Meditation, otherwise called Dhyana, can help us to keep each chakra open, which is important for holistic wellness.
Below, you’ll find the best beginners chakra meditation. Plus, I will discuss why it is so important to balance your chakras and what could potentially happens when your chakras are closed. You’ll also find the more advanced method, Chakra Dhyana.
Meditate With Me
Join me for a private meditation session. Master meditation. Master your mind.
Guided Chakra Meditation
- Sit comfortably
- 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. Slightly lower your chin to elongate your neck.
- 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.
- We will now go through each of the chakras. You may need to refer to 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’s colour and chant the associated mantra (use the image above).
- Feel the energy gathering in the Root.
- Visualise prana flowing through the root chakra.
- When you feel that you have correctly visualised the Root Chakra, move up to the Navel Chakra.
- Continue this process up through the seven “wheels”.
- 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.
- I also recommend practicing the Third Eye Meditation technique.
Chakra Dhyana Meditation
- Sit comfortably with good posture.
- Place your hands on your thighs with your palms up. During this meditation, you will touch the tips of your index fingers to your thumbs in the following fashion. During the first four wheels touch the tips of the thumb. Then the middle of the thumb for the 5th and 6th wheel. Finally, the base of the thumb for the 7th.
- Focus on each wheel one at a time, as follows.
- THE ROOT: This one is located between the genitals and anus. Say “Om Mooladhara” and visualise the colour red. Now repeat the mantra LANG (“LUNG”). Finally, imagine the chakra turning gold and say “Kundalini arohanum” (from here on the mantra) three times.
- Next is Swadhisthana at the base of the spine. Visualise it as orange. Say “Om Swadhisthana” then recite “VUNG”. Imagine it turning gold. Say the mantra x3.
- Next, Manipura. Say “Om Sri Mani Padme Hum”. Imagine it being yellow. Recite RUNG, visualise the mantra turning gold and recite the mantra 3 times.
- Now the Anahata chakra. Say the words “Om Anahata” and imagine it as green. Recite the sound YUNG, imagine it turning gold. Say the mantra x3.
- The Vishuddhi chakra is next. Say the words, “Om Vishuddhi” visualise it as blue, recite HUNG, and imagine it turning gold. Speak the mantra thrice.
- Now the Ajneya, between the eyebrows. Say “Om Ajneya”. Imagine it being indigo, recite AUM, imagine it turning gold. Recite the mantra thrice
- Now the Sahasrara. Say “Om Sahasrara”. Imagine it being violet. Say “Om Satyam Om.” Imagine it turning gold. Recite the mantra thrice.
- Meditate for 10 minutes in Corpse Pose (Shavasana).
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.
In Indian traditions, chakras are the energy points or nodes in the body.
Most people believe there are seven chakras. However, this is up for debate. According to John A Grimes in the book A Concise Dictionary of Indian Philosophy, there are various theories about the number of chakras in different Hindu, Buddhist, Tantric, and esoteric texts.
Most spiritual systems, including yoga, state that there are seven. However, 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 Chakras In Kubjikāmatatantra.
The seven chakras:
- Root (Muladhara)
- Sacral (Svadhisthana)
- Solar Plexus (Manipura)
- Heart (Anahata)
- Throat (Visshuddha)
- Third Eye (Ajna)
- Crown (Sahasrara)
How chakras work
Geoffrey Samuel is an emeritus professor of religious study at Cardiff University. He tells us that the chakras are energy points located along the axial channel (sushumna nadi).
Prana (life force) moves through rivers called Nadi to lakes called Chakras and this brings us to life .
Amazingly, there is actually some evidence to support this theory. And it does indeed seem that subtle energy or chi does exist.
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 at the cellular level.” .
When the “wheels” are open, that energy flows more easily. And we can open the wheels by meditating. In turn, this brings many benefits, which you can read about below.
Of course, meditation is not the only way of opening the chakras You can also use mantras, mudras, gemstones, singing bowls, and other methods.
Benefits of chakra meditation
You might wonder what happens when you open your chakras. And the answer is a lot.
