7 Chakra Dhyana Meditation For You To Try

Have you ever felt exhausted, anxious, or emotionally stuck, no matter how much you try to ‘relax’? Like there’s a weight you can’t shake, a tension lodged deep inside that stops you from feeling fully alive? Often, the source isn’t just stress—it’s your chakras, the hidden energy centers in your body. When they’re blocked or out of balance, it can affect everything: your confidence, creativity, relationships, and even your health.

Chakra Dhyana meditation is one of the most effective ways I know to release that stuck energy, awaken your natural vitality, and restore harmony to your body and mind. In this guide, I’ll walk you step by step through the practice I’ve taught for 25 years, helping countless students feel lighter, calmer, and more connected to themselves.

Chakra Meditation Techniques

Note that because Chakra meditation is deep it is best practiced with a teacher, but I have created a guided meditation and script to help you to get started.

Guided Chakra Meditation Script

If you’d like guidance as you practice, I also offer private meditation sessions where I personally lead you through chakra work step by step.

1. Sit comfortably
   Check your posture. Place your feet shoulder-width apart. Make sure your spine is straight but relaxed. Distribute your weight evenly across your sitting muscles. Slightly lower your chin to elongate your neck.

2. Breathing
   Breathe slowly in a relaxed manner. While breathing, focus on your breath in a non-judgmental, mindful fashion. Feel your breath moving up your spine as you inhale and down when exhaling. Focus on the movement of your breath for twenty breaths.

3. Focus on the chakras
   We will now go through each of the chakras. You may need to refer to the image below to see the colours and the mantras, which is all you will need for this exercise.

4. Root Chakra: Imagine the root’s colour and chant the associated mantra (use the image below).

5. Feel the energy gathering in the Root. Visualize prana flowing through the root chakra

6. When you feel that you have correctly visualized the Root Chakra, move up to the Navel Chakra. Continue this process up through the seven chakras

7. Once you finish, you may stop or proceed back down the chakras, vividly visualizing the colours as you go, as well as recognizing the feeling associated with them.

Chakra Dhyana Meditation Instructions

1. Preparation

• Sit comfortably with good posture. Ensure your spine is straight and your body is relaxed. Place your hands on your thighs with your palms up.

• Touch the tips of your index fingers to your thumbs in the following way:

  • For the first four chakras, touch the tips of your thumb and index finger.

  • For the 5th and 6th chakras (Vishuddhi and Ajna), place your thumb at the middle of your index finger.

  • For the 7th chakra (Sahasrara), place the base of your thumb to the base of your index finger.

2. Focus on the Root Chakra (Muladhara)

• Location: Base of the spine

• Mantra: “Om Mooladhara” (Visualize red energy)

• Mantra Sound: Chant “LANG” (pronounced “LUNG”) three times

• Visualization: Imagine the chakra turning gold.

3. Move to the Sacral Chakra (Svadhisthana)

• Location: Below the navel

• Mantra: “Om Swadhisthana” (Visualize orange energy)

• Mantra Sound: Chant “VUNG” three times

• Visualization: Imagine the chakra turning gold.

4. Solar Plexus Chakra (Manipura)

• Location: Upper abdomen

• Mantra: “Om Sri Mani Padme Hum” (Visualize yellow energy)

• Mantra Sound: Chant “RUNG” three times

• Visualization: Imagine the chakra turning gold.

5. Heart Chakra (Anahata)

• Location: Chest area

• Mantra: “Om Anahata” (Visualize green energy)

• Mantra Sound: Chant “YUNG” three times

• Visualization: Imagine the chakra turning gold.

6. Throat Chakra (Vishuddhi)

• Location: Throat area

• Mantra: “Om Vishuddhi” (Visualize blue energy)

• Mantra Sound: Chant “HUNG” three times

• Visualization: Imagine the chakra turning gold.

7. Third Eye Chakra (Ajna)

• Location: Between the eyebrows

• Mantra: “Om Ajneya” (Visualize indigo energy)

• Mantra Sound: Chant “AUM” three times

• Visualization: Imagine the chakra turning gold.

8. Crown Chakra (Sahasrara)

• Location: Top of the head

• Mantra: “Om Sahasrara” (Visualize violet energy)

• Mantra Sound: Chant “Om Satyam Om” three times

• Visualization: Imagine the chakra turning gold.

