Guided Chakra Meditation for Health & Wellbeing:
Studies show that meditation is improves psychological imbalances, including stress, anxiety, addiction, depression, eating disorders and cognitive function and more. Research also suggests that meditation reduces blood pressure, pain response, stress hormone levels and improves cellular health.
We know meditation changes our brain. The cells in the brain are continually making new connections and disrupting old ones based on response to stimuli, what researchers call experience-based neuroplasticity. This affects the neural circuits of the brain, which in turn affects how we respond to situations.
Here’s a great visualisation charka meditation – don’t worry if you find it hard to visualise, that will improve with time.
Chakra Meditation:
Lie down comfortably and softly close your eyes, start noticing your breath, feel into your body, relaxing your belly and softening any tightness.
Feel the support beneath you, connecting with the ground below. And let it take your weight. Feel the sky above, and the horizons stretching all the way round you, the earth below, supporting you.
Begin to slow the breath, breathing deeper – breathing consciously in through the nose and out through the mouth. Letting out a few deep sighs releasing from your body what it no longer needs to hold on to, let it go, flow out and away. If your mind wanders gently bring your awareness back to the rise and fall of your breath, its coming and going, the sensation, sound & temperature.
Breathe down to the base of your spine – to your root – your Chakra of Belonging. Breathe into your Root. Let it soften and gently expand on your breath, taking in nourishment and life force energy.
Envision roots connecting down, down to ground below, deep into the earth – feel the damp cool earth, feel the refreshing table of water as you move deeper to the centre – as you move closer feel the heat of the earth’s core. And invite in the colour red – the colour of the earth. Bathe your Root with red: empowering, embodying, grounding you in the ‘here and now’. Let your Root take what it needs. And say the words: “I am here” “I am supported” “I am nourished” “I have all that I need” “I belong” “I am safe” and any other words that you feel expresses your connection to the earth & your root charka.
When you are ready, travel back through the earth and bring your awareness to your belly, just below your navel – to your Hara – your chakra of emotional intelligence, choice, creativity, movement and pleasure.
Breathe into your Hara, softening and expanding on your breath, taking in nourishment and life force energy. Invite in orange – the colour of the setting sun. Bathe your Hara, with orange, balancing, empowering, motivating. Let your Hara be nurtured and say the words: “I honour my needs”, “I allow myself to be nourished”
And when you are ready move your awareness up to the soft area below your breast bone, – to your Solar Plexus – your chakra of personal power.
Breathe in, soften and expand your solar plexus. Invite in the colour yellow – the colour of sunshine. Bathe your Solar Plexus with sunshine, replenishing, restoring, nurturing. Letting your Solar Plexus take what it needs. As you say the words, “I am enough”.
When you are ready bring your awareness up to the centre of your chest – to your Heart – your chakra of self-development and unconditional love.
Gently breathe into your Heart, letting it soften and expand. Invite in green – the colour of spring, or rose pink – whichever feels right. Bathe your heart centre with nourishment, renewal and healing. Let your Heart take what it needs and say “I am greatly loved”. “I allow myself to give and receive love freely”. “I am nourished by the power of love”.
Slowly, move up to your neck – to your Throat – your chakra of self-expression and personal willpower.
Breathing in – soften and expand your throat centre. Welcoming in blue – the colour of sky. Breathe sky into your throat centre, clearing, opening, freeing the need for control, releasing self-expression and creativity. Let your Throat take what it needs and say “I hear and speak my truth”, “I express myself freely”. “I allow myself to go with the flow of life”.
When you are ready, take your attention to your forehead – between your eye brows – to your Third Eye – your chakra of wisdom and intuition, gently allowing it to soften & expand as you breathe.
Inviting in indigo – the velvety colour of night sky. Bathe your Third Eye with indigo, soothing, balancing, bringing clarity, insight and understanding. Let your Third Eye take what it needs. And say: “Everything is as it should be”.
In your own time, move your focus to the top of your head- to your Crown, your chakra of ‘oneness’ allowing your Crown to breathe.
And gently invite in a light violet, softly bathing your Crown, harmonizing, restoring, harmonising. Let your Crown take what it needs and say “I am one with the Universe”. “I am one with the Whole”.
When you are ready come back to yourself as a whole, back to the ebb and flow of your breath, back to your centre. Breathe into your core. And say the words “I am whole”. “I am perfect just as I am”.
And in your own time become aware of the air on the surface of your body. The sounds around you, near and in the distance – gently wriggle your toes and move your hands, slowly opening your eyes.