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Solar Plexus Chakra Meditation (+ Guided Video) 

Solar Plexus Chakra Meditation (+ Guided Video) 

Imagine tapping into a source of inner strength, confidence, and determination. You can make this a reality through chakra healing practices like Solar Plexus Chakra meditation.

Often referred to as the Manipura Chakra, the Solar Plexus is the body’s energy powerhouse. It influences various aspects of your well-being, from digestion and immunity to self-esteem and decision-making.

In this article we’ll explore this powerful meditation practice, its benefits, and how to start meditating using our simple guide. We also include a guided video Solar Plexus Chakra meditation and free script you can download. 

What Is the Solar Plexus Chakra?

The Solar Plexus Chakra, also known as the Manipura in Sanskrit, is the third of the seven major chakras, between the Sacral Chakra and Heart Chakra. It’s located in the upper abdomen, just above the navel and below the rib cage. That’s why it’s sometimes called the Navel Chakra. 

It is associated with the color yellow and the fire element, reminding us of the sun’s powerful energy and force for growth. In fact it’s sometimes referred to as the Yellow Chakra

This vital energy center governs your sense of personal power and self-worth. Imagine it as your inner sun, radiating warmth and igniting your ability to take action, set boundaries, and pursue your goals with determination.

In the physical body the Solar Plexus Chakra is connected to your digestion and metabolism. On a spiritual level, the Third Chakra is associated with Samana vayu or Samana prana – the energy of digestion – this energy centre plays a pivotal role in processing both physical and emotional nourishment.

When your Solar Plexus is balanced you can experience…

  • Determination and decisiveness
  • Motivational energy
  • Direction in life
  • Self esteem and confidence
  • Balanced metabolism and healthy digestion

When your Solar Plexus Chakra is imbalanced you could experience…

  • Control issues and anger issues
  • Lack of control
  • Lack of direction
  • Victim mentality
  • Physical symptoms such as an upset stomach, digestive disorders or problems with the metabolism

When balanced, the Solar Plexus Chakra empowers you to trust your intuition, take decisive action, and navigate life’s challenges with resilience. Meanwhile, a Solar Plexus Chakra imbalance can manifest as feelings of powerlessness, self-doubt, or indecision.

Understanding and nurturing the Manipura Chakra is the first step to unlocking its full potential and harnessing its power through transformative practices like meditation and yoga.

solar plexus chakra location
Solar Plexus Chakra location

The Benefits of Meditation for the Solar Plexus Chakra

Solar Plexus Chakra meditation is a simple yet impactful practice that can bring several physical, emotional and spiritual benefits.

Physical Benefits

Solar Plexus Chakra meditation can boost your physical body in the following ways:

  • Improve Digestion and Metabolism: The Solar Plexus Chakra is closely linked to the digestive system. Meditation can support internal balance and promote a balanced flow of Samana prana, leading to better digestion and nutrient absorption.
  • Alleviate Digestive Issues: Solar Plexus Chakra meditation can address ailments like indigestion, irritable bowel syndrome, and ulcers associated with chakra imbalances. LINKS
  • Increase Energy Levels: A balanced Solar Plexus Chakra stimulates vitality, alertness, and motivation. Regular chakra meditation can help clear blockages in this energy center, allowing energy to flow freely and revitalizing your body and mind.
  • Strengthen the Immune System: Chronic stress can cause inflammation in the body and weaken the immune system. By promoting relaxation, Solar Plexus Chakra meditation can reduce stress in the body and boost your immunity. LINKS
  • Better Sleep: Meditation can reduce stress and anxiety, as well as alleviate pain in the physical body leading to better sleeping habits

Emotional Benefits

Manipura Chakra meditation can also contribute to your emotional well-being in several ways:

  • Increased Self-Confidence: Solar Plexus meditation can cultivate self-acceptance, fostering a strong sense of self-worth and boosting your confidence in your abilities.
  • Empowered Decision-Making: A balanced Solar Plexus Chakra allows you to trust your intuition and make clear decisions aligned with your values and goals. Meditation can help quiet the mental chatter and create space for inner wisdom to guide your choices.
  • Greater Self-Control: By regulating the fire energy, meditation helps manage impulsive reactions like anger and aggression. It can improve your emotional stability, allowing you to respond to situations with greater control and composure.
  • Reduced Anxiety: Solar Plexus Chakra meditation can relieve feelings of stress, self-doubt, and anxiety that can cloud judgment and hinder personal growth.

