Guided Chakra Meditation for Beginners

Whether you are new to meditation, or an experienced practitioner, I am sure you will find our post “Chakra Meditation Techniques For Beginners” offers valuable insights. They are an easy and effective way to find peace and balance in life.

Balance is key to our existence and physical, emotional and spiritual well being.Chakra Meditation Techniques For Beginners Content:

  1. What Are The Chakras?
    1. Balance And Alignment Of Energy
  2. The 7 Chakras And Their Specific Energies.
    1. Muladhara – The Root or Base Chakra
    2. Svadhisthana – The Sacral Chakra
    3. Manipura – The Solar Plexus Chakra
    4. Anahata – The Heart Chakra
    5. Vishuddha – The Throat Chakra
    6. Ajna – The Third Eye Chakra
    7. Sahasrara – The Crown Chakra
  3. Preparation for the Chakra Meditation
    1. Setting Up Space and Mindset Techniques.
    2. The Meditation.

What Are The Chakras?

Chakras are our body’s energy centers and form part of the energy system or subtle body.

The origins come from the Indian, Tibetan, and esoteric Buddhist belief systems. All discuss the body having energy centers known as the 7 Chakras.

They are:

  1. Muladhara – The Root Chakra
  2. Svadhisthana – The Sacral Chakra
  3. Manipura – The Solar Plexus Chakra
  4. Anahata – The Heart Chakra
  5. Vishuddha – The Throat Chakra
  6. Ajna – The Third Eye Chakra
  7. Sahasrara – The Crown Chakra

Over time, and as varying spiritual and self developmental systems have evolved, the chakra system has been studied further. Some spiritual schools of thought now claim up to 50 various chakras.

With no disrespect meant towards the newer ideologies, I remain dedicated to the historical view of chakras. Should you wish to learn more detail about this you can read my article “What are chakras?”  

This post will give you greater insight into the workings of these energy centers and how they have an impact on your day to day life and spiritual development.

Chakra meditation techniques for beginners can and will work for everyone.  All it requires is self-belief and the commitment and willingness to try it.

Balance And Alignment Of Energy

Chakra guided meditation techniques focus on balancing and aligning your body’s energy centers. These centers, or chakras, control the physical and spiritual energy which keeps the body free of disease and in harmonious balance.

Disease is a direct product of unbalanced energy centers.

If one or more of your chakras are unbalanced or blocked then it impacts on the energy provided to your body.

If a specific type of energy is not being received by the body then it will initially produce fatigue.  Fatigue then generates a compromised immune system which can lead to stress and other physical ailments.

The 7 Chakras And Their Specific Energies.

Muladhara – The Root or Base Chakra

Muladhara is also known as the ‘root’ or the  ‘base’ chakra and is associated with the color red.

Muladhara is located at the base of our spine and is associated with the earthly and physical connection to our body, security, health and independence.

The Muladhara chakra is also focused on our bodies connection to the physical world around us.

The Root / Base chakra is the source of pure energy and that which ‘feeds’ our other chakra centers.  When people study how to awaken Kundalini this is the chakra of focus.

Svadhisthana – The Sacral Chakra

The Svadhisthana or Sacral Chakra is often referred to as the ‘naval chakra’ due to it being located in the lower abdomen.

Svadhisthana is associated with the color of vibrant orange and its energy is associated with the act of giving and receiving.

This chakra is also ‘earthly’ and is closely related with the physical aspects of love, sexuality, pleasure and passion.

Manipura – The Solar Plexus Chakra

Manipura or the Solar Plexus Chakra is located in the upper abdomen where the stomach is found. It is associated with the color yellow.

The Solar Plexus chakra energy has a strong connection to our self-confidence, intellect and personal power.

Manipura is responsible for our concentration and the control of our personal energies.  

A well balanced Manipura chakra is essential for emotional health and self-control.

Anahata – The Heart Chakra

Anahata or the Heart chakra is associated with the color green.

It is the central chakra located in the middle of the chest.

Anahata is the meeting point of the physical energy centers (3 lower chakras) and the higher spiritual centers (3 higher chakras).

Anahata the heart chakra is the center which focuses on understanding, joy and inner peace.

