

Solar points of radiant light,

Palm of the hand,

Wrist,

Elbow,

Shoulder,

Left side of the chest,

Center of the chest,

Heart center,

Solar plexus,

A spiraling vortex of radiant yellow light,

Middle center,

The low belly,

The pelvic bowl,

Low back sacrum,

The right hip,

Knee,

Back of the knee,

Ankle,

Heel,

Sole of the right foot,

Top of the foot,

Big toe,

Second,

Third,

Fourth,

Baby toe,

All five toes on the right foot,

Tingling points of light,

Sole of the foot,

Ankle,

Knee,

The right hip,

Navel center,

The left hip,

Knee,

Back of the knee,

Ankle,

Sole of the left foot,

Top of the foot,

Big toe,

Second,

Third,

Fourth,

Baby toe,

Awareness filling all five toes on the left foot,

Vital sensations as light energy in all five toes,

Sole of the foot,

Ankle,

Knee,

The left hip,

Navel center,

Solar plexus,

Heart center,

Center of the chest,

Back of the throat,

Center of the forehead,

Mind's eye center,

Crown of the head,

And the space above the crown of the head,

Sensing the whole spinal column,

Radiant sensation,

Light energy along the whole spinal column,

And out the crown of the head,

Sensing the whole body,

Trillions of cells as luminous golden points of light,

Each cell revealing vital energy from within,

The whole body glowing from the inside out.

Filling all of your awareness into the back of the body,

Radiant light shining down into the earth below,

Awareness to the front side of the body,

Golden light shining up towards the sky above,

Moving awareness over to the right hemisphere of the body,

Shimmering light,

The left hemisphere of the body,

An aura of warm yellow light,

The whole body as one radiant beam of golden light,

Resting back into what the sun feels like,

Effortlessly glowing as healing warm radiant light.

Now bring all of your attention to the tip of the nose,

Welcome in the natural flow of breath,

The body's natural impulse to breathe,

And what it feels like to be breathed.

Now imagine the flow of prana flowing in through the nose all the way down to solar plexus,

Like a stream of luminous awareness,

Inhaling down to manipura chakra.

As the breath fills the lungs,

Imagine it simultaneously filling this center as a radiant orb of yellow light.

Inhaling,

Light expands outward,

Radiant in all directions,

And exhale back out through the nose.

All of these oscillations of the breath in and out of the solar plexus.

And with each breath,

Quietly whisper the seed sound of the Ram,

Like a mental whisper to activate manipura,

To enrich the whole body with energy and vitality.

Inhale Ram,

Exhale Ram,

Inhale Ram,

Exhale Ram.

Ram.

Letting that go beyond the islands,

In the realm of bodhichitta,

The enlightened mind.

Bring into your awareness the image of the rising sun,

Radiant sunlight draping across all of the landscape.

Plants,

Animals,

Life awakening to the power of light and warmth,

Across all of the landscape,

Bearing witness to everything the light touches.

Now imagine the bud of a lotus flower,

Tightly bound,

Newly exposed to the summer sun.

Watch the petals unfurling,

Bursting open,

Opening up into its quiet,

Inherent,

Authentic beauty.

Now imagine a baby bird standing at the edge of a nest,

Spreading its new strong wings,

Stepping into its courage and willpower to take flight.

Just imagine.

Within you,

Imagine the ember of your manipura chakra igniting into a flame,

Stepping into your power,

The power that lives in you,

Your authentic nature,

The courage to rise,

To burst into your most beautiful,

Authentic self,

And to find the courage to take flight.

Allow the energy of manipura to flow through you as you ignite your light within.

Bask in its glow the radiant essence of who you really are.

Breathing here as pure awareness,

As you relax into silence,

Into your sky-like nature.

Breathing here as pure awareness,

As you relax into silence.

And begin to welcome back in your sankhopa.

You may have used one of the following.

I'm strong,

Powerful,

And confident.

I am enough and I have enough.

I am aligned with my purpose.

I wholeheartedly believe in myself.

Plant it like a seed,

Three times alongside three times.

Take a deep breath in.

Exhale through the mouth.

Begin to count up to five.

With each breath,

Inhale.

One,

Exhale.

One to the count of five.

Each inhale,

Welcome a gentle awakening from within.

A stirring of energy like the newly rising sun.

Rising up and up and up.

Filling you up with awakening light and warmth.

Today is a new day.

Today you can decide the life you want to create because you deserve it and you are worthy of it.

Begin to welcome back in all of your surroundings.

Where you are in the room and how you feel steep in the essence of the afterglow here.

Your empowerment.

What it feels like to be alive.

Take as long as you need.

But I invite you to carry this resonance with you throughout the rest of your day,

The rest of your week.

I invite you to take up space in this world.

Let your light shine bright because the world needs you.

The world needs more light.

Thank you so much for practicing with me today.

I hope you feel rested,

Empowered,

Ready to take on whatever challenges might come your way.

You've got this.

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Give the gift of relaxation.

You might share with a beloved or someone who you think might benefit deeply from this practice.

I just love seeing this community grow all over the world.

And thank you for without you I would not be where I am.

The light in me sees,

Honors and celebrates the light that shines bright within each one of you.

Namaste.