Quick Guide to Chakra Work

by Jaimee Maurer
 Edited by Nichelle Hammer
Layout and design by Jaimee Maurer
For “Green Witch Way” Facebook group.

Not to be used without permission.

08.2018
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Table of Contents
A Brief Introduction 5
Meditation Mudras & Receiving 5
Muladhara: Root Chakra 6
Svadhisthana: Sacral Chakra 12
Manipura: Solar Plexus Chakra 18
Anahata: Heart Chakra 24
Vishuddha: Throat Chakra 30
Ajna: Brow Chakra 36
Sahasrara: Crown Chakra 42
Online Resources 48
Chakra Tones & Mantra
Chakra Yoga
Photo Credits 49

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A Brief Introduction
Chakra originates from the Sanskrit root word circulatory, and nervous systems (the placing of each
“tsschakra”, and denotes a “wheel” or “cycle.” The word chakra is NOT a coincidence).
“chakra” first appreas in the Vedas, the Hindu holy The Kundalini energy exists in our bodies regardless
scriptures, around 1500 BCE; although not in the sense of of whether we observe chakra in meditation. Chakra
psychic energy centers. Early first millennium Buddhist meditation works on balancing those energy systems
and Hindu texts (Upanishads) begin to outline pramaic for better mental, emotional, and physical health. In
(life energy) breathing, yoga, and nadi (artierial energy fact, medicine in India today works with both Western
paths) concepts as a way to control vital life forces from medicine and kundalini and related chakra (traditional).
within. However, there are multiple ways to cleanse and balance
The energy utilized during meditation, especially chakra the chakra, not all having to do with meditation.
meditations, is called the Kundalini, “the serpent power.” The seven chakra most people are familiar with (Root,
It is the feminine life energy which flows through each Sacral, Solar Plexus, Heart, Throat, Third-eye, Crown)
of us from our Earth Mother. As you meditate, you raise are the seven earthly chakras of traditional teaching.
the Kundalini energy through each chakra and activate Recent movements have added at least five additional
it, like turning on a switch. As such, chakra is not (celestial) chakra- I have actually seen up to 22
necessarily the energy itself, but the specific centers in described. Again, these are relatively new and not the
which we can tap into the Kundalini- like an electrical seven traditional points of chakra harmonized by yogis
outlet. Each chakra is also attached to the lymphatic, for millennia.

Meditation Mudras & Receiving

You may notice a few Buddha statues where he is
touching the earth with his right hand, palm down.
These statues represent Buddha post-enlightenment,
where he has obtained the full Divine consciousness
and is “grounding” back to the physical realm. Observe
the many sitting Buddha who dot the Asian landscape,
and you will notice many of the mudra we learn about
in these lessons.
At the beginning of your meditation, after you have
activated the Divine light in the chakra you wish to
work, begin by “washing” the energy into your hands.
Rub your hands together about a dozen times, warming
them. Put your hands together in open-handed prayer
Mudras are “hand signals” used to hone into the chakra at your navel and inhale, bringing the energy of the
and guide energy flows and reflexes to the brain. On a Divine light into your hands.
spiritual level, practicing specific mudras are an outward
As you incorporate your mantra into the meditation,
representation of internal intentions and “authenticate”
fold your hands into the appropriate mudra and
the meditation.
maintain the position for the length of your meditation,
As you are working through mudra lessons, you will or as long as you can.
notice there is a great emphasis on “palm up.” This is a
gesture of receiving; bringing the energy and lessons to
our young (unenlightened) minds.

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 Muladhara

Root Chakra

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Root Chakra: Muladhara
The first chakra is called Muladhara (Moo-lah-har-ah).
The name itself is a combination of two Sanskrit
words: Mūla- meaning “root” and Ādhāra- meaning
“foundation.” We call Muladhara the red, root chakra
and it is the center of being which connects us to life on
this planet.
Located at the base of the spine, between the genitals
and the anus, the Muladhara is where your Kundalini
(spiritual energy) lies. Unless we move the Kundalini
through the chakra centers, it will lie dormant in the
Muladhara chakra.
A red, four petal lotus, symbolizes Muladhara. Each
petal represents an element of bliss; greatest joy, natural
pleasure, controlled passion, blissful concentration
(meditation). Each is tempered by the four functions of
the psyche: mind, intellect, consciousness, and ego. Unbalanced Muladhara symptoms include guilt,
The red of Muladara represents blood, the life insecurity, pride, domination, jealousy, rage, instability,
force. It manifests energy, movement, awakening addiction, fatigue, chronic illness, insomnia, joint
and development and symbolizes the waking of pain, teeth problems, weight issues/poor diet, anemia,
consciousness. constipation/diarrhea.

Color Symbolism
The red Root chakra is the basis of our connection Wearing stones, especially as jewelry at the pressure
to this planet. It controls our animal instincts and its points (wrist, throat, lymph by the ears), will increase
affirmation is “I Am.” the focus of Muladhara. Consuming “red” foods will
The red color of the root chakra represents the vital life nourish the root chakra from within. Combining red
force: blood. It also represents our animalistic nature. clothing or jewelry with nutrition will help hone in on
In Western culture, when one “sees red” it implies they the Muladhara during meditation.
are angry. Rage is one of the basic animalistic impulses However, too much red can flare tempers, or make one
we seek to temper in balancing Muladhara. agitated, overbearing and demanding. If red seems
Witches also recognize the power of blood and our to increase your temper rather than making you feel
traditions teach us blood magic is most powerful; confident, try balancing Anahata and wear green.
it is primal and, as stated before, our connection to
this planet. Red (and blood) is linked to our primal
physical and emotional needs for survival and self-
preservation.
The color red symbolizes energy, action, courage and
changes. Wear red when you require extra energy,
confidence and to be in control. Red is also the color
of passion, so it will also help you feel more desirable
(and thus, increase confidence!)

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Muladhara Nutrition
Red fruits and vegetables are high in powerful Also recommended are root vegetables, to connect
antioxidants, which help cleanse the blood by absorbing with the earth and our primal instincts. I have included
free radicals. Red fruits are also high in Vitamin-C, a tried and true root vegetable stew recipe my family
which helps boost immune functions, and potassium enjoys (well, the adults anyway). This recipe is vegan,
that regulates blood pressure. in keeping with Hindu traditions. However if you need
Red foods to consume include red apples, beets, the meat (or to encourage picky eaters to “just try it”),
cherries, cranberries, strawberries, pomegranate, red cooked chicken goes well in this stew.
cabbage, red potatoes.

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 Muladhara Crystals
Obsidian Red Jasper
Obsidian is formed when lava Red jasper is a sedimentary
cools rapidly on the earth’s rock formed in the crust
surface, forming the black from quartz, chalcedony
volcanic glass. Obsidian (silica) and trace irons
helps block negativity and under continuous, heavy
is especially useful for pressure over time. Red
empaths who often absorb jasper promotes physical
other’s negative emotions. It energy, helps balance
also symbolizes self-control emotional energy and
and resilience. We wear black obsidian to balance our hones the sense of smell (Muladhara’s sense).
animalistic impulses while remaining confident and
strong.

