• T
  • H
  • M
  • Chakra Meditation
    Center Your Body and Mind

    Generally when I do chakra meditation I prefer to do it while standing.

    I'll often first focus on feeling the bones of my body, working from the ground up, and then I focus on the chakras.

    Depending on the day and my mood I may focus on the chakras in addition to the organs and the meridians, or I'll just focus on the chakras.

    Locating the Chakras

    While the chakras do have specific qualities associated with them, here I'll focus on helping you to focus on their location. While you might choose to focus on feeling a glowing wheel or ball of energy, I find that I sometimes get a better feeling when I focus on pin point locations within my body.

    And as I do my chakra meditation, even though I'm focusing on specific chakras I also stay aware of the rest of my body so that I can maintain a comfortable upright posture. It's as if by meditating on the chakras I affect my posture and make it more comfortable to stand straighter and taller. It is as if I am tuning my body with just the right amount of tension in all of the parts.

    Use Your Bones as References

    Often times when I meditate on the chakras I start of with the "general location" of the chakra and then try to move my awareness aroudn that spot until I fine tune the location of the chakra.

    For this it's helpful to have a general awareness of where the bones and joints of your body are so that you can use them as references.

    How Long to Meditate for?

    How long should you focus on each chakra? If you've had a reiki session and you've been told that a particular chakra or set of chakras are weak then you might want to focus on those chakra's a bit longer. I'd suggest go by what feels right. If you are new to meditating and get tired or bored easily, then spend a few breaths on each chakra and then rest. And then as you get more used to meditating, work at extending the time.

    You might find that it feels good to focus on one chakra, or you may find that you just want to do a quick scan and get on with your day. Do what feels good, do what feels right.

    And if you want to push yourself to meditate longer, then work at refining your awareness or on focusing on the chakras in different ways. Basically what I'm saying is occupy your mind in different ways to help you meditate on your chakras (and other energy structures) in different ways.

    Breathing

    While actually doing a chakra meditation you can imagine breathing into the spot you are focusing on. Or hold you awareness on your chosen chakra while keeping your breath slow and smooth.

    Chakra Meditation from the Bottom Up

    Generally when I do a chakra mediation I start from the ground up but you might experiment with different sequencings of your chakra meditations.

    Root Chakra

    For the root chakra meditation you can start at the tip of your tailbone. From there you can move your awareness forwards just a touch to a point just in front of your anus.

    While you are focused on this point you might first want to focus on your feet, shins, knees and thighs. Make adjustments so that your weight is even through forefeet and heels and from side to side. You might also want to adjut the rotation of our shins. First make sure both shins are even, then try sliglty inward or outward rotating so that feet, shins and knees are comfortable.

    Sacral Chakra

    For the sacrul chakra meditation start of by focusing on the sacrum and then move your awareness to the top of the sacrum.

    With your imagination, draw a line from the top of the sacrum to the belly. (For me this line ends midway up between pubic bone and belly button.) Next draw a line from hip joint to hip joint. (The greater trochanter is the part of the thigh you can feel at the top of your thigh. the hip joint is actually a little bit higher than this.)

    Focus on the point where these two lines meet.

    As you focus on this point you might want to tilt your pelvis slightly forwards or backwards. Find a position where you lower back feels open…. full.

    Solar Plexus Chakra

    I'd suggest that the solar plexus chakra is at the level of the bottom of the back of your ribcage. At the front of the body this point is above the belly button but below the bottom of the sternum.

    Focus on the midline of your body (from front to back) and move your awarness up or down between the height of the belly button and the sternum.

    You may find it helpful to focus on the bottom of the kidneys and then move your awareness forwards (slightly) from there.

    While doing your sacral plexus chakra meditation, you can also focus on feeling the bottom part of the back of your ribcage (the lowest 2 or 3 ribs.)

    Heart Chakra

    For the heart chakra meditation focus on the base of the heart, the roof of the diaphragm.

    Failing that, focus on a point behind the bottom of the sternum.

    Move your awareness so that you are focused about midway between the front and back of your body.

    While focused on the heart chakra you may find it helpful to adjust the front and back of your upper ribcage. Try bending your upper ribcage a tiny amount forward and open the back of your ribcage as well as the front. If this causes your head to go forwards alot, then pull your head back while trying to keep the upper back part of your ribcage feeling "open".

    Throat Chakra

    For the throat chakra meditation focus on a point just below the bottom of the adam's apple but above the top of the sternum where the collar bones connect.

    while focused on the throat chakra you can adjust your head so that your neck feels long but also adjust the hang of your arms by widening the bottom tips of your shoulder blades. See if you can make your upper back and the front of your shoulders both feel open. Widen your shoulder blades first to widen the back and then roll the fronts of your upper arms bones outwards to open the fronts of the shoulders.

    Third Eye Chakra

    For the third eye chakra you can focus on the point at the middle of your brow (on the ridge of bone). From that point move your awareness inwards to about the depth of an eyeball.

    Try to relax your brow and your eyes when focus on this point. For that matter relax your face as well.

    Barefoot Yoga

    Crown Chakra

    When I first learned about the crown chakra I thought it was at the crown of the head and this may be true for you. You can focus on the exact top of your head. Of you can try moving your awareness down from there to a point miday between the top of the head and the back.

    You can imagine the crown chakra being at the root of a high pony tail.

    While focused on this chakra you can focus on making your spine feel long, from tail bone to crown chakra.

    A final closing for your chakra meditation is to scan up and down the chakras. Inhale up and then exhale and relax. As you inhale mentally touch each chakra one by one. And then relax your awareness (and your body) as you exhale.

