A Beginners Guide to Chakra Meditation

A Beginners Guide to Chakra Meditation

Have you ever experienced this moment?

You’re talking to a friend who suddenly starts talking about a topic you have absolutely no idea about. The room noise is also so loud that you can’t hear a thing they’re saying.

You find yourself watching their lips moving, hoping to make out some words, but you’re getting zero. Nothing is processing. You have absolutely no idea what’s going on but don’t have the heart to say:


All you’re left to do is smile and nod like a little bobble head dog….


Well… until recently, that was me with Chakra Meditation.

I’ve been practicing meditation for years, yet I’ve always avoided Chakras.

I just didn’t get it and the abstract-ness of the title scared me away. For ages I just didn’t want a bar of it BUT last week I finally ripped the band-aid off!

I started investigating what this “chakra” business was all about and now I GET IT! I’d made it so much more complicated than it actually is.

The things we make up in our heads ey…

For all those out there who have been feeling in a similar boat – I got you brother!

Today, prepare to have your mind unscrambled as I demystify the world of chakra meditation, in a way that makes sense for beginners. Let’s call it Chakras for Beginners…

Chakra Meditation – What the heck is it?

Alrighty so let’s dumb things right down to basics shall we?

When we talk about a “chakra” just visualise a coloured disc or wheel of energy positioned along your spine in various places. It’s kind of like a swirling, glowing or pulsating energy.

This invisible energy, often referred to as “Prana”, is considered the vital life force and is believed to keep us vibrant, healthy and alive.

Chakra meditation has been practiced for thousands of years with the key purpose being to target blocked chakras in the body.

Unblocking chakras in the body is said to:

  • Cleanse, clear and balance our your chakras to promote balance in the body
  • Bring the body into a more relaxed and fluid state
  • Improve overall physical and mental well-being.

As a beginner, it’s usually good to start first with guided chakra meditation that focuses on bringing your whole system into balance rather than focusing on one particular area.

With time and experience you’ll naturally get better at detecting individual imbalances and focusing your attention on specific chakras, but for now let’s keep things as basic as possible.

What is a Chakra?

There are 7 main chakras located from the base of the spine (root) to the crown of your head.

Each of the chakras are located where there are major nerves and organ bundles along the spine. They also tend to be in areas where we hold onto emotional, spiritual and psychological states of being.

This is why it is important to promote balance in our chakras and keep them aligned and fluid. If there is a blockage someone in the body, one or more of the chakras is likely to be affected.

As you may have seen from all the pretty rainbow pictures, each chakra has been assigned a colour to represent the type of energy that it is.

I must admit, it does look very pretty!!

There are some other chakras positioned around the body, but we’re not going to worry about those ones for now.

The seven core chakras are:

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


Chakras Meditation – What do the seven Chakras do?

While there are hundreds of different chakras in the body (small and larger energy centres), in the early stages of meditation it’s best to just focus on the seven core chakras.

Let’s run though the different chakras from the base of your spine to the top of your head. The reason for this is that in most chakra meditations, you’ll start at the bottom and work up.


Root Chakra - Chakra Meditation for Beginners

1) The Root Chakra (Muladhara)

Colour: Red

Location: Base of your spine

Role: Linked to stability, security and our basic survival needs (food, shelter, connection).

When in balance: You feel safe, grounded, secure, fearless and energetic.

When out of balance: You may feel anxious, uncertain, stressed or stuck. It is also believed that issues with your root chakra can cause some physical disturbances (eg. digestion problems).

Balancing it out through Chakra Meditation:
Imagine a red growing ball at the base of your spine. As you focus on that areas take a moment to ask yourself “Do I feel grounded? Do I feel anxious or stressed?

Other things that can help to balance it out:

  • Eat grounding foods (eg. Sweet potatoes, potatoes, turmeric, root vegetables)
  • Sit or eat outside amongst some nature
  • Get back to earthy basics – walking bare foot on the ground etc.
  • Yoga poses that can help:
    • Seated meditation


Sacral Chakra - Chakra Meditation for Beginners 

2) The Sacral Chakra (Svadhisthana)

Colour: Orange

Location: Lower abdomen between your belly button and pubic bone

Role: Linked to pleasure (sexuality), emotions and imagination

When in balance: You tend to feel more creative, frisky, sensual and sexual and in tune with our emotions. Our relationships also flourish when in balance too and you may feel more open to new experiences.