Bloodstone
Bloodstone (heliotrope) is another variety Wear bloodstone to boost the immune
of jasper with red inclusions of hematite. system, better absorb nutrients from foods,
Bloodstone helps activate the Kundalini to and remove toxins from the bloodstream.
move further up the chakra line. It is also
the stone of healers and helps improve
circulation, mitigate blood disorders and
pain from menstrual cramps.

Muladhara Mantra Muladhara Mudra

The Muladhara chakra mantra is “Lam.” Pronounced a
little like “Lang” the sound is produced by placing the
tongue behind the upper teeth.
Each seed sound is pronounced in equal duration,
depending on your lung capacity. Pull the “LA” sound
up from deep within your root chakra, and allow the
“NG” sound to resonate in the nasal cavities, creating a
sound between “M” and “N”.
Chant the mantra several times while exhaling. As you
inhale, continue to chant the mantra silently, attempting
to keep the mantra in time with both your breath and
the tonal meditation.

Muladhara Tones The mudra for Muladhara is one you will probably
recognize- it is the basic “hand gesture” you see when
Muladhara chakra diatonic note is “C”- the “home” key people “meditate” on television. Simply make the “ok”
for those who play music. The solfeggio frequency is sign with your thumbs and first fingers and place, palms
396Hz, isochronic tone is 256Hz. up and elbows in, on your knees.
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 Muladhara Affirmations

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 Muladhara Meditation

Muladhara’s element is Earth and its associated As you incorporate your mantra into the
sense is smell. Meditation outside is recommended meditation, fold your hands into the appropriate
for Muladhara. mudra and maintain the position for the length
Sit in lotus position (cross-legged) or in a straight- of your meditation, or as long as you can.
backed chair. Close your eyes and imagine a As you focus on affirmations, mantras, and your
bright, white light above your head. This is the breath- imagine the petals of the lotus opening.
Divine light, from which all souls come and to Release your distrust and root further into the
which all souls will return. center of the earth and the center of your being.
Take deep, steady breaths, each time completely Continue to breathe and state your affirmations
filling the lungs and expanding the belly. Try to until you feel confident and well-grounded.
get air all the way down to the base of your spine. When you are ready to complete your meditation,
As you breathe, count down from 20 to 1, with pull the Divine light from the center of the lotus,
each breath in, move the Divine light further turning back into the white light. Breathe and
down the spine. count up from 1 to 5, bringing the Divine light
When the Divine light reaches the end of your up the spine and through the crown of the head,
tailbone, where the Kundilini lies, envision the taking with it distrust, insecurity, and anger.
white light turning to a deep, blood red. As the At the close of your meditation, bring the hands
white light changes to red, it begins to rotate, back to prayer at the heart and move them slowly
slowly at first. Imagine out of the center of the to the third-eye, usually in conjunction with the
whirlpool a blood red lotus beginning to bloom. rising Divine light. Bow your head slightly to
“Wash” the energy into your hands. Rub your bring your forehead to touch the thumbs and
hands together about a dozen times, warming slowly come out of your meditation.
them. Put your hands together in open-handed If you like to follow yoga tradition, you can
prayer at your navel and inhale, bringing the close with “Namaste” (Nah-mah-stay), which
energy of the Divine light into your hands. essentially means “I see and bow to the Light
within.”

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 Svadhisthana

Sacral Chakra

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Sacral Chakra: Svadhisthana
Svadhisthana (Swah-dis-tah-nah) is the second chakra,
located between the genitals and the sacral nerve plexus.
Svadhisthana means “a place of one’s own” and is the
storehouse of unconscious desires, including sexual
desires. Svadhisthana is the orange, sacral chakra,
which governs our emotions (unconscious reactions to
stimuli).
Svadhisthana is located at the front of the pelvic bone,
at the base of the penis in men or the clitoris in women.
It is difficult to raise the Kundalini above Svadhisthana
without meditation and training. This chakra dictates
how we relate to others and our preferences (not just in
food, but people, experiences, art & music, etc.)
A six-petal, orange lotus represents Svadhisthana;
orange represents enthusiasm, creativity, fascination, Unbalanced Svadhisthana symptoms include
encouragement, emotion and stimulation. A white irritability, shyness, irresponsibility, self-gratifying
crescent moon in the center of the Svadhisthana behavior (especially in sex and food), hypersomnia
lotus represents the water element; formless, flowing, (over-sleeping), disassociation from others, investment
cleansing and adaptable. in dysfunctional or toxic relationships, depression.

Color Symbolism
The orange sacral chakra is the basis of our creativity, bringing new ideas to life. It’s affirmation is “I Feel” and
it governs our emotions and unconscious desires.
The orange color of the sacral chakra represents joy, creativity and enthusiasm. It is warm and inviting, like a
warm fire; it is sociable and self-assured. Wear orange when you require emotional balance, harmony and to
increase personal power.
Wearing stones, especially as jewelry at the pressure points (wrist, throat, lymph by the ears), will increase
the focus of Svadhisthana. Consuming “orange” foods will nourish the sacral chakra from within. Combining
orange clothing or jewelry with nutrition will help hone in on the Svadhisthana during meditation.
However, too much orange and we become arrogant, manipulative and self-centered. Too little, and we isolate
from one-another and become “thinned-skinned” –less adaptable to taking life’s knocks

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Svadhisthana Nutrition
Orange fruits and vegetables are high in carotenoids Orange foods to consume include turmeric (spice),
(think “beta-carotene”) which plays an important papaya, mangos tangerines and oranges, sweet potatoes,
role in vision and in bone and cellular regeneration; squash, carrots, cantaloupe.
alpha-carotene converts to Vitamin A in the body, Also, who doesn’t like smoothies?! Try this Svadhisthana
bolstering immunity. Citrus fruits (more specifically, smoothie. (Once again, vegan for your Ajna health!)
the “flavonoids” of citrus fruit) also lower cholesterol
and stave off arterial inflammation.

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 Svadhisthana Crystals
Orange Carnelian Amber
Orange carnelian belongs Amber is formed of
to the quartz group of fossilized tree resins (or sap)
minerals, sharing the same and can have inclusions of
silicon dioxide chemical petrified insects or plants.
composition. Carnelian Amber holds a strong
quartz includes a variety of connection to the sun
other gemstones including and earth and has natural
agate, onyx and jasper. The purification properties.
orange-red color comes from Amber increases sexual
iron impurities within the otherwise colorless quartz. potency and desire, discharges negative moods and
Carnelian inspires confidence (especially in creative relieves anxiety. It forms a natural protective light
expression), brings prosperity and luck, and can help barrier and was once sewn into children’s clothing as
with digestive problems and abdominal pain. It is extra protection. It can also help clear energy fields of
believed to be extremely helpful and beneficial for residual energies after an entity has passed through the
childbirth. Carnelian is also a Veil.
cleansing stone and was used
(in medieval alchemy) in boiling Sunstone
Sunstone is a feldspar, igneous crystal formed in
pots to purify the energy of other
magma veins; the orange tint comes from copper
crystals.
inclusions. Sunstone encourages independence and
originality, inspires self-love (to give more of the self
to one-another) and enthusiasm.

