full chakra meditation to feel more grounded, clear, & connected

Since ancient times, many eastern systems delved deep into exploring the chakras, which are potent subtle energy centers located along our central channel. When I work with the chakras in yoga and meditation practice, I think of them as an invitation to move inward, and bring our attention and awareness not only to our physical body, but to our energetic body.

To create conditions to feel more connected to our wholeness. In short, it’s an opportunity to slow down and methodically reconnect with the bigger sense of our whole selves.

Any time is the perfect time to use the chakras as a focal point of practice. They remind us of the sacredness of our bodies, minds, and spirits. And help turn our time on the mat or cushion into a time of ritual, reminding us to slow down, pay closer attention, expand our awareness, and stop being habitual.

I particularly love using the chakras as a framework during times of transition and change. And they can be particularly supportive in the spring, as they have a powerful impact on our experience of renewal, creating fresh space to begin again.

Keep in mind that we practice with the chakras as a way to feel more expansive; it is not to clean out the “bad”’ stuff to make room for the “good” stuff. It’s more about the opportunity to experience fresh energy, enthusiasm, connection, and a remembering of our wholeness.

Remember: where our attention goes, energy flows. This can really shift our way of thinking about the chakras as we remember that each of the seven major chakras is located over or adjacent to a major organ, gland, or nerve plexus. Bringing our awareness into these areas can help support us on a physical, biological, and neurological level, while our intention and attention help to direct the flow of oxygen, blood, nutrients, etc.

It's good to keep in mind that although we normally visit the chakras in a linear way and that although they may be typically taught in an ascending vertical order, there is not a hierarchy here. One is not more important than the other. But we can learn to attend to all and support an integration of them in relationship to each other.

Here, I'm sharing a simple chakra awareness meditation to support you in your Spring Cleaning.

Think of it like a sweep through your whole being, your “house.” Our awareness in each chakra is a way of offering a renewing touch in each room, as though you are turning on the lights and opening the windows in each room. Rather than “scrubbing” everything, imagine it more as a way of kindly visiting each room (of yourself) as you move through. Spread your loving awareness through the whole home of you as a way of refreshing your presence and connection to yourself through each center. Or you might even think of it as talking to your house plants as you water them with care. This is a gentle meditation, in service of bringing fresh energy and aliveness to each part of ourselves and renewing our connection of our embodiment with our more expansive selves.

And don’t forget to join us on Tuesday at 7pm EDT for our full chakra mini-retreat, in which we will visit each center through movement, mantra, imagery, and meditation that will leave you feeling deeply nourished with the resources for expansion. Our practice will progressively bring us deeper into our own nature, our bodies, and our minds, while harmonizing with the elements of nature around us. As we sync our energy inside and out, we bloom with a feeling of belonging: we are not in nature, we are nature.

If you’re interested, you can learn more here.

full chakra meditation

Begin with a few deep breaths.

On each exhalation, allow your body to rest on the Earth.

On each inhalation, imagine your breath bringing in new energy, expanding you inside.

Allow a few rounds of these deep breaths, to grow more grounded.

Enjoy one last extended exhale, to allow your body to fully rest on the earth.

Bring your awareness to the base of your spine, the root chakra. Red Root.

This center connects us to the earth and the sense of safety. It is where we develop our awareness of basic survival needs and cultivate a relationship to these life-giving sources. When we feel this connectedness with the earth and a sense of belonging with each other, we begin to feel safe enough in our bodies to open to more spacious expansive aspects of ourselves. Feel the weight of your body on the earth.

As you inhale, imagine the Red Root at the base of the spine connecting you deeply, underground, to everything you need. To the roots of all others and the source that feeds all roots. Feel your connection to the earth.

Place your awareness on your belly, low in your abdomen. This is your orange sacral chakra.

It's known as a water center. It's where we can begin to grow our ability to not only thrive but to enjoy and experience life more fully. This center of our emotions and gut feelings helps us sense the world and engage with it. This is the sacred center of nourishing, protecting, and enhancing all of life. As you breathe in, feel this Orange belly expand with nourishing air. As you breathe out, let your belly soften and relax.

Place your awareness on your solar plexus, your radiant yellow sun center.

This is said to be your personal power pack. Through this creative vibrant force of energy, we are able to connect to our own exquisite unique selves—our gifts. And, we are able to bring them out into the world to benefit the whole. This is also where we can light each other's candles and use our power to empower each other. Feel your inhalation expand your yellow sun center. Feel your exhalation, bring your light out into the world.

Place your awareness on your heart center, emerald green, in the middle of the chest.

This center is said to be the true center of mind. Our seat of wisdom, the heart-mind. This is where we can learn to trust that our personal heart is held by the spaciousness of the Universal Heart. As the breath flows in, imagine your personal heart, expanding into the spacious that holds all things. As your breath flows out, allow your heart to soften and it's green glow to radiate out in all directions.

Place your awareness on your throat chakra, the spacious, sky blue, channel between the head and heart.

Imagine the breath moving into your Sky Blue throat center. As we energize and connect with this center, we grow more conscious in the ways we talk and listen to ourselves as well as to others—and how we express ourselves in the world. As you inhale, imagine this blue sky spacious and open. As you breathe out, relax and allow your neck to soften.

Place your awareness in the center of your forehead, between brows, in the middle of your head at the indigo third eye center.

This center connects you to your insight, and to wisdom beyond what you “think you know.” It is the home of your sixth sense. As you inhale, imagine breath pouring into the third eye, expanding this space. As you exhale, imagine the center of your “mind” is vast, open.

Place your awareness at your crown. The highest center in your body, a white light radiates from your crown into the space around you.

This center helps you reconnect to the most spacious, and infinite aspects of yourself. Where we begin to experience, beyond understanding, that we are, as Rumi writes, "...not a drop in the ocean, but the whole ocean as a drop.” Imagine your crown softening. Imagine your crown softening. Open crown. Imagine your Crown glowing, radiating, white light. Imagine you can breathe in through your crown, out through your root.

Each inhale, bringing spacious, big, universal energy down into you.

Each exhale, grounding in your body on the earth.

Before you close, if you wish, from this grounded state of clarity, ask yourself:

What can I do in my life to help me feel more connected to myself?

What is most important to me?

Do these things that truly matter to me bring well-being to myself and others?

Am I investing my energy in the things that really matter to me?