Some of my students in my online meditation lessons have asked me for some beginners chakra meditation techniques (otherwise called, “Chakra Dhyana) that they can use to activate the seven chakras.
Keeping your chakras balanced is essential for overall health and wellbeing, and having any of the seven chakras blocked can lead to emotional or physical difficulties.
Below, you’ll find what is, in my opinion, the best beginners chakra meditation technique, with a script, as well as mantras and mudras. Plus I will discuss the health benefits of chakra balancing. Also, for more advanced meditators, I have included the full Chakra Dhyana meditation script.
You might be wondering, “What are chakras”? In Indian traditions, they are the energy points or nodes in the body.
According to John A Grimes in the book A Concise Dictionary of Indian Philosophy there are various theories about the number of chakra in different Hindu, Buddhist, Tantric, and esoteric texts. However, most spiritual systems, including yoga, state that we should focus on seven chakras in particular (ancient esoteric texts also described a nine chakra system and Buddhist texts describe both a four and a five chakra system according to Dory Heilijgers-Seelen in the book The system of five cakras in Kubjikāmatatantra).
The seven chakras are: Root Chakra (Muladhara), Sacral Chakra (Svadhisthana), Solar Plexus Chakra (Manipura), Heart Chakra (Anahata), Throat Chakra (Visshuddha), Third Eye Chakra (Ajna), and Crown Chakra (Sahasrara).
Though the system was first mentioned in the Hindu text the Vedas, it became popular in the West in the 1880s, then furthermore with Sir John Woodroffe’s 1919 book The Serpent Power, then with Charles W. Leadbeater’s 1927 book The Chakras (which is where the chakra colours come from despite often being misrepresented as part of yogic lore). Finally, I would like to note the influence of Caroline Myss’s Anatomy of the Spirit from 1996.
The chakras are called wheels and also “cycles” according to the Encyclopedia of Indo-European culture by Douglas Q. Adams and J. P. Mallory.
Prana (life force) moves through the Nadi, energy channels similar to rivers that were first described in the Upanishads. These lead to chakras (which are like lakes). The word Chakra is in fact a Sanskrit word that translates to “Wheel” (The Buddhist Pali Canon also uses the “Wheel” description). According to yoga and Ayurveda, the chakras are wheels of energy in the body.
The system was first mentioned in Hindu and Tantra texts that explain how the “wheels” create internal harmony. Although interestingly in the Vedas the chakras actually refer to a king (chakravartin) who turns the wheels of his empire [David Gordon White, Tantra in Practice].
By practising the seven beginners chakra meditation techniques that we will look at below, we open the chakras, which brings many benefits.
Different religions and spiritualities have different theories regarding the number, order, and location of chakras in the body. General agreement, however is that there are seven chakras and that they are located along axial channel (sushumna nadi) according to Samuel, Geoffrey [emeritus professor of religious study at Cardiff University]; from the head to the pelvis, which is in line with the original tantric chakra system.
There are various ways how to open the chakras: meditation, mudras, mantras, stones and more. Perhaps the most powerful method is the Chakra Dhyana Meditation Technique, which we will look at in a moment.
According to research from Len Wisneski, “Subtle energy both informs and transcends the faculties of the five senses. It is taken into the body via openings, called chakras, and translated into a form of energy that the body can use, literally use, at the cellular level.” [The Scientific Basis of Integrative Medicine, Second Edition]
Meditating on the seven chakras helps open them, which enhances the flow of prana through the body, bringing with it many benefits, which you can read about below.
Beginners Chakra Meditation Techniques
The following beginners chakra meditation technique lets us balance and open the 7 “Wheels” in the body. Doing this method daily will help to ensure that you are living healthily and enjoying optimal wellbeing. Opening the chakras heightens our vibrancy rate and brings light to our energy field. This removes impurities which may have been caused for several reasons, such as depression, injury, trauma, and anxiety.
When it comes to opening the chakras, meditation is by far the most crucial method. While we can also use gemstones, mudras, malas and other techniques, I always recommend that meditation be the number one method you use. However, it is vital to do the procedure correctly. So read through the notes below to ensure that you are practising successfully.
So, how do you meditate to open your chakras? Let’s take a look.
Beginners Chakra Opening Meditation Script
Here are the steps for the best chakra meditation technique for beginners. For an even more powerful method, I recommend doing meditation with a chakra singing bowl set [READ: buying a singing bowl set.]
- Sit comfortably somewhere you will not be disturbed.