Each of the seven chakras contains nerves, energy, and major organs. And these are essential for our psychological, physical, spiritual, and emotional health.
Ancient texts say that the chakras are vital for both the physical body (“sthula sarira”) and the subtle body, or “sukshma sarira”.
Each one is related to its own benefits. So let’s take a look at them one by one.
This is the chakra at the base of the spine. It is 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
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
This is above the belly button. It is yellow and relates to our “internal parent”—our self-esteem, ego, “shoulds;” and our sense of individuality.
Yoga Pose: Boat pose
This is in the heart. It is green and is connected to love, confidence, trust, compassion, and also inspiration.
Stone: Rose Quartz
Yoga Pose: Low lunge
This is the chakra in the throat and is blue. It is linked to speaking, truth, and responsibility. It also relates to surrendering to the divine, to decision making and to personal authority.
Yoga Pose: Easy pose
Brow (“Third Eye”) :
The Brow Chakra or Third Eye is in the middle of the forehead and is indigo. The Third Eye is related to vision, divine understanding, wisdom, intelligence, and intuition.
Yoga Pose: Dolphin Pose
This is above the head. It is a violet or pure white light and 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.
Mantra: Sahasrara Chakra Mudra
Stone: Clear quartz
Yoga pose: Balancing butterfly pose
Symptoms of closed chakras
Sometimes our chakras are blocked. And this can lead to various problems. Read below, and note if you are suffering from any of the symptoms.
Position: At the base of the spine.
Symptoms of closed root: Arthritis, weak immune system, knee pain, constipation, eating disorders, sciatica, leg pain, and problems with the male reproductive system.
Emotional warnings: Worries and concerns about basic needs, money, food, and shelter.
Position: 2 inches below the navel
Symptoms of closed sacral chakra: Reproductive issues, urinary problems, lower back pain, kidney dysfunction
Emotional warnings: Inability to commit to relationships, problems communicating, lack of fun, lack of creativity, fear, addictions.
Solar Plexus (Manipura):
Position: 3 inches above your navel.
Symptoms of closed solar plexus chakra: 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.
Symptoms of closed heart : asthma, heart disease, lung disease, pain in arms and wrist, problems with the lymphatic system, shoulder tension
Emotional warnings: jealousy, fear of abandonment, fear of loneliness, anger.
Symptoms of closed throat chakra: 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.
Third Eye (Ajna):
Position: Between eyebrows
Symptoms of closed third eye chakra: Headaches, sinus problems, hearing loss, eyestrain, hormone disfunction.
Emotional warnings: Mood swings, exaggerated imagination, volatility.
Position: Crown of head
Symptoms of closed crown: Sensitivity to light and sound.
Emotional warning signs: Rigid thoughts, confusion, prejudice, fear of alienation.
What are the basics?
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.
Where to practice?
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.
To fully open the wheels, 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 you keep your chakra open.
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 long on each chakra?
The meditation will take 20 – 30 minutes approximately. Dedicate 3 – 4 minutes to 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 chakras. 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.
Any scientific evidence?
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 dhyana meditation include a reduction in stress and anxiety and better overall health. By performing the methods above you can expect to see improvements in your overall emotional and physical wellbeing.
The chakra meditation techniques we looked at above will open, activate, balance, and heal your seven chakras. And in turn, this will lead to overall health and wellbeing.
If you would like to learn more about the chakras, these are the best chakra books.
Paul Harrison BSc is a qualified meditation teacher who believes in genuine, authentic meditation. He has more than 15 years experience in teaching meditation and mindfulness both to individuals and to corporations and is the author of four books on meditation. He has been featured in Psychology Today, Breathe Magazine, Healthline, Psych Central and Lion’s Roar.
Paul studied meditation in beautiful Oxford, UK, and Hamilton Ontario Canada, and earned his degree at Staffordshire University.
Paul’s biggest inspirations include Thich Nhat Hanh, Jon Kabat Zinn, and Jack Kornfield.
“My goal is to provide the most authentic meditation sessions so you can harness the power of your own mind for personal transformation” – Paul Harrison