Svadhisthana Mudra Svadhisthana Mantra

The Svadhisthana chakra mantra is “Vam.” Pronounced
a little like “Vang” the sound is produced by pursing the
lips as if making an “FF” sound.
Each seed sound is pronounced in equal duration,
depending on your lung capacity. Pull the “VA” sound
up from deep within your sacrum, and allow the “NG”
sound to resonate in the nasal cavities, creating a sound
between “M” and “N”.
Chant the mantra several times while exhaling. As you
inhale, continue to chant the mantra silently, attempting
to keep the mantra in time with both your breath and
the tonal meditation.

The mudra for Svadhisthana is called Dhyana mudra: Svadhisthana Tones

rest your hands on your lap with palms facing up, right
palm resting over left. Gently touch the tips of the Svadhisthana chakra diatonic note is “D.”. The solfeggio
thumbs together. frequency is 417Hz, isochronic tone is 288Hz.
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 Svadhisthana Affirmations

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 Svadhisthana Meditation
Svadhisthana’s element is Water and its While you focus on affirmations, mantras, and
associated sense is taste. Meditation near water your breath- imagine the sun has fully broken
is recommended for Svadhisthana (failing the the horizon and begins to spin gently, casting
availability of a river or ocean during your out orange rays, as if breaking through clouds.
meditation, a fountain or water-themed playlist Release the ties that bind you to unhealthy
will do just fine). Also, be sure to drink plenty of emotions or relationships, with each cast of the
water if you feel your Svadisthana is unbalanced. sun’s rays. Imagine the gentle spinning starts to
Sit in lotus position (cross-legged) or in a straight- gain speed and feed the orange vortex with the
backed chair. Close your eyes and imagine a Divine light.
bright, white light above your head. This is the As the spinning gains speed, continue casting out
Divine light, from which all souls come and to negative thoughts of self. Cast out the desire to
which all souls will return. give into self-gratifying impulses. Recognize and
Take deep, steady breaths, each time completely honor the light within the self and one-another.
filling the lungs and expanding the belly. Try to Continue to breathe and state your affirmations
get air all the way down to the base of your spine. until you feel filled with the light of the sun and
As you breathe, count down from 20 to 1, with free from the negative thoughts or impulses.
each breath in, move the Divine light further When you are ready to complete your meditation,
down the spine. slow the vortex and pull the Divine light from
When the Divine light reaches the small of your the out-thrown rays, turning back into the white
back, where your sexual impulse thrives, envision light. Breathe and count up from 1 to 5, bringing
the white light rising out of an abyss, like a dawn the Divine light up the spine and through the
breaking over the ocean. As the white light fills crown of the head, taking with it self-gratification,
the horizon, its rays turn a brilliant sunny orange. depression and loneliness.
“Wash” the energy into your hands. Rub your At the close of your meditation, bring the hands
hands together about a dozen times, warming back to prayer at the heart and move them slowly
them. Put your hands together in open-handed to the third-eye, usually in conjunction with the
prayer at your navel and inhale, bringing the rising Divine light. Bow your head slightly to
energy of the Divine light into your hands. bring your forehead to touch the thumbs and
As you incorporate your mantra into the slowly come out of your meditation.
meditation, fold your hands into the appropriate If you like to follow yoga tradition, you can
mudra and maintain the position for the length close with “Namaste” (Nah-mah-stay), which
of your meditation, or as long as you can. essentially means “I see and bow to the Light
within.”

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 Manipura

Solar Plexus Chakra

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Solar Plexus Chakra: Manipura
Manipura (Mah-nee-pour-ah) is the third chakra,
located solar plexus. In Sanskrit, Manipura is the
combination of the word for “brilliant or jeweled”
(mani) and “house” (pura). Manipura is the powerful,
sun yellow center and provides strength, stability, and
balance.
The Manipura chakra sits in the dense celiac nerve cluster,
behind the stomach and just below the diaphragm.
Considered the “abdominal brain”, Manipura is an
important energy center for awakening the Kundilini.
A ten-petal, yellow lotus represents Manipura; the
yellow symbolizes intellect and positive vibrations. An
inverted triangle in the center of the lotus represents
grounded beginnings rising to expanded consciousness,
growth and development.
cramps, arthritis, sciatica. Emotional/psychological
Unbalanced Manipura can manifest in a variety of symptoms include low self-esteem, dependency, social
physical symptoms including digestive-problems anxiety, and fatigue.
(gas/bloating to IBS to ulcers and colon cancer), food
allergies, skin disorders, high cholesterol, muscle

Color Symbolism
The yellow solar plexus chakra is the basis of our personal power, our will to be. Its affirmation is “I Do” and
represents thought turned to action, clarity of thought, and is the gateway to tapping into astral powers.
The yellow color of Manipura represents intellectual thinking. The sunny yellow color is cheerful and optimistic.
Those who suffer from seasonal depressive disorder should consider adding yellow to their wardrobe.
Wearing stones, especially as jewelry at the pressure points (wrist, throat, lymph by the ears), will increase the
focus of Manipura. Consuming “yellow” foods will nourish the solar plexus chakra from within. Combining
yellow clothing or jewelry with nutrition will help hone in on the Manipura during meditation.
However, too much yellow and we lose the ability to focus clearly on bringing a task to completion. We may
become critical and demanding, over-worked and judgmental. Too little and we become emotionally aloof
and blame others when we don’t get our way.

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Manipura Nutrition
Yellow fruits and vegetables are high in carotenoid zeaxanthin, an antioxidant associated with eye health. Similar
to orange fruit and vegetables, alpha-carotene antioxidant converts to vitamin A, and yellow food contain high
levels of vitamin C.
Yellow foods to consume include turmeric (spice), grains, ginger, fennel, mint, banana, pineapple, lemon. Dairy
foods (for those who eat them) including ghee (clarified butter), yogurt, milk and cheese.

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 Manipura Crystals
Citrine Tiger’s Eye
Citrine is sometimes Tiger’s eye is a metamorphic
referred to as “lemon quartz”. rock (formed under
Most citrine available on intense heat and pressure)
the market is heat-treated comprised of layers of
purple amethyst; naturally quartz and limonite (an
occurring yellow citrine is iron ore).
incredibly rare. Tiger’s eye opens one to new
Citrine signifies joy, personal experiences, encourages
power and mental focus. Natural citrine does not optimism and enhances luck and prosperity. Tiger’s
accumulate negative energy, but transmutes and ground eye portrays courage, integrity, and the proper use of
it- making it an extremely protective gem power. It helps one gain insight to personal imbalances,
to perceive and think clearly.

Pyrite
Pyrite or “Fool’s Gold” as it is commonly Pyrite releases the negative build-up in
referred to, is largely composed of iron your abdominal brain (solar plexus) and
disulfide and is the most common sulfide enhances mental stability, intellect, logic
mineral. It forms at both high and low and analysis, and memory.
temperatures and occurs in small quantities
in igneous, metamorphic and sedimentary
formations worldwide.

Manipura Mantra Manipura Mudra

The Manipura chakra mantra is “Ram.” Pronounced a
little like “Rung” the sound is produced by curling the
tongue up to the roof of the mouth.
Each seed sound is pronounced in equal duration,
depending on your lung capacity. Pull the sound up
from the navel and allow the “NG” sound to resonate
in the nasal cavities, creating a sound between “M” and
“N”.
Chant the mantra several times while exhaling. As you
inhale, continue to chant the mantra silently, attempting
to keep the mantra in time with both your breath and
the tonal meditation.