Our heart chakra is also related to the feeling of unconditional and everlasting love. This is love that goes beyond the physical and which brings the true sense of physical, mental and spiritual well-being. If you are enjoying this post, please take the time to share it. Let others enjoy the benefits of chakra meditation. Your share is appreciated! Thank you!CLICK TO TWEET

Vishuddha – The Throat Chakra

Vishuddha or the Throat Chakra is associated with the color “electric blue” and is located in the center of the throat.

Vishuddha relates to our power of communication, our levels of trust, the relationships we form with partners, family, friends and others and is the energy center of loyalty.

Through Vishuddha chakra we learn to understand how to convey knowledge, trust, honesty, and kindness through communication with others.

Vishuddha ensures you speak with open transparency and see the truth in others words.

Ajna – The Third Eye Chakra

Ajna, the Third Eye Chakra is also commonly referred to as the ‘brow chakra’ and is located centrally between the eyes.

Our Third Eye is associated with the color indigo (a deep rich purple blue).

As one of the higher level chakras Ajna is the energy center for intuition, imagination and the ability to make good and positive decisions for your life.

Ajna the Third Eye Chakra ensures our ‘thinking’, sensing and perception go beyond the purely physical realm.

This allows access to higher consciousness where one can focus on the realization of their own souls true path and destiny.

Sahasrara – The Crown Chakra

Sahasrara or the Crown Chakra is located on the top of the head and is associated with the color violet.

Our Crown, Sahasrara, relates to our ability to connect to spirituality, the Divine and Universal knowledge.

The Crown Chakra allows exploration of one’s own personal consciousness plus your connections with spirit and the Divine.

Sahasrara brings joint oneness with the universe, your spirit and will.

The Crown draws energy from the universe and is responsible for all energies that deal with the Higher Self.

Sahasrara is the energy center for connection with spirit guides, angels and the Divine.

Preparation for the Chakra Meditation

When you begin your meditation practice it is important to find a place where you will not be disturbed.

It is also important that this place is somewhere that makes you feel relaxed and at peace.  It is extremely beneficial to have one space that you are able to use at any time you wish to meditate.

You can make it a safe and spiritual sanctuary by treating it with love and adding objects that make you feel relaxed, balanced and which aide connection to the divine.

These objects can be anything – flowers, music, crystals, chimes, singing bowls, candles, incense, etc – anything that makes you feel a connection to your spiritual self.

This area will be your own personal sanctuary and therefore will begin to draw you into a state of inner tranquility.

Chakra meditation techniques for beginners helps you to find peace and harmony and is an excellent way to recharge vitality as you align, balance, and unblock your chakra energy centers.

This particular meditation takes between twenty to thirty minutes.

All you have to do is to read and absorb the general guidelines outlined below.  Please do not cause yourself anxiety or stress by trying to remember each step exactly.

Bringing anxiety into meditation defeats the purpose.

Simply try to remember the steps but if you swerve or vary them it is fine and your meditation will be better by allowing this and not bringing in stress.

The most important is to stay focused on the meditation and your goals…it is fine to use your imagination and visualization during this meditation.

Simply let the meditation take you to a place of inner peace and contemplation.

Setting Up Space and Mindset Techniques.

Chakra Meditation Techniques For Beginners.

  1. Establish your meditation space – this should be a place where you know you will be undisturbed for about 30 minutes.
  2. You may sit in a chair – ensure your legs are straight and back vertical.
  3. Alternatively, it may be easier for you to lay down on a mat or rug on the floor.
  4. While we love our pets, it is important to exclude them from your meditation space when you are practicing. The energy will arouse their interest and you may find a dog barking, a cat meowing or their desire the cradle close to you distracts your ability to enter a deeper meditative state.
  5. With the chakra meditation techniques for beginners, there is a lot of visualization or imagining. If you find it difficult to see what is asked then please do not allow this to cause tension or anxiety.
  6. Often the difficulties in visualizing a particular chakra or color mean you may have a blockage in this particular energy center.  Just be aware of this and know that as you meditate the energies will clear and blockages will release.
  7. You may wish to spend longer on these areas and trust that the universe is aware of your intent and therefore the meditation will work regardless of your ability in initial stages to see or imagine.
  8. Tension, Anxiety, and Stress is the major factor for people being unable to meditate.  Usually, this is because people worry about not following the instructions, or not remembering the steps.  Please do not worry about this.  The Universe will guide you.
  9. Just be at peace and follow what comes to you intuitively.
  10. If you are worried about forgetting elements of the meditation I have attached a video at the end of this post with a guided meditation. The video contains excellent chakra meditation techniques for beginners and can help you gain a greater understanding of the steps as it will guide you as you meditate.
  11. The meditation should last between twenty to thirty minutes.
  12. Spend at least three to four minutes on every chakra and longer on those chakras you intuitively feel may be blocked.
  13. Most importantly be at peace, relax and enjoy the experience.

