How to do Chakra Meditation & Enhance Your Body’s Healing Ability

chakra meditation

 

The technique of chakra meditation itself is very simple

It involves placing your attention on one chakra at a time while using an internal sound on the in breath, and on the out breath.

Why do Chakra Meditation?

  • Calms the mind
  • Enhances relaxation & improves sleep
  • Enhances the bodies healing capacity
  • Assists in regulating hormone balance
  • Improves digestion
  • Calms the nervous system
  • And much more..

chakra meditation

Preparing for Chakra Meditation

Ideally, you should practice chakra meditation while seated in a comfortable position with the spine fairly straight.

Sitting on the floor in a traditional lotus-like position does enhance the practice and one’s ability to concentrate, but it is not absolutely necessary. Sitting in a comfortable, supported chair is also fine. Lying down is also an option for those who have real difficulty sitting upright, or who are bedridden due to illness or injury.

Generally, we tend to discourage lying down during meditation practices as it is very easy to fall asleep, but in cases of sickness or injury, it is fine. Just try to remain awake during the practice. If you fall asleep, don’t worry; try the practice again later when you feel more alert.

For those who have tight hips or stiff backs and are therefore unable to sit comfortably, then the practice of asanas (postures) is also recommended to help relieve the body of its stiffness, and to enable one to sit comfortably with little to no discomfort.

 

The more you cultivate the ability to concentrate, the easier it will be for you to focus on chakra meditation.

 

Some days will be easier than others to focus your attention, so don’t be too discouraged if one day you feel like you get nowhere with it. Simply try again later that day or the next day when you sit for meditation.

 

How to Practice Chakra Meditation

The actual chakra meditation practice takes about 10 minutes to complete one round. When you add the initial concentration practice of breath awareness (10 minutes), we now have a meditational practice that will be about 20 minutes in duration.

If you have the concentration and durability to go longer, then just spend more time on each of the chakras. You can expand the time into as long as you like, as there really is no time limit to it. If 20 minutes is too long to commit to, then try 5 minutes concentration with 10 minutes chakra meditation. Or, if you have difficulty with it, then just stick to concentration meditation for 10 minutes in duration.

Anything less than 10 minutes I find doesn’t really do much because it takes a good 10 minutes just for the mind just to start settling down.

For chakra meditation, we use the mantra “Huummmm Saaaaaa”, which is an easy mantra to work with and literally means “I am”.  We can use any simple mantra really, yet I have found this one to be simple and very effective. After you get established in the technique, feel free to use other mantras if you wish.

how to do chakra meditation

After sitting for the initial period and focusing on simple breath awareness, we are ready to begin chakra meditation:

 

1. Place all of your attention on the base of the torso where the base chakra resides. Another way to describe it is where you are in contact with the floor through the sitting bones and the bottom.

 

2. Keep your attention fully on the base of your torso and as you breathe in, say to yourself inside, “Huummmm”, and as you breathe out say “Saaaaaa”. Get the sense that the mantra is resonating from the base chakra.

 

3. Continue this mantra with your attention on the base chakra. This allows your breath to move easily without force or effort. The mantra will help to dissolve any thoughts or distractions as they arise. Keep coming back to the mantra with your attention on the base chakra for a few minutes, or for about 10 inhales and exhales.

 

4. Then we simply repeat this process moving up to each of the chakras. So now, move your attention up to the 2nd chakra (sacral chakra), placing all your attention just below the navel. As you breathe in you say internally “Huummmm”, and as you are breathing out you say “Saaaaaa”. Repeat for a few minutes, or about 10 inhales and exhales.

 

5. Move your attention up to the 3rd chakra (solar plexus), placing all your attention in the upper belly region. As you breathe in you say internally “Huummmm”, and as you breathe out you say “Saaaaaa”. Repeat for a few minutes, or about 10 inhales and exhales.

 

6. Move your attention up to the 4th chakra (heart), placing all your attention in the center of the chest. As you breathe in you say internally “Huummmm”, and as you breathe out you say “Saaaaaa”. Repeat for a few minutes, or about 10 inhales and exhales.

 

7. Move your attention up to the 5th chakra (throat), placing all your attention at the front of the throat. As you breathe in you say internally “Huummmm”, and as you breathe out you say “Saaaaaa”. Repeat for a few minutes, or about 10 inhales and exhales.

 

8. Move your attention up to the 6th chakra (third eye), placing all your attention between the eyebrows. As you breathe in you say internally “Huummmm”, and as you breathe out you say “Saaaaaa”. Repeat for a few minutes, or about 10 inhales and exhales.

 

9. Move your attention up to the 7th chakra (crown), placing all your attention at the top of the head. As you breathe in you say internally “Huummmm”, and as you breathe out you say “Saaaaaa”. Repeat for a few minutes, or about 10 inhales and exhales.

 

10. To finish off, it is best to repeat one of the lower chakras to ground the energy down. Move your attention up to the 2nd chakra (sacral chakra), placing all your attention just below the navel. As you breathe in you say internally “Huummmm”, and as you breathe out you say “Saaaaaa”. Repeat for a few minutes, or about 10 inhales and exhales.