Manipura Tones The mudra for Manipura is called Matangi. Put your
hands together, as if in prayer, at the solar plexus
Manipura chakra diatonic note is “E.”. The solfeggio (diaphragm region). Hold your hands so the fingers are
frequency is 528Hz, isochronic/binaural frequency is pointing out and cross the thumbs- left over right for
320Hz. female, right over left for male.
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 Manipura Affirmations

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 Manipura Meditation
Manipura’s element is Fire and its associated sense While you focus on affirmations and mudras,
is sight. Meditation in candlelight, or near a fire is employ bandha breathing. Completely empty
recommended. Also, engage in “fiery” (aerobic) your lungs, then pull the abdominal muscles
exercise if your Manipura is unbalanced. inward and upward, still holding the breath.
Sit in lotus position (cross-legged) or in a straight- Hold the abdominal lock for as long as you
backed chair. Close your eyes and imagine a can, keeping the inner yellow light high in your
bright, white light above your head. This is the diaphragm. Slowly relax your abdominal muscles
Divine light, from which all souls come and to and inhale, making the yellow light expand into
which all souls will return. the abdominal cavity.
Take deep, steady breaths, each time completely When your breath returns to normal, you can
filling the lungs and expanding the belly. Try to repeat the bandha up to ten times to stimulate
get air all the way down to the base of your spine. and harmonize the internal organs. Otherwise,
As you breathe, count down from 20 to 1, with continue to breathe and state your affirmations
each breath in, move the Divine light further until you feel the warm, inner glow of your
down the spine. personal power, your inner sun fire.
When the Divine light reaches your mid-back, When you are ready to complete your meditation,
just below your diaphragm, envision the white slowly lift the yellow light into the diaphragm
light bursting into a sunny yellow, like the noon and, as it moves up your spinal column, turn it
sun parting clouds. Relax your body and exhale back into the white Divine light. Breathe and
completely, emptying your lungs. Fill your lungs count up from 1 to 5, bringing the Divine light
again and raise the yellow light up with your up the spine and through the crown of the head,
diaphragm. taking with it spiritual ignorance, treachery,
shame, delusion and foolishness.
“Wash” the energy into your hands. Rub your
hands together about a dozen times, warming At the close of your meditation, bring the hands
them. Put your hands together in open-handed back to prayer at the heart and move them slowly
prayer at your navel and inhale, bringing the to the third-eye, usually in conjunction with the
energy of the Divine light into your hands. rising Divine light. Bow your head slightly to
bring your forehead to touch the thumbs and
As you incorporate your mantra into the
slowly come out of your meditation.
meditation, fold your hands into the appropriate
mudra and maintain the position for the length If you like to follow yoga tradition, you can
of your meditation, or as long as you can. close with “Namaste” (Nah-mah-stay), which
essentially means “I see and bow to the Light
within.”

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 Anahata

Heart Chakra

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Heart Chakra: Anahata
Anahata (Ah-nah-ha-tah) is also known as the Hridaya
chakra. Anahata means “unbroken” in Sanskrit, while
Hridaya refers to the heart, or “one who dwells within
the heart.” This chakra manifests unconditional love,
forgiveness, and patience.
The heart chakra is the center of the seven-chakra
system, three chakra above and three below. It is the
chakra which unifies the physical body chakra and the
spiritual (third-eye and crown). The Anahata chakra sits
in the inner wall of the spinal cord, in the center of the
chest. The green of Anahata represents unconditional
love, calming and soothing. Additionally, the color
green helps alleviate depression and anxiety.
A twelve-petal, green lotus represents Anahata. The
twelve petals represent the relationship between
Wisdom, Power, and Love. At the center of the lotus feminine (Shakti). The six points of the resulting star
appears a six-pointed star, formed from two interlaced pay homage to the other six chakra.
triangles. The downward facing triangle represents Unbalanced Anahata symptoms include ill-will toward
the grounding of the body-spirit, while the ascending others, jealousy, hate, possessiveness, heart/lung
represents the physical body rising to meet the spirit. diseases, high blood pressure, liver problems, diabetes,
The superimposition of the triangles symbolizes a and general ill health.
sacred marriage between the masculine (Shiva) and the

Color Symbolism
The green heart chakra governs our ability to love and to accept love. It’s affirmation is “I Love” and it manifests
unconditional love, forgiveness, and patience.
The green color of Anahata represents growth, renewal, abundance, and nature. Green is a harmonizing and
calming color. It relaxes the mind and body and alleviates depression, nervousness and anxiety. Wearing
green helps strengthen the autoimmune response and can help counteract panic attacks and addiction.
Wearing stones, especially as jewelry at the pressure points (wrist, throat, lymph by the ears), will increase
the focus of Anahata. Consuming “green” foods will nourish the heart chakra from within. Combining green
clothing or jewelry with nutrition will help hone in on Anahata during meditation.
However, too much green can cause one to be overly critical, stingy and jealous (think “green with envy”).

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 Anahata Nutrition
Green fruits and vegetables are well known to be some Oven-roasting gives you all the delicious flavor and
of the most beneficial for balanced nutrition. Powerful benefits without turning the sprouts into a mushy,
antioxidants neutralize the blood and clear out toxins. innutritious mess.
Green food are rich in vitamins and minerals such as Grab your sprouts and cut off the tough bottoms.
B, C, E and calcium, magnesium, and potassium. Dark Remove a layer or two of outer leaves until you reach
leafy greens, like spinach and kale, are also high in the slightly paler inner leaves and then give it a quick
omega-3 fatty acids, which are especially important to rinse in cold water. Cut your sprouts in half lengthwise
all vital functions. and drop into a Ziploc bag. Pour about a tablespoon
Green foods to consume include leafy greens, broccoli, (15mL) of extra virgin olive oil over your sprouts and
cabbage, green teas and herbs such as basil, sage, then dust with salt, pepper, parmesan, whatever you
thyme, etc. like. I usually mince up a few cloves of garlic and toss
it in the bag. Now close up the bag and shake to coat.
You really need a recipe? Eat a salad!
Dump the sprouts onto a lined baking sheet, single
Just kidding. layer, and then throw them in the oven at 400⁰F
I like oven-roasted Brussel sprouts. Growing up, we (200⁰C) for about 20 minutes or until slightly brown
ate them boiled and I always thought they were yucky. and tender, turning halfway through.

Anahata Mudra

There are a couple variations of the mudra for Anahata. Another Anahata mudra is vayu. Making the “okay”
The first image, hridaya mudra, is a little complex: Bend sign but pull the index finger down with the thumb until
the index fingers down so the tips touch the root of the the index finger touches the root of the thumb. Flex the
thumb (lowest joint). Thumbs, middle and ring fingers remaining fingers out in a splay. Right hand touching at
come to touch and pinkies stick out. Place the right the heart center, left hand- in the same mudra- palm up
hand at the chest level, left in the same mudra, palm up on the left knee.
on the left knee.