- Check your posture. Place your feet shoulder-width apart. Make sure your spine is straight but also relaxed. Distribute your weight evenly across your sitting muscles. Lightly lower your chin to elongate your neck.
- Breathe slowly in a relaxed manner, focusing your mind on your breath in a non-judgmental, mindful fashion.
- Make sure your breath is being drawn deep into your body.
- Feel your breath moving up your spine as you inhale and down when exhaling.
- Focus on the movement of your breath for 20 breaths. Note that there are different chakra breathing meditation techniques, but for beginners it is best to focus on the simpler method, as I have described here.
- We will now go through each of the chakras. You may need to refer to the information below or use the image above to see the colours and the mantras, which is all you will need for this exercise.
- Beginning with the root chakra, imagine the root chakra’s colour and chant the associates mantra (use the image above).
- Feel the energy gathering in the Root Chakra.
- Visualise prana flowing through the root chakra.
- When you feel that you have correctly visualised the Root Chakra, move up to the Navel Chakra. Some people like to practice root chakra meditation first, before continuing to the other “Wheels”. This is an excellent way to get used to the basics of the practice before you go further.
- Continue this process up through the seven chakras.
- Once you finish, you may stop or proceed back down the chakras, vividly visualising the colours as you go, as well as recognising the feeling associated with them.
- You can also use these techniques to open chakras faster.
This is the best way how to meditate on chakras. Beginners can use this method daily for quick benefits. Plus, it is relatively simple.
Used frequently, this procedure will promote health and wellbeing. It is an excellent meditation for depression. And it will encourage positive feelings and inner peace. It will also heighten your spiritual development. Note that other forms of meditation may also help.
There are also guided meditations for chakra opening and healing, like those on the apps Headspace and Insight Timer. However, being distracted by a video will not help you to meditate. It is much better to learn how to do the method properly on your own without relying on a video.
Chakra Dhyana Meditation Technique (Advanced Method)
The above is the beginners chakra meditation technique. Now it’s time to advance. To level-up and evolve. We do that with chakra Dhyana meditation, a technique that is a powerful way of awakening kundalini energy.
There are risks involved with kundalini processes. Take a look at this article from Sadhguru for more on this. This is not the easiest chakra meditation for beginners who are just starting. I recommend you only do this one once you’ve been meditating for at least one year.
Chakra Dhyana Meditation Script
This is a powerful method designed for meditators who have at least one year of experience. It is the proper chakra meditation described in sacred texts. It will teach you how to control the energy of chakras. It does, however, require some familiarity. I recommend reading the instructions several time until you feel confident to proceed.
- Sit comfortably with good posture. Make sure your spine is in proper alignment and that your body is relaxed.
- Place your hands on your thighs with the palms up. During the Chakra Dhyana meditation technique you will touch the tips of your index fingers to your thumbs in this fashion: During the first three chakras touch the tips of the thumb, then the middle of the thumb for the 5th and 6th chakra, then the base of the thumb for the 7th and 8th.
- Spend a few minutes doing basic breathing meditation. This will relax you, so you’re ready for the next step.
- From now onwards, you will be focusing your mind on each of the wheels. At the same time as focusing, you will be reciting a mantra slowly.
- THE ROOT CHAKRA: This one is located between genitals and anus. Say “Om Mooladhara” and visualise the colour red. Now repeat the mantra LANG, which should be pronounced LUNG. Finally, imagine the chakra turning gold and say the words “Kundalini arohanum” three times.
- Next is the Swadhisthana, found at the base of the spine. Visualise it as orange, Say “Om Swadhisthana” then recite “VUNG” before imagining the chakra turning gold. Again say “Kundalini arohanum” three times.
- Next, we come to the navel and the Manipura. Say “Om Sri Mani Padme Hum” and imagine the chakra being yellow. Recite RUNG, visualise the mantra turning gold and say “Kundalini arohanum” three times.
- Now on to the centre of the chest and the Anahata chakra. Say the words “Om Anahata” and imagine the chakra as green. Recite the sound YUNG, imagine the chakra turning gold and say “Kundalini arohanum” three times.
- The Vishuddhi is next, which is found in the throat. Say the words, “Om Vishuddhi” visualise the chakra as blue, recite HUNG, imagine it turning gold, recite “Kundalini Arohanum” three times.
- Now the Ajneya, located between the eyebrows. Say “Om Ajneya” imagine the chakra being indigo, recite AUM, imagine the chakra turning gold, recite “Kundalini Arohanum” three times.