    Return to Home Page from here

    Return to Sensational Yoga Poses Home Page

    Return to Meridians and Chakras from Chakra Meditation

    Conscious Muscle Control

    Improve Strength and Flexibility

    What's New?

    Transverse Abdominal Exercises

    The transverse abdominis muscle can be broken down into three parts. Transverse abdominal exercises can thus affect the SI Joint, lumbar spine and the lower portion of the ribcage.

    Continue reading "Transverse Abdominal Exercises"

    Knee Strengthening Exercises

    To improve the resiliency of your knees it can help to exercise them in a variety of positions. The following yoga poses can be used as knee strengthening exercises. The trick is to activate your knees while doing them.

    Continue reading "Knee Strengthening Exercises"

    Quads and Superficial Hip Flexors

    Learn to consciously control your quads and hip flexors with Conscious Muscle Control: Quads and Superficial Hip Flexors. This downloadable video course teaches you how to feel and activate your quadriceps (the vastus muscles) as well as the rectus femoris, tensor fascae latae and sartorius muscles.

    Continue reading "Quads and Superficial Hip Flexors"

    Calf Stretches

    For any calf stretch you have to bend your ankle forwards to stretch the soleus and/or gastrocnemius. How you bend the ankle forwards can make the stretch more or less effective.

    Continue reading "Calf Stretches"

    Yoga for Flexibility

    Yoga for flexibility with stretches for the hips, quads, hamstrings, glutes, psoas, shoulders and arms. These yoga stretches are designed to improve flexiblity.

    Continue reading "Yoga for Flexibility"

    Learning to Activate Hamstrings and Glutes

    Glute and Hamstring activation can be used to compliment the quad and hip flexors for a balanced practice. Conscious Muscle Control: Hamstrings and Glutes is a video course designed to teach you how to activate your glutes and hamstrings at will. You'll also develop the ability to feel them activate and relax.

    Continue reading "Learning to Activate Hamstrings and Glutes"

    Learning to Activate Hamstrings and Glutes

    Glute and Hamstring activation can be used to compliment the quad and hip flexors for a balanced practice. Conscious Muscle Control: Hamstrings and Glutes is a video course designed to teach you how to activate your glutes and hamstrings at will. You'll also develop the ability to feel them activate and relax.

    Continue reading "Learning to Activate Hamstrings and Glutes"

    Learning to Activate your Quads and Superficial Hip Flexors

    Learn how to activate your quads and hip flexors so that you can use them at will. Conscious Muscle Control: Quads and Superficial Hip Flexors not only teaches you how to activate and relax your quads and hip flexors at will, it also teaches you how to feel when they are active and when they are relaxed. This clearly defined awareness can help you get more in touch with your body.

    Continue reading "Learning to Activate your Quads and Superficial Hip Flexors"

    Arm Supported Yoga Poses

    Arm supported yoga poses can be used to strengthen the arms and shoulders. Includes plank, chaturanga dandasana, downward dog, dolphin pose, side plank, wheel, reverse plank, table top pose.

    Continue reading "Arm Supported Yoga Poses"

    Stability in Yoga Poses

    Make your yoga poses less wobbly with less effort. Grounding and centering are two techniques for creating stability in yoga poses.

    Continue reading "Stability in Yoga Poses"

    Exercises in Muscle Control

    Exercises in muscle control 1 teachers you how to activate and relax your knees, hips, front and back of the leg and also inner and outer thighs. These activations can be used in standing poses as leg strenghtening exercises and to improve flexiblity.

    Continue reading "Exercises in Muscle Control"

    Transverse Abdominus Anatomy for Yoga Teachers

    The transverse abdominus muscle can affect the SI joint, lumbar and lower thoracic spine stability, used in various diaphragmatic breathing techniques and act as a tension adjuster for the rectus abdominus.

    Continue reading "Transverse Abdominus Anatomy for Yoga Teachers"

    Effectively Activating Transverse Abdominus

    Effectively Activating Transverse Abdominus can mean better stability for the SI Joint as well as for the lumbar and lower thoracic spine.

    Continue reading "Effectively Activating Transverse Abdominus"

    Joint Pain Yoga

    Rather than fighting through joint pain here is an overview of the approach that I've used to help alleviate hip pain, knee pain or shoulder joint pain while doing yoga poses.

    Continue reading "Joint Pain Yoga"

    Feeling Your Center of Gravity

    Make balancing easier. Use pressure sensitivity to feel your center of gravity.

    Continue reading "Feeling Your Center of Gravity"

    Camel Yoga Pose

    Camel Yoga Pose or ustrasana is a kneeling pose that can be used to stretch the hip flexors. One key action that may help in getting your pelvis forwards more is pushing your hands forwards, either against your feet or against the floor.

    Continue reading "Camel Yoga Pose"

    How to do Squats

    A yoga approach to how to do squats including how to stay balanced, and avoiding knee or hip pain even while going all the way down.

    Continue reading "How to do Squats"

    Transverse Abdominis and Sacroiliac Joint Stability

    The transverse abdominis can have an affect on sacroiliac joint stability as well as stability of the lumbar spine and the T12/L1 junction.

    Continue reading "Transverse Abdominis and Sacroiliac Joint Stability"

    Fluid Tensegrity Joint Anatomy

    Fluid tensegrity joint anatomy looks at the tendency of the body to maintain space within the joints. The question is, how is this space maintained?

    Continue reading "Fluid Tensegrity Joint Anatomy"

    Why Improve Body Awareness

    Why improve body awareness? So that you can use your body more effectively and fix problems yourself when they arise.

    Continue reading "Why Improve Body Awareness"

    Dealing with Pain and Poor Posture

    Basic Awareness

    Poses

    Actions and Exercises

    Basic Principles for Yoga Poses