26
 Anahata Crystals
Malachite Moss agate
Malachite is a copper Moss agate is actually a
carbonate mineral formed variety of Chalcedony
from the weathering of (a mineral of the quartz
copper ores. It usually family) with inclusions of
appears in stalagmite (cave manganese or iron. Despite
drips) or botryoidal masses the name, moss agate does
(minerals which form a not contain organic matter,
sphere around a “seed” but the mineral inclusions
crystal. Botryoidal masses grow into the crystal in
are many of these spheres grown into one-another.) It moss-like formations.
is the stone of transformation and spiritual evolution. Regarded as another stabilizing stone, agate helps
It can activate, balance, and clear chakra; additionally it balance emotion, physical and intellectual energy. It is
bridges the energy between the root and heart chakra. It a stone of abundance and agriculture and believed to
is good for enhancing emotional stability and balance, help stimulate growth and overall health in plants and
in general, and is a protective people.
stone for children.
and actinolite (a form of asbestos.) The higher the
iron content, the greener the color of the jade. Jade
Nephrite Jade
Nephrite jade is a metamorphic is believed to bless whatever it touches, and has a
mineral (formed under intense beneficial effect on heart chakra-related issues. It
heat and pressure) comprised also has energetic clearing properties and is useful to
of layers of tremolite (calcium- cleanse other stones. Jade provides clarity, courage,
magnesium-iron, in short) and wisdom, and assists one in seeing the truth in all
situations.

Anahata Tones
Anahata chakra diatonic note is “F.”. The solfeggio
frequency is 639Hz, isochronic/binaural frequency is
341.3Hz.

Anahata Mantra
The Anahata chakra mantra is “Yam.”
Pronounced like “YUM”, this mantra is inhaled. Breathe
in softly and fill the mouth and throat with the mantra.
As you exhale, continue to chant the mantra silently,
attempting to keep the mantra in time with both your
breath and the tonal meditation.

27
 Anahata Affirmations

28
 Anahata Meditation
Anahata’s element is air representing knowledge, As you focus on affirmations, mantras, and your
expansiveness, and simplicity. The sense breath- imagine the tendrils growing from your
associated with Anahata is touch. heart center along your nervous system, taking
Sit in lotus position (cross-legged) or in a straight- unconditional love and acceptance to every
backed chair. Close your eyes and imagine a corner of your being.
bright, white light above your head. This is the Continue to breathe and state your affirmations
Divine light, from which all souls come and to until you feel light and full of love, for yourself
which all souls will return. and one-another.
Take deep, steady breaths, each time completely When you are ready to complete your meditation,
filling the lungs and expanding the belly. Try to pull the Divine light up from your chest, turning
get air all the way down to the base of your spine. back into the white light. Breathe and count up
As you breathe, count down from 20 to 1, with from 1 to 5, bringing the Divine light up the spine
each breath in, move the Divine light further and through the crown of the head, taking with it
down the spine. loneliness, hate, and despair.
When the Divine light reaches your upper spine, At the close of your meditation, bring the hands
just behind the center of your chest, envision back to prayer at the heart and move them slowly
the white light turning to a cool green, like a to the third-eye, usually in conjunction with the
tranquil forest. As the white light changes to rising Divine light. Bow your head slightly to
green, imagine tendrils of a vine sprouting and bring your forehead to touch the thumbs and
unfurling slowly, with all the patience of the slowly come out of your meditation.
wakening season (spring).
If you like to follow yoga tradition, you can
“Wash” the energy into your hands. Rub your close with “Namaste” (Nah-mah-stay), which
hands together about a dozen times, warming essentially means “I see and bow to the Light
them. Put your hands together in open-handed within.”
prayer at your navel and inhale, bringing the
energy of the Divine light into your hands.
As you incorporate your mantra into the
meditation, fold your hands into the appropriate
mudra and maintain the position for the length
of your meditation, or as long as you can.

29
 Vishuddha

Throat Chakra

30
Throat Chakra: Vishuddha
The fifth chakra is Vishuddha (Vee-shoo-dah); the
name based on the Sanskrit word shuddhi, which means
“purification.” Vishuddha is the blue, throat chakra
and has the power to remove all dualities so one may
become one with the cosmic spirit.
Located in the throat, in the larynx to be specific,
Vishuddha is the gateway to sound. A powerful chakra
manifests communications, expression, and truth; this
chakra is all about how we express ourselves, both
internally and externally. Talented singers have strong
Vishuddha chakra.
Vishuddha is represented by a blue lotus with sixteen
petals; the first nine petals represent the mantras (seven
primordial, two divine) and the seven musical notes (C,
D, E, F, G, A, B). The blue color represents trust, loyalty,
wisdom, confidence, and truth. Unbalanced Vishuddha symptoms include headaches/
Often, the Vishuddha lotus is depicted with a white migraine, dizziness, fatigue, vision problems, hearing
circle inside an inverted triangle. The downward-facing loss, cold symptoms (stuffy nose, sore throat, cough,
triangle represents the expanding of consciousness, etc.), shortness of breath, hyperthyroidism, and
while the white circle represents a full moon- a symbol numbness in the limbs. Unbalanced Vishuddha means
we cannot communicate who we are, so depression and
of purity and embodying the element of ether.
frustration are common symptoms as well.

Color Symbolism
The blue throat chakra is where you express your personal truth. Its affirmation is “I Speak” and it manifests
communication, expression and truth. This chakra is all about how we express ourselves, both internally and
externally.
The blue of Vishuddha represents trust, loyalty, wisdom, faith, truth and heaven. People who wear blue
regularly are perceived as being honest and just. The color blue also awakens intuition and eases loneliness.
Wearing stones, especially as jewelry at the pressure points (wrist, throat, lymph by the ears), will increase the
focus of Vishuddha. Consuming “blue” foods will nourish the throat chakra from within. Combining blue
clothing or jewelry with nutrition will help hone in on Vishuddha during meditation.
However, too much blue can result in melancholy, negativity toward one-another, gossip, and prone to
melodrama.

31
Vishuddha Nutrition
Blue fruits and vegetables, similar to previously mentioned nutrients support eye health, can help lower cholesterol,
boost immune system activity, improve mineral absorption, and help fight inflammation, reduce tumor growth
and limit the activity of cancer cells. Additionally, nourish Vishuddha with plenty of water and tea.
Blue foods include black currants, blueberries, eggplant, elderberries, prunes, and sage, lemon grass and rosemary
herbs. Seafood, such as kelp, seaweed and fish are also recommended.

32
 Vishuddha Crystals
Aquamarine Turquoise
Aquamarine is a blue variety Turquoise is a secondary mineral formed by the
of a mineral called beryl weathering and oxidation of preexisting minerals
(emeralds are the green (copper and aluminum). Climate plays a large role
variety of this same mineral in the formation of turquoise; the mineral is usually
composition). The pale blue found in arid regions in exposed fissures of volcanic
color of the aquamarine rock. Turquoise symbolizes the union and balance
beryl is attributed to iron between Earth and Sky.
ions within the mineral Turquoise balances and
composition. Aquamarine is revitalizes cellular structure
the stone of courage and provides a protective energy and facilitates meditation. It
shield around you. It is especially protective if traveling can increase your creativity
on, or around, large bodies of water. and your ability to speak
your personal truth.
Lapis Lazuli
Lapis lazuli is a metamorphic
mineral composed of lazurite,
calcite, sodalite and pyrite and of magma). Lapis inspires creative expression,
usually occurs in crystalline opens one to wisdom and self-responsibility and
marbles because of contact enhance psychic abilities and communication with
metamorphism (pre-existing spirit guides. Its strong association with the throat
igneous rocks “smooshed” against chakra will help build confidence in the ability to
cooler rock by the melting force say just the right thing.