How to Do Solar Plexus Chakra Meditation

There are lots of different chakra meditation techniques you can experiment with, from visualization to candle gazing meditation

But if you’re looking for a simple guide to get started, try this Solar Plexus Chakra meditation routine:

  1. Find a quiet and comfortable space: Choose a place where you won’t be interrupted and where you can relax comfortably. You can sit on a chair or cushion, whichever feels best for you.
  2. Set an intention: Envision what you hope to achieve by meditating on your Solar Plexus energy. For example your intention could be to boost your confidence or to improve your decision-making.
  3. Begin with deep breaths: Close your eyes and take a few slow, deep breaths, inhaling through your nose and exhaling through your mouth. Allow your breath to flow naturally.
  4. Focus on your Solar Plexus: Gently bring your awareness to your Solar Plexus area, located just below your diaphragm. Imagine a warm yellow light radiating from this area.
  5. Visualize and affirm: Visualize the yellow glow growing brighter with each inhale, filling you with warmth and power. Repeat a Solar Plexus Chakra affirmation (see below for some examples) or mantra that resonates with you.
  6. Observe and release: As thoughts or emotions arise, acknowledge them without judgment and release them by returning your focus to your breath.
  7. End with gratitude: When you’re ready gently bring your awareness back to your surroundings. Take a few deep breaths, conclude the session with gratitude, and slowly open your eyes when you feel ready.

When you’re first starting out, I recommend aiming for 10 minutes of meditation. At first this might feel like a struggle but the more you practice meditation the easier you will find it to focus. As you get more comfortable, try meditating for 15 or 20 minutes. 

Solar Plexus Chakra Meditation Guided Video

If you’re new to meditation, then why not follow along with our guided Solar Plexus Chakra meditation video:

Sign up to download the full Solar Plexus Chakra guided meditation script:

Tools To Support Your Solar Plexus Chakra Meditation

While meditation itself is a powerful tool, incorporating other energy healing techniques can elevate your experience even further. 

The tools below can create a supportive atmosphere, stimulate your senses, and amplify your intentions, promoting a deeper connection with your Manipura Chakra.

Solar Plexus Chakra Affirmations

Affirmations are positive statements that can be repeated during meditation to help shift your mindset and strengthen your connection with your inner power. You could try affirmations such as:

  • I am confident and capable.
  • I trust my intuition and inner wisdom.
  • I am worthy of love and respect.
  • I have the power to create my own reality.
  • I am strong and resilient.
  • I am worthy of success and abundance.
  • I let go of self-doubt and embrace my full potential.
  • I am in control of my emotions and my life.
  • I radiate confidence and inner strength.
  • I am grateful for the power within me.

Repeating these affirmations during your meditation can help reshape negative thought patterns and restore balance to your Solar Plexus Chakra. Remember to choose affirmations that resonate with you and personalize them to fit your specific goals and intentions.

Check out our 210 manifestation affirmations for chakra healing.

Solar Plexus Chakra affirmations
Solar Plexus Chakra affirmations

Solar Plexus Chakra Mantras

Mantras are sacred sounds or phrases chanted during meditation to focus the mind and pave the way for a deeper, and more fulfilling experience.

Mantras fortify and nourish your chakras through the power of vibrations. Here are some popular mantras associated with the Third Chakra:

  • “Ram” – This is the bija mantra, or seed sound, for the Solar Plexus Chakra. It is believed to stimulate and energize the chakra, promoting feelings of confidence and self-worth. Chant “Ram” slowly and rhythmically during your meditation.
  • “Om Mani Padme Hum” – This mantra translates to “Om, the jewel in the lotus,” symbolizing the potential for enlightenment and self-realization that lies within us. Chanting this mantra can awaken your inner wisdom and connect you to your true self.
  • “I am enough” – This reassuring mantra can be particularly effective in boosting self-acceptance. Repeating this mantra during meditation can help combat feelings of inadequacy and fuel a sense of appreciation and self worth.

Learn more about chakra mantras

Chakra Meditation Apps

If you’re new to meditation, then you may find it helpful to use a chakra meditation app. These tools offer guided meditations, soothing soundscapes, and educational content, empowering you to harness your inner power center.

Here are three apps specifically designed to support your solar plexus chakra journey:


This app provides a multi-faceted approach to Manipura Chakra meditation. Choose from guided meditations with accompanying music and visualization covering areas such as Kundalini Yoga, Tibetan Singing Bowl, and Solfeggio frequencies.


This app delves deeper into the theory and practice of chakra meditation. It offers an understanding of the chakra’s significance, emotions, elements, and potential imbalances.

Alongside the information, the app provides binaural isochronic tones accompanied by various nature sounds like waves, birdsong, rain, and fire crackling.

You can personalize your experience by choosing the soundscape that best compliments your meditation practice. There’s also a timer for you to control how long your experience will last.

Insight Timer

This app focuses on sound healing techniques to awaken your vibrant inner power. It features guided meditations using alpha-level binaural beats combined with chakra balancing traditions, including Tibetan singing bowls.

