Chakra Meditation for Beginners: The Seven Centres Explained
Nirvan Team · 2026-11-05 · 2 min read
In yogic tradition, the seven chakras are energy centres along the spine, from the root (Muladhara) to the crown (Sahasrara). Chakra meditation moves attention through each one with breath, colour and sound to bring a sense of balance.
The seven chakras
- Muladhara (root), base of the spine: grounding and safety.
- Svadhisthana (sacral), below the navel: creativity and feeling.
- Manipura (solar plexus), above the navel: confidence and will.
- Anahata (heart), centre of the chest: love and compassion.
- Vishuddha (throat): honest expression.
- Ajna (third eye), between the brows: intuition and clarity.
- Sahasrara (crown), top of the head: connection with the whole.
A simple chakra meditation
Sit upright and breathe slowly. Bring attention to the base of the spine and imagine a soft red glow there for a few breaths. Move up through each centre, picturing its traditional colour: orange, yellow, green, blue, indigo and violet or white light. Spend about a minute at each, then rest your attention at the crown and finally feel the whole body breathing.
A note on the tradition
Chakras come from tantric and yogic texts and are best understood as a contemplative map rather than a medical one. Many people find that moving attention up the body in this way is calming and centring.
Questions people ask
What are the 7 chakras?
Muladhara (root), Svadhisthana (sacral), Manipura (solar plexus), Anahata (heart), Vishuddha (throat), Ajna (third eye) and Sahasrara (crown).
How long should chakra meditation take?
Around 7 to 15 minutes, spending a minute or two at each centre.
Which chakra should I start with?
Traditionally you begin at the root chakra and move upwards, building a stable base first.