Vishuddha Mantra Vishuddha Mudra

The Vishuddha chakra mantra is “Ham.” Pronounced
like “HUM”, exhale audibly through your mouth
allowing the breath to extended beyond the resolution
of the “M”.

The “H” sound should produce at the back of the throat,

focusing the throat chakra.
Chant the mantra several times while exhaling. As you
inhale, continue to chant the mantra silently, attempting
to keep the mantra in time with both your breath and
the tonal meditation.

The mudra for Vishuddha is a variation of the Dyhana

Vishuddha Tones mudra we learned with the Swadhisthana lesson.
Interlace the fingers on the inside of clasped hands
Vishuddha chakra diatonic note is “G.”. The solfeggio (think the opposite of prayer hands) and bring the
frequency is 741Hz, isochronic/binaural frequency is thumbs to touching, creating a circle with your thumbs.
384Hz. With palms up, hold the mudra at the diaphragm.
33
 Vishuddha Affirmations

34
 Vishudda Meditation

Vishuddha’s element is Ether (sky) and its prayer at your navel and inhale, bringing the
associated sense is hearing. Meditation outdoors energy of the Divine light into your hands.
and within earshot of birdsong is recommended. As you incorporate your mantra into the
Express yourself by singing your favorite song, meditation, fold your hands into the appropriate
proudly, if you feel Vishuddha is unbalanced. mudra and maintain the position for the length
Sit in lotus position (cross-legged) or in a straight- of your meditation, or as long as you can. As you
backed chair. Close your eyes and imagine a exhale the blue light, release thoughts which tie
bright, white light above your head. This is the your tongue; worry about what others might
Divine light, from which all souls come and to think, fear of misunderstanding, distrust in
which all souls will return. yourself to communicate your personal truth.
Take deep, steady breaths, each time completely When you are ready to complete your meditation,
filling the lungs and expanding the belly. Try to move the blue light to the base of the skull and,
get air all the way down to the base of your spine. as it moves up your spinal column, turn it back
As you breathe, count down from 20 to 1, with into the white Divine light. Breathe and count up
each breath in, move the Divine light further from 1 to 5, bringing the Divine light up the spine
down the spine. and through the crown of the head, taking with
When the Divine light reaches the nape of your it distrust, self-doubt, ignorance and falsehoods.
neck, hold the light in your mouth, as if tasting it At the close of your meditation, bring the hands
on the back of the tongue. As you hold the light back to prayer at the heart and move them slowly
in your mouth, it turns a brilliant blue. Swallow to the third-eye, usually in conjunction with the
the light and with each inhale, take a little more rising Divine light. Bow your head slightly to
into the back of your throat. With each exhale, bring your forehead to touch the thumbs and
image the blue light purifying and releasing any slowly come out of your meditation.
blockages. First in your throat, then up into your If you like to follow yoga tradition, you can
sinus cavities and down your esophagus. close with “Namaste” (Nah-mah-stay), which
“Wash” the energy into your hands. Rub your essentially means “I see and bow to the Light
hands together about a dozen times, warming within.”
them. Put your hands together in open-handed

35
 Ajna

Brow Chakra

36
Brow Chakra: Ajna
The sixth chakra is Ajna (Aah-j-na), a Sanskrit word
that means “command”. Ajna is the headquarters (pun
intended) of wisdom and insight. Also known as the
Third-eye, the indigo Ajna is the gateway to the astral and
psychic dimension of consciousness. Indigo represents
wisdom, self-mastery and spiritual realization.
Ajna chakra is the bridging link between a guru and their
disciples. In deepest meditation, when all senses are
withdrawn and in a state of void, it is said you can hear
the voice of the inner guru. The Ajna chakra is linked
directly to the pineal gland, a little pinecone-shaped
gland in the brain center. The pineal gland produces
melatonin, a hormone that controls sleep patterns and
regulates the body’s entire endocrine system. Hindu
believe consuming animal products influences the
pineal gland’s psychic awareness by imprinting the the lotus represents the conscious devoid of the ego.
experiences of the animal. Consuming meat, chemicals The circle of the lotus may also depict an internal
from carbonated beverages or fluoridated toothpaste, inverted triangle, representing the feminine energy of
and exposure to air pollution are believed to affect the creation. The triangle often contains a phallic symbol
function of the pineal gland. representing the male energy and the astral body.
An indigo lotus with two large petals, symbolizing Unbalanced Ajna symptoms include brain tumors,
the material world (Prakriti) and pure consciousness seizure, stroke, panic, depression, learning disabilities,
(Purush) represents Ajna. The left petal also represents poor eyesight, migraines, insomnia, high blood
the moon- the right, the sun. A circle in the center of pressure, low immune function, addiction.

Color Symbolism
Ajna, the “guru” chakra, is the chakra of perception beyond sight. Its affirmation is “I see” and the third-eye
governs your intuition, wisdom, insight and understanding.
The indigo represents wisdom, self-mastery and spiritual realization. Indigo is a calming color for highly
sensitive people, and indigo flowered herbs, such as peppermint and catnip are also calming and can help
dispel bad dreams or worries.
Wearing stones, especially as jewelry at the pressure points (wrist, throat, lymph by the ears), will increase
the focus of Ajna. Consuming “indigo” foods will nourish the throat chakra from within. Combining blue
clothing or jewelry with nutrition will help hone in on Ajna during meditation.
However, too much indigo can make one feel spiritually superior. To counteract these feelings of superiority,
try working the sacral chakra.

37
Ajna Nutrition
Similar to Vishuddha, Ajna fruits and vegetables support eye health, can help lower cholesterol, boost immune
system activity, improve mineral absorption, and help fight inflammation, reduce tumor growth and limit the
activity of cancer cells.
Ajna foods to eat include blueberries, blackberries, raspberries, grapes. Wine, grape juice and poppy seeds are also
beneficial to this chakra.

38
 Ajna Crystals
Amethyst Tanzanite
Amethyst is a variety of Tanzanite, a metamorphic stone, is only found in
quartz, the violet color Tanzania (and probably not “fair trade”- just putting
attributed to natural that out there) and is the blue variety of a mineral zoisite
irradiation of iron impurities. (calcium aluminium hydroxy sorsoilicate). Tanzanite
Known as the stone of opens the wearer to clairauditory experiences, spiritual
spirituality, ancient Grecians connection and all aspect
used amethyst to mitigate of psychic communication.
the effects of alcohol. Today, Tanzanite dispels negativity
it is recommended to addicts and depression and provides
to help overcome addictions. The royal purple creates a balance between personal
protective energy field around the wearer. It is excellent power and actualization of
to use during meditation and assists spiritual awareness the will.
and growth.
Lapis Lazuli
Lapis lazuli is a metamorphic cooler rock by the melting force of magma). Lapis
mineral composed of lazurite, inspires creative expression, opens one to wisdom
calcite, sodalite and pyrite and and self-responsibility and enhance psychic
usually occurs in crystalline abilities and communication with spirit guides. Its
marbles because of contact strong association with the throat chakra will help
metamorphism (pre-existing build confidence in the ability to say just the right
igneous rocks “smooshed” against thing.