 

11. When you feel you are ready to come out, simply start to open the eyes and relax your posture. Take your time getting up, and be sure to have a drink of water at the end.

 

That’s it! 🙂

If you have any questions or comments, please feel free to share.

 

Want more?

 

The Truth About Yoga and Weight Loss

 

Yoga does provide favourable conditions for weight loss, however it is not the silver bullet that the marketing world has made it out to be. 

 

There needs to be a variety of elements at play before healthy and sustainable weight loss is experienced. Additional factors like nutrition, stress reduction, good quality sleep and other lifestyle factors also greatly influence people’s ability to lose weight effectively.

The following information comes out of my own experience being a yoga student of 10+ years and a “hot yoga teacher” (2 – 7 classes a week) for a good 5 years. During this time I was witness to 100’s of students, myself included, and observed how the body tends to respond to yoga (in particular “Hot Yoga”) in relation to weight loss. During this time I also experimented with heart rate monitors during classes to help measure calories burnt and the results I discovered were eye opening, yet also supported my suspicions.yoga for weight loss

While yoga isn’t the ideal exercise or approach to support weight loss (especially on its own), it does however offer a lot of support to the cause.

 

One of the main benefits that yoga offers is in the support of the detoxification process via the lymphatic system.

 

As the lymphatic system does not have its own pumping system to move lymphatic waste through the body for elimination, it therefore requires physical movement, namely stretching, in order to flush itself properly.

If we repeat similar movement patterns and don’t stretch the tissues in the body, lymph waste and fluids easily stagnate.

This doesn’t support weight loss and the waste fluid tends to turn into a phlegmy-type substance which clogs up the energy system of the body. Therefore, we need to move the body in a variety of ways in order to support the lymphatic system.

 

Yoga also promotes tonification of muscle tissue and enhances flexibility, but the one thing it doesn’t get into deeply, is the cardiovascular system.

 

Generally the heart rate needs to be slightly elevated for at least 20 minutes for the cardio system to really get a good workout and most yoga practices don’t provide this. I see many people practicing yoga regularly yet they don’t tend to lose much weight.

Often this is because they are not including cardio exercise in their weight loss program, which I think is the missing piece of the puzzle. The most common forms of cardio are swimming, running, fast walking and cycling, and are therefore encouraged to be included in any weight loss program. The best book I have ever come across regarding working with cardio-based exercise is the book is called Slow Burn: Burn Fat Faster By Exercising Slower by Stu Mittleman. Stu Mittleman explains how exercising slowly, steadily and with more mindfulness enhances results and adds joy to our practice.

 

Yoga asanas and yogic breathing adds more digestive fire!

 

This is great news because many people tend to have a lack of, or weakened digestive fire, which we often translate as a sluggish or slow metabolism. Yoga and any exercise that generates more heat and circulation in the body will support digestion and speed up metabolism.

 

Other things to generally avoid in regards to diet are ice-cold drinks and phlegmy producing foods such as cheese, dairy and saturated fats.

 

These foods tends to extinguish the inner digestive fire which makes it harder for our digestive system to function optimally. Many people who are overweight have weak digestive fire. Thus the focus should be on re-igniting the fire using slightly spicy foods, warm foods and warm drinks.

I would generally suggest for most people that raw foods (especially in excessive amounts, meaning 2 meals a day as raw ongoing) are generally a no-no for those wanting to loose weight because they weaken the digestive fire!

If after eating any meal feels like its sitting heavy in your belly – its a sign that there is a lack of digestive fire. A small cup of hot tea or a shot of coffee can often help with that after a meal.

Interestingly, Ayurveda (the mother medicine of which yoga branches out from) does not supportyoga food raw food. Ayerveda strongly suggests warming, easy to digest, well cooked foods such as kitchari (image) and dhal for losing weight and for healing. How we connected raw food with yoga I don’t really know.

 

Another important factor found in yoga and Ayurveda is that the yogi never eats to over 80% full.

 

To do so damages and stretches the tissues in the gut, further inhibiting one’s ability to digest foods efficiently.

So, while yoga does support the body in the weight loss process, it alone is not enough to lose wiehgt. It offers support to the lymphatics and adds fire to the digestion but thats about it.

With a few extra adjustments in lifestyle alongside yoga practice, weight loss can be a successful, healthy, sustainable and enjoyable journey.

 

IN SUMMERY, THE 4 KEY LESSONS ARE:

1. Move the body in various and dynamic ways to support the lymphatic system in flushing waste materials out of the body.

 

2. Add some form of cardio-type exercise alongside the yoga practice.

Aim for a slight elevation in heart rate for 20 minutes at a time. Avoid overexerting yourself, as this tends to drain internal energy excessively.

 

3. Avoid ice-cold drinks, dairy and foods that are generally cold and phlegmy in nature.

Focus on stimulating and re-igniting the digestive fire with slightly spicy foods and warm drinks.

 

4. Avoid eating to more than 80% full.

 

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