9. Closing Meditation

• After you’ve gone through all seven chakras, you can either stop or proceed to visualize the chakras moving in the opposite direction, from top to bottom, to consolidate the energy flow.

• Finish by lying in Shavasana (Corpse Pose) for 10 minutes to absorb the energy and deepen your practice.

• A fabulous alternative is Sa Ta Na Ma. 

What Is Chakra Meditation?

In Indian traditions, chakras are energy centers or nodes within the body that correspond to different aspects of physical, emotional, and spiritual health. Chakra meditation is a yogic exercise designed to balance your body’s seven energy centers, helping you achieve physical, emotional, and spiritual harmony.

The Seven Main Chakras:

1. Root Chakra (Muladhara): Located at the base of the spine, it governs stability and grounding.

2. Sacral Chakra (Svadhisthana): Positioned just below the navel, it controls creativity and emotions.

3. Solar Plexus Chakra (Manipura): Found in the upper abdomen, it influences personal power and confidence.

4. Heart Chakra (Anahata): Located in the chest, it represents love, compassion, and emotional balance.

5. Throat Chakra (Vishuddha): Found in the throat area, it governs communication and self-expression.

6. Third Eye Chakra (Ajna): Situated between the eyebrows, it’s the center of intuition and insight.

7. Crown Chakra (Sahasrara): Located at the top of the head, it connects us to divine consciousness and higher spiritual awareness.

Benefits of Chakra Meditation

Opening your chakras can lead to enhanced well-being and spiritual growth. The following are the benefits:

• Helps balance the body’s energy systems

• Promotes emotional stability

• Reduces stress and anxiety

• Enhances mental clarity

• Boosts overall physical health

Each chakra is linked to specific organs, emotional states, and physical systems. When blocked, energy flow through these centers can be disrupted, leading to various physical and emotional issues. Chakra meditation helps to clear these blockages, allowing energy to flow freely throughout the body, supporting healing and well-being.

Symptoms of Closed Chakras

If you feel like your chakras might be closed or blocked, you might experience certain physical and emotional symptoms. Here’s a look at the symptoms of closed chakras:

• Root Chakra (Muladhara):

  • Physical Symptoms: Arthritis, knee pain, constipation, sciatica.

  • Emotional Symptoms: Fear of instability, concerns about basic needs.

• Sacral Chakra (Svadhisthana):

  • Physical Symptoms: Reproductive issues, lower back pain, urinary problems.

  • Emotional Symptoms: Creative blocks, fear of intimacy.

• Solar Plexus Chakra (Manipura):

  • Physical Symptoms: Digestive issues, fatigue, high blood pressure.

  • Emotional Symptoms: Low self-esteem, fear of rejection.

• Heart Chakra (Anahata):

  • Physical Symptoms: Heart disease, asthma, shoulder tension.

  • Emotional Symptoms: Difficulty with trust, fear of abandonment.

• Throat Chakra (Vishuddhi):

  • Physical Symptoms: Sore throat, thyroid issues, neck pain.

  • Emotional Symptoms: Communication problems, fear of speaking one’s truth.

• Third Eye Chakra (Ajna):

  • Physical Symptoms: Headaches, vision problems, sinus issues.

  • Emotional Symptoms: Lack of clarity, poor intuition.

• Crown Chakra (Sahasrara):

  • Physical Symptoms: Sensitivity to light and sound.

  • Emotional Symptoms: Confusion, feelings of disconnection.

FAQ

How long should I meditate?

• You can meditate for 30 minutes for all seven chakras. If you focus on just one chakra, practice for about 3-4 minutes on that chakra.

Is it better to use individual chakra meditation?

• It’s advisable to meditate on all chakras at once for holistic balance rather than isolating them.

Is there scientific evidence for chakra meditation?

• While limited scientific research exists, many people, including myself, have experienced the benefits of chakra meditation firsthand.

Conclusion

My students and I find that the chakra meditation techniques outlined above help open, activate, balance, and heal your seven chakras, leading to overall health and well-being. If you would like to learn more about chakras, I recommend reading the best chakra books.

Want me to open your chakras? Book a private meditation lesson today.

Paul Harrison

Paul Harrison is a meditation teacher with 25 years of experience and a deep passion for helping others. Known for his empathy and authentic approach, he’s dedicated to guiding individuals and teams toward mindfulness, clarity, and well-being.