- Now the Sahasrara, which is in the middle of the forehead. The words to say this time are “Om Sahasrara” the colour is violet, the mantra “Om Satyam Om.” Again, imagine the chakra turning gold and recite “Kundalini Arohanum” three times.
- Now you need to close your eyes and lie down before continuing.
- Meditate for 10 minutes in Corpse Pose (Shavasana) and relax.
This is the most potent seven chakras meditation technique. I recommend going slowly at first until you get used to it. For the best benefits, meditate daily.
If you would like to take this even further I recommend studying the Kundalini Yoga chakra techniques, which include breath exercises, visualizations, mudras, bandhas, kriyas, and mantras.
Benefits of chakra meditation techniques
You might wonder what happens when you open your chakras.
There are many benefits of chakra balancing. Meditation, as you may know, is proven to have over 100 health benefits, such as relaxing us, improving health, and other benefits. Chakra opening techniques bring even more benefits.
Each of the “wheels” is important for its own reasons, and balancing them will provide unique advantages. Take the crown chakra, for instance. The crown chakra benefits us by increasing our spirituality, heightening consciousness, and creating inspiration.
There are other benefits of opening chakras. But what’s important to know is that each of the “wheels” is important for its unique reasons. That is why we need to have all chakras open.
Each of the seven chakras contains nerves, energy, and major organs that are essential for psychological, physical, spiritual, and emotional health (spiritual texts explain that the chakras are essential for the physical body, or “sthula sarira” and the subtle body or “sukshma sarira”. These organs and nerves rely on the steady flow of energy to stay healthy.
However, sometimes our chakras close. Depression, for instance, causes a massive block of prana in the heart and crown. This makes it impossible to be emotionally balanced. Thankfully, as we saw above, we can use meditation to balance the chakras, and this will restore health and wellbeing.
Let’s take a look at the benefits of chakra balancing, along with the mudras, mantras and stones. I’ve also included the best yoga poses for each chakra. Yoga is one of the best ways how to open the chakras in the body, and each “Wheel” has its own corresponding yoga pose (“Asana”).
This is the chakra at the base of the spine. It is coloured red and is related to our connection to our family and fellow humans, as well as our relationship to Earth and nature.
Mudra: Gyan / Chin
Yoga pose: Mountain pose
Sacral chakra benefits
This is the chakra below the belly button. It is orange and relates to our inner child and our sense of spontaneity and creativity.
Yoga Pose: Revolved triangle
Solar Plexus chakra meditation benefits
This is the chakra above the belly button. It is yellow in colour and relates to our “internal parent”—our self-esteem, ego, “shoulds;” and our sense of individuality.
Yoga Pose: Boat pose
Heart chakra benefits
This is the chakra in the heart. It is green in colour and is connected to love, confidence, trust, compassion and also inspiration.
Stone: Rose Quartz
Yoga Pose: Low lunge
Throat chakra meditation benefits
This is the chakra in the throat and is coloured blue. It is linked to speaking and our truth and sense of responsibility. It also relates to surrender to the divine, to decision making and personal authority.
Yoga Pose: Easy pose
Brow (“The Third Eye”) chakra:
The Brow Chakra or Third Eye Chakra is in the middle of the forehead and is indigo. The Third Eye is related to vision, divine understanding, wisdom, intelligence and intuition.
- Read our guide to third eye meditation.
Yoga Pose: Dolphin Pose
Crown chakra meditation benefits:
This is the chakra above the head. Its colour is violet and pure white light. It is related to our connection to the Higher Power, to living in the present moment, to devotion, inspiration, Source, integration of the Whole and higher alignment. It is associated with the colour violet and pure white light.
Mantra: Sahasrara Chakra Mudra
Stone: Clear quartz
Yoga pose: Balancing butterfly pose
Symptoms of closed chakras
It is important to know how to identify blocked chakras so you know which ones to focus on opening. When one of them becomes closed it skews the flow of prana throughout your body. These may lead to one of them being more active, and others less active, which can effect your internal balance of chi,
Thankfully, there are tell-tale signs of closed chakras. Each individual one can cause different emotional and physical symptoms, as I have shared below. Try to identify which chakras are blocked and focus on opening those ones through meditative exercises.
Note that there are also various online chakra tests you can use to identify blocked chakras and remove the blockages. It you perform the beginners chakra meditation techniques above it will help to open any blocked chakras.