Ajna Mantra Ajna Mudra

The Ajna chakra mantra is “Om” with which you are
probably familiar.
Position your mouth as you would to say “U”. Pronounce
the “O” from the throat and finish with “M” by closing
your lips and deeply extending the humming as long as
you can.
“Om” is used to achieve a meditative state, effortlessly.
(Part of the reason you may see movies, etc. where an
upset person uses “Om” to calm themselves.)

The Ajna chakra mudra is Kalesvara; extend and touch

Ajna Tones the pads of the middle fingers and thumbs. Curl the
index, ring and pinky fingers inward and touch the
Ajna chakra diatonic note is “A.”. The solfeggio fre- backs of the fingers together from joint to tip. Point the
quency is 852Hz, isochronic/binaural frequency is thumbs toward your chest with your elbows out to the
448Hz. side.
39
 Ajna Affirmations

40
 Ajna Meditation

Ajna’s element is Light and it’s associated with them. Put your hands together in open-handed
extra sensory-perception (sixth sense). Sunlight prayer at your navel and inhale, bringing the
is extremely important to stimulate the pineal energy of the Divine light into your hands.
gland and meditation (for at least 30 minutes) in As you incorporate your mantra into the
sunlight is highly recommended. meditation, fold your hands into the appropriate
Sit in lotus position (cross-legged) or in a straight- mudra and maintain the position for the length
backed chair. Close your eyes and imagine a of your meditation, or as long as you can.
bright, white light above your head. This is the When you are ready to complete your meditation,
Divine light, from which all souls come and to gather the indigo light back to the third eye and
which all souls will return. up to the crown, turning it back into the white
Take deep, steady breaths, each time completely Divine light. Breathe and count up from 1 to 5,
filling the lungs and expanding the belly. Try to bringing the Divine light up through the crown
get air all the way down to the base of your spine. of the head, taking with it distrust, depression,
As you breathe, count down from 20 to 1, with confusion, disassociation with the self and others.
each breath in, move the Divine light further At the close of your meditation, bring the hands
down the spine. back to prayer at the heart and move them slowly
In your mind’s eye, visualize the light entering to the third-eye, usually in conjunction with the
through the crown of your head, and travel down rising Divine light. Bow your head slightly to
to become a swirling, bright indigo light at your bring your forehead to touch the thumbs and
third eye. Imagine it expanding, first across your slowly come out of your meditation.
brow ridge, then all around your head with the If you like to follow yoga tradition, you can
purpose of strengthening your ability to dream, close with “Namaste” (Nah-mah-stay), which
to visualize, to think without attachment. essentially means “I see and bow to the Light
“Wash” the energy into your hands. Rub your within.”
hands together about a dozen times, warming

41
 Sahasrara

Crown Chakra

42
Crown Chakra: Sahasrara
Sahasrara (Sah-hās-raw-raw) is the chakra of pure
consciousness. Sahasrara is Sanskrit for “thousand” and
implies the vastness of the universal consciousness. This
chakra maintains our sense of connection to the divine
universe. Cultivate this chakra by doing for one-another
and expressing gratitude- to the Divine, to one-another,
to the self.
Sahasrara is located at the top of the skull were the
“soft spot” is as an infant. Infants are believed to have
an innate attachment to the divine consciousness (thus
the open chakra) and it is through this chakra point the
soul is believed to depart in death.
The crown chakra is associated with the color violet, or
sometimes white, signifying the highest color on the
light spectrum (rainbow). It is represented by a lotus
with a thousand petals, arranged in 20 layers of 50 petals Unbalanced Sahasrara symptoms include lack of
each; however, traditional translations consider this to impulse control, disassociation, lack of empathy,
be a lotus of infinite petals- symbolizing the infinity unreliability, poor life-choices, depression, muscular
of the universe. The violet color embodies wisdom, diseases, chronic exhaustion, sensitivity to light and
spirituality, psychic awareness. sound, chronic migraine.

Color Symbolism
Sahasrara chakra, the “crown” chakra, is located at the top of the head. This chakra symbolizes obtaining
Divine consciousness of the truth that one is all, and all is one. Its affirmation is “I Understand” and this
chakra represents your spiritual connection to the Divine, enlightenment, prayer and faith.
The crown chakra is associated with violet, or white, symbolizing the highest color of the light spectrum. White
contains all color united in pure light. The “royal color,” violet represents spiritual fulfillment, transformation,
and wisdom.
Wearing stones, especially as jewelry at the pressure points (wrist, throat, lymph by the ears), will increase the
focus of Sahasrara.
As Sahasrara represents transcendence, there are no nutritional foods associated with this chakra, instead a
combination of fasting and meditation is recommended. Combining white or violet clothing or jewelry in
addition to fasting will help hone in on Sahasrara during meditation.
However, too much violet can bring out qualities of impatience, irritability and arrogance. Balance these
“superior” feelings by focusing on Manipura.

43
Sahasrara Nutrition
Fasting is recommended to strengthen the connection to the Divine. Sahasrara is about ascending the physical
plane. However, just going a day without eating or drinking can be detrimental to your overall well-being.
Included is an article that describes the different ways to build up to fasting. Although it is not specifically chakra-
related, the article provides sound insight into fasting. Additionally, this site will give you more information about
the cultural significance of fasting to many different faiths and religious groups.
http://www.healingdaily.com/juicing-for-health/how-to-fast.htm

44
 Sahasrara Crystals
Amethyst Clear Quartz
Amethyst is a variety of Clear quartz is a mineral composed in a framework
quartz, the violet color of silicon-oxygen tetrahedral and is the second most
attributed to natural common mineral in Earth’s crust, behind feldspar.
irradiation of iron impurities. Clear quartz aids in purifying physical, mental and
Known as the stone of spiritual bodies. It heals
spirituality, ancient Grecians negativity associated
used amethyst to mitigate with perspectives and
the effects of alcohol. Today, judgments, and helps
it is recommended to addicts redirect your materialistic
to help overcome addictions. The royal purple creates a desires toward spiritual
protective energy field around the wear. It is excellent pursuits.
to use during meditation and assists spiritual awareness
and growth.
Howlite
Howlite is a borate mineral found in It is also often sold under the misleading moniker
deposits from ancient, evaporated “white turquoise” or “white buffalo turquoise.”
bodies of water- such as river or sea Howlite is considered a communication stone,
beds. Because of its porous nature, strengthening calm in discussions and facilitating
howlite can be easily dyed- usually awareness. It encourages reasoning through
to resemble turquoise. observation.

Sahasrara Mantra Sahasrara Mudra

While the seed mantra of Sahasrara is silence, some
teach a tradition of a breathy “Aum” (Ah) as in a sigh of
contentment or reflief.
During meditation, chant the mantra several times
while exhaling. As you inhale, continue to chant the
mantra silently, attempting to keep the mantra in time
with both your breath and the tonal meditation.

