My students in my online meditation lessons have asked me for some beginners chakra meditation techniques (otherwise called, “Chakra Dhyana”) to open 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.
Thankfully, there are various ways to open the chakras.
Below, you’ll find 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.
Beginners Chakra Meditation Techniques & Script
- 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.
- 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 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 associated 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.
- I also recommend practising the Third Eye Meditation technique.
Benefits of this chakra meditation technique
This is the best way to meditate on chakras. Beginners can use this method daily for quick benefits.
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. Finally, it will heighten your spiritual development.
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)
- Sit comfortably with good posture.
- 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 four chakras touch the tips of the thumb. Then the middle of the thumb for the 5th and 6th chakra. Finally, the base of the thumb for the 7th and 8th.
- Focus on each chakra one at a time, as follows.
- THE ROOT CHAKRA: 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” three times.
- Next is Swadhisthana at the base of the spine. Visualise it as orange. Say “Om Swadhisthana” then recite “VUNG”. Imagine the chakra turning gold. Say “Kundalini arohanum” three times.
- Next, Manipura. Say “Om Sri Mani Padme Hum”. Imagine the chakra being yellow. Recite RUNG, visualise the mantra turning gold and say “Kundalini arohanum” three times.
- Now the Anahata chakra. Say the words “Om Anahata” and imagine the chakra as green. Recite the sound YUNG, imagine the chakra turning gold. Say “Kundalini arohanum” three times.
- The Vishuddhi chakra is next. Say the words, “Om Vishuddhi” visualise the chakra as blue, recite HUNG, imagine it turning gold, recite “Kundalini Arohanum” three times.
- Now the Ajneya, 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. Say “Om Sahasrara”. Imagine the chakra being violet. Say “Om Satyam Om.” Imagine the chakra turning gold. Recite “Kundalini Arohanum” three times.
- Meditate for 10 minutes in Corpse Pose (Shavasana).
This is the most powerful 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.
Detailed Analysis of Chakra Meditation Techniques
In Indian traditions, chakras 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 chakras in different Hindu, Buddhist, Tantric, and esoteric texts.
Most spiritual systems, including yoga, state that there are seven chakras. 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 are:
- Root Chakra (Muladhara)
- Sacral Chakra (Svadhisthana)
- Solar Plexus Chakra (Manipura)
- Heart Chakra (Anahata)
- Throat Chakra (Visshuddha)
- Third Eye Chakra (Ajna)
- Crown Chakra (Sahasrara)
How chakras work
The chakras are located along the axial channel (sushumna nadi) according to Samuel, Geoffrey [emeritus professor of religious study at Cardiff University].
Prana (life force) moves through rivers called Nadi to lakes called Chakras.
Fun tidbit: In the Vedas the chakras refer to a king (chakravartin) who turns the wheels of his empire [David Gordon White, Tantra in Practice].
Our energy runs through the chakras, bringing us to life.
And yes, there is scientific research on this.
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.” [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. In turn, this brings many benefits, which you can read about below.
Note that meditation is not the only way to open the chakras. You can also use mantras, mudras, gemstones, singing bowls, and other methods.
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, and opening the chakras leads to further benefits.
Each chakra has its own benefits
Each chakra is important for its own reasons.
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”.
Below you can see the benefits associated with each chakra.
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.
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
Sometimes our chakras are blocked. And this can lead to various problems.
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
What are the basics of chakra meditation techniques?
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 should you practice chakra meditation techniques?
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.
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 should you meditate 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.
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. 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 to read.
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