It also features multiple meditation programmes for beginners so it’s ideal for anyone who is just getting started on their meditation journey. 

Chakra Frequencies

Sound therapy is another effective tool to enrich your Solar Plexus Chakra meditation. The Solfeggio frequency of 528 Hz resonates with this energy center and can stimulate feelings of power and personal will.

Solfeggio frequencies can be incorporated into your meditation practice in various ways:

  • Listen to guided meditations specifically designed to balance the Solar Plexus Chakra using 528 Hz (like the video above).
  • Play music or chakra audio tracks which feature the Solar Plexus Chakra frequency during your meditation.
  • Use binaural beats combining two slightly different frequencies to create a pulsating effect, further enhancing your focus and relaxation.
  • Experiment with instruments, such as chakra singing bowls, gongs, or tuning forks to support Solar Plexus Chakra balance and reestablish harmony in your mind and energetic body.

Solar Plexus Chakra Crystals

Crystals are believed to possess chakra balancing and healing properties that can promote the flow of life force energy when you hold or place them on your solar plexus during meditation.

Here are some crystals with properties which are particularly useful for Solar Plexus healing:

  • Citrine: Also called the “merchant’s stone,” citrine is known for attracting abundance, prosperity, and success. Its warm, yellow color resonates with the vitality of the Solar Plexus Chakra.
  • Tiger’s Eye: This striking golden-brown crystal is known for its grounding and protective qualities. It can help you overcome self-doubt and negative thought patterns.
  • Yellow Topaz: This vibrant yellow stone is associated with joy, optimism, and creativity. It can help stimulate the Manipura Chakra, fostering feelings of well-being.
  • Sunstone: Sunstone embodies the radiant energy of the sun. It’s believed to boost enthusiasm and can dispel negativity and replace it with a sense of optimism and joy.
  • Yellow Quartz: This beautiful golden crystal is known for its ability to amplify positive energy and promote a sense of strength and personal power.

Learn about the top crystals for Solar Plexus Chakra healing.

Solar Plexus Chakra Essential Oils

Essential oils, with their unique aromas and therapeutic properties, can be an enjoyable way to enhance your chakra meditation.

There are lots of different ways to use oils – apply them topically, diffuse them in an oil burner, or burn a chakra candle containing solar plexus chakra essential oil blends

Always conduct a patch test before using any new essential oil on your skin and consult with a healthcare professional if you have any concerns.

Here are some essential oils to look out for:


The refreshing citrus aroma of lemongrass oil is known for its uplifting and invigorating properties. It can help combat feelings of sluggishness, self-doubt, and negativity.


This warming and spicy oil is associated with strength, motivation, and personal power. It can help stimulate the Solar Plexus Chakra, inspiring a can-do attitude.

Juniper Berry

Known for its cleansing and purifying properties, juniper berry oil can help clear energy blockages and stagnant energy in your chakras.


With its uplifting and calming aroma, bergamot oil is known for its ability to reduce stress and anxiety and replace them with feelings of peace and serenity.

Clary Sage

This balancing oil can help regulate emotions and promote emotional well-being. It can be beneficial for those struggling with self-doubt or negative self-talk.


Renowned for its uplifting and invigorating properties, jasmine oil can help boost confidence, self-esteem and is often used as an aphrodisiac.


This grounding and calming oil promotes feelings of inner peace and can be helpful for those experiencing stress, anxiety, or feelings of inadequacy.


Mudras, or sacred hand gestures, have been used since ancient times to focus the mind and balance the subtle body during yoga and meditation.

Here are some effective mudras for the Solar Plexus:

  • Hakini Mudra: To perform this mudra, bring your hands to your chest with the palms together. Interlace your fingers so the tips of your fingers and thumbs touch.
  • Prana Mudra: To perform this mudra, keep your index finger and middle finger straight and bring the tips of your thumb, ring finger and little finger together. Prana mudra is believed to enhance vitality, improve digestion, and boost overall energy levels.
  • Surya Mudra: This mudra is performed by folding the ring finger and pressing it with the thumb, while keeping the other fingers straight. Surya mudra is associated with the fire element and is believed to help direct energy towards the Solar Plexus Chakra.

Unleash Your Inner Power

Solar Plexus Chakra meditation is a powerful pathway to unlocking your inner strength, confidence, and self-belief.

By focusing on this energy center through meditation practices, affirmations, and tools like crystals and essential oils, you can embark on a life-changing journey toward personal empowerment and rediscover your sense of identity and purpose. 


  • Clare Smith

    Hi, I’m Clare – writer and publisher of Chakra Practice. I’m a certified chakra energy healer and a philosophy major. I love researching and writing about everything to do with chakras, including trying out new crystals, candles, essential oils – anything that can help me in my practice.

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