Sahasrara Tones
Sahasrara chakra diatonic note is “B.”. The solfeggio
frequency is 963Hz, isochronic/binaural frequency is
480Hz.
The mudra for Sahasrara is called Uttarabodhi and
symbolizes the experience of unification. Pinky (or
index) fingers touch and extend toward the sky, while
the remaining fingers are clasped or crossed. The
clasped hands are raised above the head.
45
 Sahasrara Affirmations

46
 Sahasrara Meditation
Sahasrara is beyond the elements and is all the hands together about a dozen times, warming
elements, it is considered the cosmic energy or them. Put your hands together in open-handed
the Divine consciousness. Empathy and unity prayer at your navel and inhale, bringing the
(super-consciousness) are the senses associated energy of the Divine light into your hands.
with Sahasrara. The best way to cultivate the As you incorporate your mantra into the
Sahasrara is to give selflessly of the self to others; meditation, fold your hands into the appropriate
service work, alms, prayer, fasting, even cleaning mudra and maintain the position for the length
are considered balancing to the Sahasrara. of your meditation, or as long as you can.
Sit in lotus position (cross-legged) or in a straight- Repeat the mantras or affirmations until your
backed chair. Close your eyes and imagine a heart feels light, your crown begins to tingle and
bright, white light above your head. This is the you feel interconnectedness with the universe
Divine light, from which all souls come and to and the earth around you.
which all souls will return.
When you are ready to complete your meditation,
Take deep, steady breaths, each time completely simply send the violet light back into the Divine
filling the lungs and expanding the belly. Try to light, through the crown. Breathe and count up
get air all the way down to the base of your spine. from 1 to 5, bringing the Divine light up through
As you breathe, count down from 20 to 1, with the crown of the head, taking with it chaos,
each breath in, move the Divine light further instability, fear, and insecurity.
down the spine.
At the close of your meditation, bring the hands
In your mind’s eye, visualize the light entering back to prayer at the heart and move them slowly
through the crown of your head and planting itself to the third-eye, usually in conjunction with the
there. Imagine out of the crown, blooms a violet rising Divine light. Bow your head slightly to
lotus with many, many layers of petals. As you bring your forehead to touch the thumbs and
breathe, imagine each layer of petals opening and slowly come out of your meditation.
recite affirmations as each layer opens, bringing
If you like to follow yoga tradition, you can
the light of understanding through your physical
close with “Namaste” (Nah-mah-stay), which
form and out to connect with the universe. essentially means “I see and bow to the Light
“Wash” the energy into your hands. Rub your within.”

47
Online Resources
Chakra Tones & Mantra
There are several different ways to include tones in your chakra meditation. Isochronic tones can relate to the
ringing-in-the-ears; cue into the ringing to determine on which chakra to focus. Isochronic tones are single tone
pulses, designed to stimulate alpha brainwaves to increase focus, energy and mood, while reducing the effects of
stress on the body. As isochronic tones are a singular tone, they can be incorporated into meditation without the
use of headphones.
Binaural beats are another form of tonal meditation. Binaural beats broadcast separate frequencies into each ear
to reduce brain waves to a calmer, lower frequency. Headphones are required for binaural beats, as the tones are
slightly different for each ear. When the brain hears slightly different frequencies in each ear, it will make up the
difference.
Before our digital age, these frequencies were often obtained through the use of singing bowls, gongs, or chimes.
Each chakra is ascribed a different diatonic note and solfeggio frequency. As you advance your chakra meditation
practice, utilize a combination of tonal meditations, mantras and mudras to further connect with the chakra point
and achieve a deep state of meditation.
In addition to external tones, each chakra has an internal tone- or mantra. Each mantra resonates in the diatonic
note and the sound is pulled up from the belly, through the chest and throat, to vibrate in the mouth. If done
correctly, the mantra for each chakra should resonate in the mouth at the same frequency as its solfeggio frequency.

Muladhara Svadhisthana
Singing bowl: https://youtu.be/W7zKtDk6mFg Singing bowl: https://youtu.be/v2j3gq18Tpg
Isochronic tone: https://youtu.be/R-4K2PxfdCc Isochronic tone: https://youtu.be/6SRj6iGwrEo
Binaural beat: https://youtu.be/cXEa1vYw-g4 Binaural beat: https://youtu.be/809sYpNVN1M
Mantra: https://youtu.be/tiLNJPjFhz4 Mantra: https://youtu.be/N6Kv0dYDCCw

Manipura Anahata
Singing bowl: https://youtu.be/H8xIHeR9TDk Singing bowl: https://youtu.be/qxLoVPZvtTY
Isochronic tone: https://youtu.be/xj2TCTu49rY Isochronic tone: https://youtu.be/DtLBdoUQMTc
Binaural beat: https://youtu.be/yUskTa6mUJ0 Binaural beat: https://youtu.be/lghfu5Dgvwo
Mantra: https://youtu.be/QXAxn4iMnnU Mantra: https://youtu.be/-Kfw8YD_-fU

Vishuddha Ajna
Singing bowl: https://youtu.be/9rNfKW1hARY Singing bowl: https://youtu.be/-TYiZfEgDw8
Isochronic tone: https://youtu.be/Hg41VIdDEMQ Isochronic tone: https://youtu.be/XfJsqgLIN3s
Binaural beat: https://youtu.be/Aun0-WnIRz4 Binaural beat: https://youtu.be/vyox4F0Gedc
Mantra: https://youtu.be/tiOiBFugE4s Mantra: https://youtu.be/Ppym7h0nnQs

Sahasrara Chakra Yoga

Singing bowl: https://youtu.be/WCkbqHrJJz8
Isochronic tone: https://youtu.be/FuBbORgQfx4 7 Day Chakra Series with Jen Hilman
Binaural beat: https://youtu.be/__oTjM2T2Wg YogaTX: https://youtu.be/EgblhioFi68
Mantra: https://youtu.be/KsJ8dVjxaMY Link is to intoductory video for playlist.

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Photo Credits
1. Kisspng.com, Chakra symbols, www.kisspng.com
2. (page 5) Doug Knuth, Buddha Dordenma close-up, 2012, photography, https://www.flickr.com/photos/dknuth/
albums/72157632059324120
3. Ray Van Gundy, It Begins Within chakra series, 2014, digital art, www.rayvangundy.com
4. Christopher Baker, Food Studio portfolio, photography, christopherbakerphoto.com/#/portfolio/food-studio
5. Tilly Campbell-Allen, Blue Hand mudra series, 2014, ahimsa silk painting, www.tillyssilkalchemy.com
6. Jo Jayson, Goddess Chakra series, 2008, oil and collage, www.jojayson.com
7. (page 27) Aspen Moon, Anahata, 2014, acrylic on canvas, aspenmoonart.com/anahata
8. (page 38) Emily Spain, “Blueberry Lime Cheesecake”, 2016, www.prettypies.com
9. (page 44) Jan Betts, Illumination, 2009, oil on canvas, www.janbettsart.com/art-gallery/#39
All other images are stock photos, unless otherwise noted.
Affirmations by Jaimee Maurer

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