In part three of this meditation series, we will talk about a pretty specific type – Chakra Meditation. Whether you are a believer in these kind of things or not, it is most likely that you will have heard something about Chakras already. They are supposed to symbolize the energy spots in our body and the connection from our body to the different layers of consciousness. Thereby every one of the 7 main chakras has a different main focus and a corresponding meaning/ function.
This section is, as you will have noticed, new. You don’t necessarily have to read it and gain background information on the different chakras, but it may help you to focus more thoroughly on the execution.
What are Chakras?
The 7 main chakras are the 7 energy centers of your body. Your life energy is channeled through these chakras, which is why it is important for your chakras to be balanced, cleaned and opened. In harmonizing your chakras you can find calm and you should feel a lot more relaxed and grounded afterwards.
Each of the chakras has a name and an assigned colour. It is important to know these colours, as you later will need them to visualize, expand, clean or stimulate your chakras.
- 1: Root Chakra (Muladhara). Colour: Red. The Root Chakra is the base for your meditation. It can be found at the very bottom of your spine and corresponds with feelings of safety and security, grounding and basic needs.
- 2: Sacral Chakra (Swadhistana). Colour: Orange. The Sacral Chakra can be located just below your navel. It is mainly concerned with emotions, relationships, sexuality and fantasies.
- 3: Solar Plexus Chakra (Manipura). Colour: Yellow. You can find the Solar Plexus Chakra, as the name suggests already, in the area of the solar plexus. It is closely connected do your intellect, identity, will-power and digestive system.
- 4: Heart Chakra (Anahata). Colour: Green. Your Heart Chakra is at the center of your chest. As the chakras can be found along the spine, it is not placed over the heart area, but only near it. The Heart Chakra is mainly concerned with feelings of love (for oneself, but also for others), empathy and compassion.
- 5: Throat Chakra (Vishuddha). Colour: Light blue (turquoise blue). The Throat Chakra is located at the level of the throat, but also connected to the chest and shoulders, as well as to the jaw and tongue. It is associated with finding ones identity, expressing oneself and communicating effectively.
- 6: The Third Eye Chakra (Ajna). Colour: Dark blue or bluish purple. The location of the Third Eye Chakra is in your head, approximately at the height of your eyebrows (where your eyebrows would meet is they would grow together). It corresponds with intuition, insight and inspiration.
- 7: Crown Chakra (Sahasrara). Colour: White or deep purple. The last chakra, the Crown Chakra, is located at the top of the head, opening upwards. It is supposed to get you deeper in touch with your consciousness. Additionally, it supports clarity and wisdom.
As you can see, the information provided here is very basic. I have read a lot with regard to chakras in the last months, the most important source for the information you can read above was: www.chakras.info
Probably more information on each of the chakras will follow soon. The more we know, the better we can understand our body, mind and consciousness and thereby also better understand how relaxation is possible, and problems can be solved.
Note that you can choose to focus on one chakra only during the meditation or do a session where all chakras are opened and stimulated. In this section I will give you 1 easily executable exercise for each chakra. If you want you can light a scented candle or stick corresponding with the chakras. The exercises range from 5-10 minutes. You should not stress yourself.
Root Chakra :
Sit or lie down comfortably. Concentrate on your breath. Slow and deepen your breath consciously. Visualize a deep red colour. Visualize this colour at the bottom of your spine. The colour is slowly rotating. While breathing in, imagine that you breath in more energy into this small, rotating colour. With your breathing the colour expends. The energy of your root chakra is slowly spreading through the area of you genitals, anus and lower intestines. Flex the muscles in this area slowly. While you continue the breathing into your root chakra, feel the safety and security that the red colour represents. Feel how your body is connected to the earth that surrounds you. Feel the energy rotating at the bottom of your spine. When you have reached a feeling of security and being grounded, continue to slowly breath into your root chakra for another 5 minutes. Open your eyes slowly and give yourself the time to find back into reality. Advisable when you feel restless.
Stand up and bend your knees slightly. Put one hand on your lower stomach and the other one on your lower back. Visualize the colour orange, just below your navel. Consciously deepen your breaths and direct the energy of them into your lower stomach. Start to tilt your pelvic area to the front and to the back. When you feel comfortable with this movement you can start rotating your hips. Concentrate on the colour that is moving inside you and feel it expanding with your breaths. Feel the energy in your genitals and be aware of the emotions you experience in this moment. After 10 minutes go back into the starting position and open your eyes. Advisable when you feel insecure or unsure about your emotions.
Solar Plexus Chakra:
Stand up straight, but bend your knees. Breath in deeply through your nose. Bend slightly forward and rest your hands on your thighs. Start breathing into your stomach through the mouth. Hold your breath and draw in your stomach (without breathing!) as far as you can. Then, still without breathing, move your abdominal wall in and out for approx. 10 times. Straighten up and breath in deeply. Repeat another 2 times. You don’t have to close your eyes for this meditation, but make sure that you stay in this position for another 2 or 3 minutes after you are done with the repetitions, to give the energy the time it needs to expand in your body. Advisable when you feel uncomfortable or restless.
