This chakra colour meditation is suitable for a wide range of situations. You can integrate it into your daily routine, starting your day with a sense of balance and calm. Alternatively, use it as a soothing bedtime ritual to promote restful sleep. During moments of stress or unease, consider extending your meditation session by focusing on each chakra colour for a longer duration, allowing your body to relax deeply into the experience.
For your convenience, you have the option of using either the audio version or the text script version. Choose the format that best suits your needs.
Chakra Colour Meditation: Audio Version
Chakra Colour Meditation: Text Script Version
Begin by finding a comfortable position, sitting or lying down. Take a few deep breaths, allowing your body to relax and release any tension. Notice your breath coming in... and out. Now, close your eyes gently.
1. Red – Root Chakra (Muladhara):
Visualize a vibrant, glowing red energy at the base of your spine. This energy is warm and grounding. Imagine this red light expanding, covering your legs and feet, providing a sense of stability and grounding. Feel connected to the earth, as if roots are growing from the base of your spine, anchoring you securely to the ground.
Breathe in... and out to it.
2. Orange – Sacral Chakra (Svadhisthana):
Move your focus up to your lower abdomen, visualising a bright, radiant orange light. This orange energy is creative and passionate. Allow it to stir a sense of pleasure and joy within you. Feel it expanding, covering your pelvic area, filling you with vitality and enthusiasm.
Breathe in... and out to it.
3. Yellow – Solar Plexus Chakra (Manipura):
Shift your attention to your solar plexus, where a vivid yellow light emerges. This yellow energy is empowering and confident. It fills you with strength and personal power. Allow it to expand, covering your stomach and diaphragm, energising your core with self-assurance and determination.
Breathe in... and out to it.
4. Green – Heart Chakra (Anahata):
Now, focus on your heart centre, visualising a glowing green light.
This green energy is loving and compassionate. It opens your heart to give and receive love freely. Feel it expanding, covering your chest, wrapping you in a blanket of unconditional love and healing.
Breathe in... and out to it.
5. Blue – Throat Chakra (Vishuddha):
Move your focus to your throat area, seeing a brilliant blue light.
This blue energy is expressive and truthful. It enables open communication and self-expression. Visualise it expanding, covering your neck and throat, aiding you in speaking your truth with clarity and confidence.
Breathe in... and out to it.
6. Indigo – Third Eye Chakra (Ajna):
Shift your attention to your forehead, between your eyebrows, visualising an indigo light. This indigo energy is intuitive and insightful. It allows you to see beyond the physical, opening up your inner vision. Allow it to expand, covering your head, enhancing your intuition and perception.
Breathe in... and out to it.
7. Violet – Crown Chakra (Sahasrara):
Lastly, focus at the top of your head, visualising a radiant violet light. This violet energy is spiritual and enlightening. It connects you to the universal consciousness and divine wisdom. Feel it expanding above your head, creating a halo of spiritual connection and understanding.
Breathe in... and out to it.
Take a few moments to visualise all the chakra colours aligning within you, creating a harmonious rainbow of energy. Breathe in... and exhale, directing your breath to flow through all of them. Feel connected, balanced, and empowered by these vibrant colours.
When you're ready, gently open your eyes, bringing your awareness back to your surroundings, carrying the balanced energy with you throughout your day.
You can use this meditation at any time for grounding – in the morning to start the day balanced or at night for a peaceful sleep. During times of distress, consider extending the time spent on each of these colors, allowing your body to relax deeply into the meditation.
Feel free to share this link with anyone who might benefit from this support.
This article was written by senior couples therapist and parental advisor Dr Kalanit Ben-Ari. With a doctorate in Psychology, Dr Ben-Ari has worked in the field for over 20 years and runs a private clinic in Hampstead, London. She is also an author, speaker, international trainer, therapist supervisor, and was the Chair of Imago Relationship Therapy UK from 2013-2023.