The Meditation.

This meditation I think is perfect.  It is very simple and straightforward and can be used by beginners to the more advanced practitioners. It is easy to do and is awesome because it rebalances our energy levels and clears all imbalance and energy blocks.

All that is required from you is to believe, to focus and to use your visualization.  Know and trust in the universe to guide you and to energize your aura, your subtle bodies and your meditation with intent.

Set up your meditation space and do whatever you feel necessary to set the scene. Play beautiful music, light candles, burn incense, use aromatherapy oils. Anything which will bring a sense of serenity and set the vibrational ‘feel’ of spiritual contemplation.

Once you are seated, or laying prone, make yourself comfortable, close your eyes and start taking some deep slow breaths.

Breathe slowly and deeply. Inhale through the nose and exhale through the mouth.

Taking deep breaths will help you prepare and achieve a more relaxed state for meditation.  The physical process of increased oxygenation through deep breath technique acts as a relaxant for the body. This will ensure you are able to be truly present through the meditation.

If the pressures of the day have left you feeling anxious, stressed or irritable you will be able to clear this negativity and tension through the opening technique of positive affirmation.

Repeat the following affirmation to yourself 3 times:

This affirmation can also be repeated, as often as you wish, throughout the meditation should you begin to lose focus or feel any tension building.

Following opening with positive affirmations, our chakra meditation techniques for beginners require us to move our focus to the highest energy center of the 7 major chakras – Sahasrara the Crown.

Sahasrara is located on the very top of our head, and is our connection to the divine.

Bring your focus to the very top of the head, take some more long deep breaths.

Visualize a pure white and silvery light, an energy that flows down, from the heavens like a river entering your aura and physical through Sahasrara the crown chakra.

See the beautiful universal white light as it enters Sahasrara and fills your entire body with its energy. An energy you know is direct from the divine. As this white light flows into you, allow yourself to sense the energy and how this makes you and your physical body feel.

Just allow this to happen, as it happens. Just give your focus to the light, the energy and the sensations that this brings.

Feel the sense of total peace and serenity as it envelopes you.

Sense the power that comes with this universal light, sense the energy purifying you and bringing with it a true sense of peace and tranquility.

You can feel the white lights divine energy healing you. You understand the purity this light brings, knowing it is washing away all fear, all anger, all resentment, all guilt, all sadness, all helplessness.

It washes away all tensions, negative emotions and self critical thought. Leaving you in a truly positive emotional and energetic space. You are now in a state of joy, comfort and bliss.

When the time is right you will sense Sahasrara is full, you will sense the energies of Sahasrara throughout your body and aura.

Now is the time to move your focus onto Ajna.

See the white light as it flows down into Sahasrara and then further down into Ajna the Third Eye Chakra.

Feel the energy moving and flowing and coming to rest in the center of your forehead, directly between your eyebrows.

See the energy swirling, flowing around in a clockwise motion, an energy whirlpool in the center of your forehead.

You can feel this pure energy clearing and cleansing. You can see the pure white light flowing around and into Ajna your third eye chakra.

It is filling the chakra entirely and as it does clears all blocks, allowing your inner vision and intuition to develop and take seed.

When you sense that Ajna is clear and filled completely with universal light move your focus onto Vishuddha the throat chakra.

See Vishuddha open up and see the pure white light slowly flowing from Ajna down into Vishuddha.