When out of balance: You may find yourselves suppressing emotions, experiencing turmoil in our relationships, we struggle to communicate how we feel and our creativity feels blocked.

Balancing it out through Chakra Meditation:
Picture an orange wheel of fluid energy in your lower abdomen. Visualise this energy centre pulsing, spinning or expanding inside your body. How do you feel? How is your relationship with yourself? How are your relationships with others?

Other things that can help to balance it out:

  • Fluid & expressive dancing
  • Circular pelvic movements
  • Eat a mixture of grounding foods and also foods that give you pleasure whilst nourishing your body
  • Yoga Poses
    • Goddess Pose
    • Foods of a similar colour range


Solar Plexus Chakra - Chakra Meditation for Beginners 

3) Solar Plexus Chakra (Manipura)

Colour: Yellow

Location: Centre of our belly

Role: Linked with digestion and will power. Think of it like the “fire” and passion within us.

When in balance: You may feel wise, self-confident, energetic and emotionally in tune with your body. You may also notice that your digestion is really good too.

When out of balance: You may feel tired, weak, have low energy or motivation. You may also experience poor digestion such as constipation, or find yourself craving bad foods due to reduce will power. Having a bad diet or feeling hurt by others can cause this chakra to go out of balance.

Balancing it out through Chakra Meditation:
Imagine a yellow wheel of energy pulsating in your belly. Take a moment to reflect and ask yourself: Do you feel in tune with your emotions? How’s your confidence levels? How’s your digestion currently?

Other things that can help to balance it out:

  • Eat foods that will ease digestion and are warm to “stimulate the fire” (eg. Sweet potato / lemon)
  • Avoid eating super cold foods and water
  • Start the day with a warm lemon water or tea to stimulate digestion


 Heart Chakra - Chakra Meditation for Beginners 

4) Heart Chakra (Anahata)

Colour: Green

Location: Centre of Chest (not on the heart itself)

Role: Compassion, love and beauty

When in balance: You may feel a sense of compassion, empathy and love towards others and yourself. You’re able to give and receive love willingly. You may also feel deeply connected in your relationships and open to change.

When out of balance: You may find it difficult to relate to others or find yourself withdrawing. You may also feel a sense of envy or jealousy towards someone for little reason or feel highly co-dependent with someone else.

Some also suggest that imbalances with this chakra can also be linked with respiratory problems and high blood pressure.

Balancing it out through Chakra Meditation:

Focus on the centre of your chest. Can you visualise a green energy wheel there? Take a moment to ask yourself:? Am I expressing and showing love towards others? Am I experiencing a sense of co-dependency or feel envious or jealous of someone else that needs to be addressed?

Things that can also help to balance it out:

  • Yoga Poses
    • Back bend
    • Wheel pose
    • Lift up with the heart, without arching back
  • Foods – Dark chocolate (raw cacao), grapes.


Throat Chakra - Chakra Meditation for Beginners

5) Throat Chakra (Visshuddha)

Colour: Blue

Location: Throat

Role: Expression, communication and using our voice.

When in balance: You are able to effectively communicate with others, speak your truth and express your opinions.

When out of balance: You may find yourself either speaking too much or unable to express what you want to say in a concise manner. You may feel slightly isolated, find it difficult to listen to others and can sometimes lead to swollen lymph nodes, a sore throat, hormonal impbalances or even break outs. Sometimes we will binge eat because we don’t know what to do with our words so tend to stuff them down with food, water or alcohol.

Balancing it out through Chakra Meditation:
Visualise a blue energy wheel pulsating in your throat. Follow similar steps as mentioned above.