Here are the symptoms of closed chakras:
Closed Root (Muladhara):
Position: At the base of the spine.
Issues with your root chakra may cause: arthritis, problems with the immune system, knee pain, constipation, eating disorders, sciatica, leg pain, problems with the male reproductive system.
Emotional warning signs: worries and concerns about basic needs, money, food and shelter.
Closed Sacral (Svadhisthana)
Position: 2 inches below the navel
Issues with your sacral chakra may cause: Reproductive issues, urinary problems, lower back pain, kidney dysfunction
Emotional warning signs: Inability to commit to relationships, problems communicating, lack of fun, lack of creativity, fear, addictions.
Closed Solar Plexus (Manipura):
Position: 3 inches above your navel.
Issues with your solar plexus chakra may cause: digestive problems, liver dysfunction, chronic fatigue, high blood pressure, colon diseases, pancreatitis,
Emotional warning signs: self-esteem and confidence problems, lack of self-respect, self-criticism, fear of rejection.
Closed Heart (Anahata)
Issues with your heart chakra may cause: asthma, heart disease, lung disease, pain in arms and wrist, problems with the lymphatic system, shoulder tension
Emotional warning signs: jealousy, fear of abandonment, fear of loneliness, anger.
Closed Throat (Vishudha):
Issues with your throat chakra may cause: Sore throat, TMJ, ulcers, thyroid issues, facial problems, pain in the neck.
Emotional warning signs: Fear of being powerless, lack of willpower, dishonesty, communication problems.
Closed Third Eye (Ajna):
Position: Between eyebrows
Issues with your third eye chakra may cause: Headaches, sinus problems, hearing loss, eyestrain, hormone disfunction.
Emotional warning signs: Mood swings, exaggerated imagination, volatility.
Closed Crown Chakra symptoms (Sahasrara):
Position: Crown of head
Issues with your crown chakra may cause: Sensitivity to light and sound.
Emotional warning signs: Rigid thoughts, confusion, prejudice, fear of alienation.
I created this free chakra chart, which shows the symptoms of imbalanced chakras Feel free to share it on social media and your own site.
Chakra meditation FAQ
Make sure to follow the basic rules of meditation. You should be somewhere quiet and free from distractions, and you should feel relaxed before beginning. If you’re not relaxed, I recommend starting with a more straightforward technique, such as focusing on your breath.
2. Where to practice chakra meditation techniques
It is first essential to choose an ideal place where you will meditate.
The area where you meditate should be relaxing and free of distractions. You should feel comfortable in your meditation space. It should enhance the feeling of peace and tranquillity.
How long will the meditation take?
To fully open chakras, meditation should take about half an hour. You can practice for less time if you’re just doing one chakra. I do recommend doing daily chakra cleansing, so you know that your “Wheels” are always open. That way, you can be sure to enjoy optimal health and wellbeing. Thirty minutes in the morning is all that is required. I do, however, recommend going slowly at first and taking your time until you get used to it. You must learn the right way how to meditate to open chakras. Going slowly a few times will help you to learn the right way.
How is this different to other methods?
You will need to use your imagination while doing chakra meditation. If you can’t immediately see the “Wheels”, use your imagination.
What if I get confused?
If you are struggling to remember the steps, ask a friend to help guide you through the meditation or use an app. You’ll get accustomed to the practice after a few attempts.
How long should you meditate on each chakra?
The meditation will take 20 – 30 minutes approximately. Dedicate 3 – 4 minutes on each of the seven chakras.
Is it better to use individual chakra meditation?
You may choose to use individual chakra meditation, in which you focus on just one of the seven. However, it is ill advised. It’s important to realise how the chakra system works. It is one holistic system. It is better to meditate on all chakras so that they open equally and function as one system.
Is there any scientific evidence of chakras?
Actually, yes, there is. Daniel Tomasulo, PhD, has written a fascinating article about the psychology of charkas on Psychology Today. Take a look.
Does chakra meditation work?
There is limited scientific evidence to support the practice, but from personal experience as a meditation teacher, I have seen firsthand that it does indeed work. The benefits of chakra balancing meditation include a reduction in stress and anxiety and better overall health. So by performing the method above you can expect to see improvements in your overall emotional and physical wellbeing.
These chakra meditation techniques will open, activate, balance, and heal your seven chakras. The chakra meditation for beginners will help to activate your chakras. Dhyana will open them fully.
If you would like to learn more about the chakras, these are the best chakra books to read.
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I would love to know how you get on with the techniques.
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