Chakra Meditation
You don’t have to believe in energy centres to find something useful here.
For some people, chakra meditation is a deeply spiritual practice. For others, it’s simply a lovely, structured way to move their attention through the body, with colour and sound to keep the mind company. Both are welcome.
What is it?
01The word chakra comes from Sanskrit and means “wheel”. In yogic and tantric traditions from India, chakras are described as centres of energy running along the spine, from its base to the crown of the head.
The most common modern teaching describes seven:
- Root, at the base of the spine. Linked with safety and feeling grounded.
- Sacral, in the lower belly. Linked with creativity and pleasure.
- Solar plexus, above the navel. Linked with confidence and personal power.
- Heart, in the centre of the chest. Linked with love and compassion.
- Throat. Linked with expression and speaking your truth.
- Third eye, between the eyebrows. Linked with intuition and insight.
- Crown, at the top of the head. Linked with connection to something greater.
In chakra meditation, you move your attention through these centres one at a time, often with a colour, a sound or a simple intention for each.
Traditions vary, and the rainbow colours you’ll often see linked to each chakra are a more recent, Western addition. There’s no single right version.
What may it help with?
02People are often drawn to chakra meditation when they feel disconnected from themselves, stuck in a rut or out of balance, and want a practice that feels both calming and meaningful.
It’s commonly explored for feeling disconnected, feeling stuck and stress. Many people also enjoy it as a way to check in with different areas of their life: am I feeling grounded? Am I speaking up? Am I open-hearted right now?
Tags: Feeling disconnected · Feeling stuck · Stress
How does it work?
03Whatever you believe about energy, chakra meditation brings together several things that help many people settle.
It slows you down and moves your attention gently through the body, much like a body scan. It gives your mind something vivid to hold onto, a colour or an image, so there’s less room for worry. And the sounds and intentions add a sense of meaning and ritual, which can make a practice feel personal and worth returning to.
For those who hold the spiritual view, it’s also a way of noticing where energy feels blocked or flowing, and gently restoring balance.
What does the evidence say?
04The broader research on meditation is well established. A 2014 review of 47 trials, involving more than 3,500 people, found meditation programs, especially mindfulness, could ease anxiety, depression and pain. Meditation worked about as well as, but not better than, other active approaches such as exercise or therapy. [1]
How to practise
05Try this: a short journey through the chakras
- Sit comfortably with your spine upright, or lie down. Close your eyes and take a few slow breaths.
- Bring your attention to the base of your spine. Imagine a warm red glow there, and feel your connection to the ground beneath you. If you like, softly hum the sound “lam”.
- Move up to your lower belly. Imagine orange, and the sound “vam”.
- Above your navel, imagine yellow, and “ram”.
- In the centre of your chest, imagine green, and “yam”.
- At your throat, imagine blue, and “ham”.
- Between your eyebrows, imagine indigo, and “om”.
- At the crown of your head, imagine violet or white light, and simply rest in silence.
- Spend a few breaths at each centre. When you reach the crown, sit quietly for a minute, then slowly come back, feeling your body and the room around you.
If colours or sounds don’t appeal, you can simply rest your attention at each point and breathe.
Finding a guided version
Guided chakra meditations are easy to find online. Search for “guided chakra meditation” or “chakra balancing meditation”. Some use music or singing bowls, and lengths range from five minutes to an hour.
Considerations
06Take what helps. You don’t need to adopt a belief system to enjoy this practice. Use the parts that feel meaningful and leave the rest.
If a centre stirs something up, such as tightness in your chest or a lump in your throat, notice it kindly. You can move on, open your eyes or stop.
Ground yourself at the end. Practices that finish at the crown can leave some people feeling floaty. Feel your feet on the floor, have a glass of water and take a moment before getting on with your day.
You’ve read about it. Now what can you actually do?
You don’t need to have the perfect plan. Choose the next step that feels most useful for where you are right now.
Always speak with a qualified health professional before starting something new. If you are struggling right now, find immediate support.
Want to keep exploring?
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This is educational information. It is not a recommendation that this approach is right for you. Always speak with a qualified health professional.