Other things that can help to balance it out:

  • Singing in the shower / car
  • Journaling
  • Yoga poses
    • Camel pose
    • Neck rolls and ask – are you speaking true to yourself, are you standing up for yourself
  • Foods – try eating blueberries or other brown & blue foods

 Third Eye Chakra - Chakra Meditation for Beginners 

6) Third Eye Chakra (Ajna)

Colour: Indigo / purple

Location: In between the eyebrows

Role: Related to intuition, foresight, imagination and interconnectedness

When in balance: You may feel spiritually connected, feel inspired, have strong intuition and a clear vision. When in balance it allows you to see how the world around you and your place within it.

When out of balance: You may feel stuck and your vision for yourself isn’t clear. You may struggle to see the big picture or have clarity. Sometimes you can also feel less open to anything outside of the usual, experience brain fog or headaches for little reason.

Balancing it out through Chakra Meditation:
Focus your eyes on an imaginary position between your eyebrows about a hand distance from your head.

Other things that can help to balance it out:

  • Yoga Poses
    • Shoulder stand
    • Foods – Lighter raw foods and foods that are located closer to the sun (eg. Apples & fruits)


 Crown Chakra - Chakra Meditation for Beginners 

7) Crown Chakra (Sahasrara)

Colour: Purple / White

Location: Top of the head

Role: Gives us access to a higher state of consciousness and allows us to get in touch with our “spirit”.

When in balance: You may notice better brain function, wisdom, realisations and a sense of bliss. They also suggest that it is linked with the performance of the endocrine and nervous system.

When out of balance: When the crown chakra is out of balance you may feel disconnected with your body, closed-minded, anxious or “up in the clouds.” You may feel ungrounded and a desire to get bac to earth.

Balancing it out through Chakra Meditation:

Focus on the crown of your head and visualise a purple energy wheel there. How do you feel? Do you feel anxious or scattered? Do you feel wise and in control?

Other things that can also help to balance it out:

  • Try corpse pose (Shivasana)
  • Engage in things related to touch (Eg. Massages, cuddles, etc)
  • Eat lighter foods, and some grounding foods

Tuning into your Chakras Through Chakra Meditation

Chakra meditation is the best way to stay in tune with your chakras and bring them into a state of balance and harmony because it gives you the chance to check in on how you’re feeling (mentally, physical, emotionally and spiritually).

It can take some practice to master.

If you’re finding it difficult to visualise or sense a certain chakra, don’t lose hope or feel frustrated. Just try to reflect on what may be going on there and “where am I feeling most out of balance?”

Maybe there are blockages that need to be addressed in that location, so you need to spend some time getting back in touch with your body. You can also try journaling as well or using matching coloured crystals to help you with your visualisation.

When some of your chakras become blocked, closed, or imbalanced it can close off to the natural flow of energy through your body. This means that we sometimes compensate with the other more functional chakras.

This is a problem because it can cause an imbalance of hyperactive and underperforming chakras.

Chakra meditation can be really beneficial because it helps us learn to control how our energy flows through our core seven chakras.

If you’d like to try out some other types of meditation you can read up on them here.


Blocked chakra examples

Here are some ideas you can try if feeling any of the below. If you’re feeling:

  • Ungrounded or anxious, try sitting in meditation, journal and eat grounding foods.
  • Disconnected from your sexuality, spend time with your hands on your womb, go dancing, do something creative like painting or give yourself a massage. Maybe take some down time too.
  • Heavy or lethargic, try to incorporate higher intensity exercise into your routine and some light fresh foods.

When in doubt just come back to your breath, slow down and show yourself some love & compassion. Take a moment to look within and let your body reveal what areas need focus and healing.

If you’re finding it really difficult, just remember to be kind to yourself and have patience. Doing it the first time round can feel super weird. Sometimes starting with a guided meditation is a good way to go for some added direction.

So, there you have it – chakras for beginners.


You should now have a basic understanding of the 7 core chakras in the body as well as the basics of chakra meditation.

There may still be some things you don’t know or have remained unanswered, but at least you should now have a basic insight into what it’s all about.

If you’re interested in learning more about meditation, ensure to sign up to the FREE “Lite” Version of our complete “Journey to Calm” Meditation Course for Beginners.

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