For this exercise you can sit down again. This exercise will help you to activate your Heart Chakra by asking yourself important questions. First of all, concentrate on your breath. Consciously slow and deepen your breath. Visualize the colour green. Visualize the colour green at the location of the Heart Chakra (along your spine, at the height of the heart). Feel the energy that surrounds this area. Breath into this area and feel the energy expanding. Let all the pictures and emotions that come to your mind pass without judging them, even if they seem unpleasant. Concentrate on the feelings that you have for yourself. How do you feel about yourself? What makes you happy? Love yourself and embrace yourself in your mind. Accept yourself. Expand the field of energy even more. How do you feel about other people, nature or the universe? Feel the love and peace that expands from the colour green. Let it surround you. Be aware of yourself in this moment, about your feelings, about the peace and love you’re experiencing. Remember that you can come back to this place of love and peace whenever you wish. Stop this exercise whenever you feel ready to return. Advisable when you feel a lack of self-confidence or connection to others.
Stand up straight and bend your knees slightly. Visualize the colour light blue/ turquoise blue in the area of your throat. Feel how the colour connects your jaw, your throat and your shoulders/chest with each other. Breath in and out through your nose for approx. 5 minutes. Feel the colour slowly rotating and expanding in your throat. Concentrate on your breath and the sound of it. Breath in very deep, while you bend forward slightly, rest your arms on your thighs and press your chin to your chest. Hold your breath in this position as long as it is comfortable for you. Repeat this as often as you wish (a minimum of 5 times is advisable). Stand up straight again and feel the expansion of the energy in your throat. Breath in deeply into this area. Come back when you feel ready. Advisable when you need to communicate clearly and openly with someone.
Third Eye Chakra:
Sit down comfortably. Visualize the colour dark blue/ bluish purple around the area between your eyebrows. Breath in deeply and try to relax your body as fully as possible. Focus your consciousness to the area between your eyebrows. Feel the colour and energy expand, behind your eye, to the back of your head. Be aware of the clear energy that is resting in the area of your head. Experience clarity that forms in your head. With each breath try to resolve doubts, fears and negativity into this clarity. While breathing more energy into this area, feel it expanding and reaching also outside of your head, into your whole body. The clarity and light that is now flowing through your body, help you to relax fully. You can take this feeling of clarity with your once you end the meditation. It should take between 5-10 minutes. Give yourself the time to concentrate deeply, do not rush. Advisable when being in doubt about something and when you want to strengthen your intuition.
Sit down comfortably. Visualize a clear, white light. Imagine that you are in a room and look out through the window, witnessing and calm, sunny, warm morning. Your body is the room and the Crown Chakra is the window. The light that comes in through the window is streaming through your body. It touches all of your senses, calms, relaxes and gives you a feeling of clarity and security. While breathing steadily the light fills your whole body. You feel safe and secure. Enjoy the warmth and the light that comes through the Crown Chakra into your body in the form of energy. Rest with this feeling for approx. 5 minutes. Then, rub your hands together until they are warm and put them on your face to help it relax. Lie down comfortably and feel a deep relaxation in your whole body, starting at the forehead, expanding to your toes. Open your eyes when you are ready.
There are many different forms of Chakra Meditation exercises, the ones presented here are just an example. They have been mostly found on www.chakren.net, and been adapted in combination with various other exercises. Again, remember – they do work for me, but this is not a guarantee that they will work for you too.
If you are looking for a meditation that covers all 7 chakras, you can either use the exercise for the root chakra and adapt it for every other (starting at the root chakra, moving upwards your spine slowly, dedicating a lot of time, breaths and visualization of the colours to each chakra. It is important that you do not rush yourself and feel the energy expand while it moves up your spine) or use one of the Guided Meditations on Chakra Meditation provided on youtube.
- Your energy levels will feel more balanced – this form of meditation doesn’t only concetrate on calming you down, but has a specific focus on your energy level and flow.
- There is a lot of variation in time – whether you want to meditate for 5 minutes or 1 hour is up to you. Even if you don’t have a lot of time, you can focus on one or two problems only.
- You can find expanded knowledge on it on the internet – the sources are endless. You can really dig into this knowledge and get all the information you require for free.
- You will need to concern yourself at least a little bit with background information to make it work properly – no one asks you to make a field study out of it. But it is pretty senseless to breath in deeply for 10 minutes, if you don’t have concrete thoughts on the benefits you want to achieve with it.
- A full cleanse/ stimulation of all your chakras takes a lot of time and concentration – while it is an advantage that you can choose the length of your meditation by choosing special areas to focus on, for a full sitmulation you will need a certain amout of concentration – it is not something you can do quickly in 5 minutes.
- You should, at least partially, believe in the concept of energy fields and centers – it is not necessary that you are a totally religous person who believes in dualsouls and paradise after death, however, a certain amount of “belief” is necessary to achieve results.
I am not a fully blown Buddhist, and I do not believe in all of the spiritual stuff that you can read. Yet, I do believe that there is a lot going on between us, our body, our mind and our consciousness. It is maybe arguable whether it is a placebo effect or not – but for me the chakras and their functions work mostly, I like the feeling of being in “control” of which part of my body I want to concentrate on, which area I want to relax and it is a good concentration exercise.
I recommend Chakra Meditation especially if you have specific problems you want to focus on or special areas in your life that you want to support.
As I have already mentioned above, there are many sources that will provide you with detailed information on the chakras. My favorite ones are:
Chakra Meditation probably isn’t for everyone. But you most definitely don’t have to be very religious or spiritual to try it out. If anything, it is a great source of relaxation, and definitely won’t worsen your problems. There is no real reason to not have a shot at it, is there?