Chakra meditation: a 10-minute guided practice for beginners

What a chakra meditation is

A chakra meditation moves your attention slowly up the seven chakras, from the base of your spine to the top of your head. At each one you breathe, picture its colour, and maybe chant its seed sound.

It takes about ten minutes, it's super gentle, and it's honestly one of the nicest ways to check in with how you're feeling.

Get comfy

1. Sit on a cushion with your legs crossed, or on a chair with your feet flat on the floor.
2. Spine tall, shoulders soft, chin slightly tucked, like a string is lifting the top of your head towards the clouds.
3. Rest your hands on your knees, palms up, thumb and index finger touching (that's gyan mudra).
4. Close your eyes and take three slow breaths through your nose.

The meditation, root to crown

Spend about a minute at each chakra. For each one: bring your attention to the spot, picture a soft glow of its colour, take a few slow breaths into it, and chant its seed sound three times, or hear it in your head.

1. Root. Base of your spine. Warm red. LAM. Feel your weight sink down.
2. Sacral. Lower belly. Glowy orange. VAM. Feel things soften and flow.
3. Solar plexus. Upper belly. Sunny yellow. RAM. Feel a little warmth build.
4. Heart. Centre of your chest. Soft green. YAM. Feel your chest open.
5. Throat. Your throat. Sky blue. HAM. Feel the buzz of the sound.
6. Third eye. Between your eyebrows. Deep indigo. OM. Feel things go quiet and clear.
7. Crown. Top of your head. Violet or white light. Silence. Just be there.

Then picture all seven glowing at once, a little rainbow running up your spine, and rest for a minute.

If you only have three minutes

Do the short version: one breath and one colour per chakra, no chanting. Root to crown in about a minute, then sit in the light for two. It counts.

Tips that actually help

• Your mind will wander. That's not failing, that's meditating. Notice it and come back to the colour.
• Don't force the colours. If you can't "see" them, just think the word: red, orange, yellow.
• Feel free to linger. If one chakra feels sticky, stay there an extra minute. That's information.
• Make it a habit. Same time, same spot, a few days a week. Your Glow Meter will love it ✨

FAQ

How do you do a chakra meditation?

Sit comfortably, then move your attention from the root chakra to the crown, spending about a minute at each one with slow breathing, its colour and its seed mantra.

How long should a chakra meditation be?

Ten minutes is a lovely length. Three minutes is a great start, and some people go for twenty or more.

What are the chakra mantras?

LAM (root), VAM (sacral), RAM (solar plexus), YAM (heart), HAM (throat), OM (third eye) and silence or OM (crown).

Can I do a chakra meditation lying down?

Yes. Sitting helps you stay awake, but lying down is fine, especially at night.