You can see and sense the pure white light that still flows from the heavens, through Sahasrara your crown chakra, through Ajna the third eye chakra and settling into Vishuddha the throat chakra.

See the white light swirling clockwise within Vishuddha.

Feel your muscles in the throat relax as you go deeper into a state of meditative peace and tranquility.

Sense that as these muscles release and relax all blocks are clearing. Sense your true voice rising, knowing that you will be confident and able to express your wants, your needs and your truth.

Stay in this space for as long as you wish, enjoying the energetic sensation.

When Vishuddha is full and swirling with universal light, move your focus as this light travels further into Anahata the Heart Chakra.

Then from Anahata to Manipura the Solar Plexus Chakra,

Next see the light flow into Swadhisthana the Sacral Chakra.

And finally from Swadhisthana into Muladhara the Root Chakra.

Spend time at each chakra.

See the white universal light filling your open chakras, sense it clearing all blockages and imbalance,  See each chakra spinning clockwise with pure white light.  Move to the next chakra only when you feel intuitively the time is right.

Once you are satisfied that Muladhara the final Chakra is filled with the white universal light spend time just feeling and sensing.  Be at peace.

When you have spent some time in this state of peace focus on each chakra starting at Mulahara the Root Chakra.

See this chakra open and spinning clockwise.  see it shining a bright and vibrant red.

Move up to Swadhisthana.  See your Sacral Chakra open and spinning clockwise shining with vivid orange.

Move up each chakra seeing the chakra open and spinning with its associated color.

Manipura the Solar Plexus Chakra as vibrant yellow,

Anahata the Heart Chakra as vivid green,

Vishuddha the Throat Chakra as electric blue,

Ajna the Third Eye Chakra as deep indigo,

Sahasrara the Crown Chakra as iridescent violet.

Complete the meditation by taking several deep breaths – in through the nose and out through the mouth.  Slowly open your eyes, taking your time before you move, to note how you feel and what you may sense and see.

Below is another guided meditation that is also excellent for developing chakra meditation techniques for beginners.  It is not the meditation above but it will help develop the techniques if you have any anxiety about remembering the steps outlined.

I encourage using both and finding your preference.

I hope you enjoy using the chakra meditation techniques for beginners.  If you would like to leave comments or ask further questions please do so in the comments section below and I will respond ASAP.  Should you wish you can use this link to contact me directly.

There is a myth that you have to sit in full lotus pose or look like a human pretzel to meditate. The reality is that you can meditate in any position as long as you’re comfortable. With that said, there are some important guidelines when you’re finding a seat for meditation.

The first thing is simply to sit up straight—on the floor, on a cushion or in a chair—it doesn’t really matter where, but a straight spine will help you to stay alert for your meditations. You want to feel alive and energetic while you meditate—physically and mentally—and sitting in a physical position that is upright encourages that alert state of being.

Try it out so you can experience the difference. You’ll likely find it’s actually much easier to sit for longer periods of time when your spine is stacked properly, as opposed to slouching. When you’re hunched over, not only will that promote a tired feeling, it’s hard to maintain for longer stints of time and you can hurt yourself, causing pain in the back and neck as gravity pulls you down.

If sitting up straight is painful or uncomfortable in any way, lean against a wall or piece of furniture for support to encourage your vertebrae to be stacked. Remember, your number one rule for meditation is to be comfortable, so feel no shame for using props.

If your hips are tight or your knees feel achy when you sit on the floor, you have options. Sitting in a chair is a great place to start meditating, just find a chair that doesn’t invite you to slouch. Notice if your favorite love seat encourages you to sink, and make a choice that will better support your upright position. Over time, you may find that you become more flexible and may want to explore other positions.

Laying down is not the best option for meditation, but if you are in pain or there is some reason where you cannot sit comfortably, it’s absolutely fine to lie down. There are some meditations that actually call for lying down, such as the body scan. But typically, this is not the position you’ll use for your consistent practice.

Check out these eight variations for seated meditations. The list starts with the easiest variation and gradually gets more difficult. Remember that everyone has a different body—you may find that crossing your legs for more than five minutes at a time makes your right shin fall asleep or your big toe go numb. You may find that one variation allows for a straighter spine. Try them all to find out what will work best for you.

8 Ways to Sit for Meditation

In all of these variations, make sure your head is directly over your heart, and your heart is right over your hips, so your vertebrae are stacked. I recommend that you sit on the front edge of a rolled-up blanket, pillow, or cushion; this supports proper alignment—bringing the hips slightly above the knees and allowing the pelvis to tilt forward. Positioning in this way will emphasize the natural curvature in your lumbar spine, bringing stability to support a straight spine for extended periods. Plus, cushions also make your seat more comfortable, which is the #1 rule.

In a Chair

How to meditate in a chair

Chairs make it easier for most people to sit still for longer periods of time, especially those with knee issues who have trouble in some of the floor-bound postures. If you choose to sit in a chair, make sure both feet are firmly on the floor. If your feet don’t reach the floor, you can use a blanket or blocks under the feet, so they feel supported. You can either sit up straight toward the edge of your seat, or use the back of your chair for support if you need it. In either case, pay attention to the alignment of your spine, and note that it can be easier to sit up straight without using the back of your chair. A cushion or pillow under you may provide more comfort, and will bring your hips slightly over the knees so you’re well-stacked and supported.

Against a Wall

You can use the wall or a piece of sturdy furniture to help you sit up straight. Cross your legs or extend them out in front of you, whatever feels most comfortable. A cushion (zafu) or blanket under you works well here, too.

Kneeling with Support Between Knees

While you don’t need to use a prop between your knees when you’re kneeling, it takes the pressure off your knees and ankles, and is quite comfortable. You can use a pillow, a zafu cushion turned on its side, a rolled-up blanket, or a yoga block, and place it right between the knees and under your buttocks.

*For the following cross-legged variations, I’ll use references to “right foot” and “left foot,” to make instructions easy to understand. Feel free to swap right and left in any cases to meet your optimal comfort level.

Easy Pose

Easy pose is a simple cross-legged position, where your knees are wide, your shins are crossed, and each of your feet is below the opposite knee. You probably loved this pose when you were a kid. I don’t recommend easy pose for meditations over a few minutes, it isn’t an incredibly stable seat, and it can be easier to round the spine in this position. Plus, I’ve found that my feet tend to fall asleep faster in easy pose than any other meditation posture.

If you want to try it out for shorter meditations, it’s great for stretching the knees and ankles, and opening the hips. Make sure to use a prop under you to elevate the hips.

Burmese Position

This is a variation of sitting cross-legged. If you’re just starting out, use a meditation cushion or pillow. Sit on the front half of the cushion or pillow, bend your knees in front of you, then rotate your knees out to either side, sitting in a cross-legged position. Bring your left heel to the inside of your right thigh, and your right heel to lightly touch the top of your left foot, ankle, or calf, so it sits slightly in front of you. The sides of your knees may touch the ground and if they don’t, you can use pillows or blankets under your knees for extra support.

Quarter Lotus Pose

Use a zafu or pillow here as well, and set yourself up in the same way as described for Burmese position, sitting on the front edge of your cushion, allowing your hips to open and legs to cross in front of you. Keep your left foot on the floor to the inside or below your right thigh, and your right foot to rest on the calf of the left leg.

Half Lotus Pose

Same position as quarter lotus, except you place your right foot to rest on the top of the left thigh instead of calf.

Full Lotus Pose

Full lotus is the most stable and symmetrical of meditation postures, but only if you’re flexible and it feels comfortable for you. If you force yourself into full lotus, you can injure your knees. To come into full lotus, begin in the same way you set up for quarter or half lotus, but this time you’ll bring your left foot to rest on your right thigh and your right foot to rest on your left thigh.

If you meditate in half or full lotus, make sure you’re able to sit with a straight spine and with your knees close to the floor. If that isn’t the case, take a modified meditation seat until you’re open enough to maintain proper alignment in lotus. I also recommend alternating legs, from day to day or half-way through your meditations—so that the bottom foot spends some time on top—to create an even stretch and weight distribution.

Try them all before deciding which variation is best for you. Happy meditating!

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