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Alternate Nostril Breathing Benefits & How-To Guide
In this article, discover the health benefits of alternate nostril breathing, a breath control practice in which you alternate inhaling and exhaling out of each nostril. You’ll also learn about the spiritual benefits of this practice and get a step-by-step guide on how to start today.
Pin this for later! Alternate Nostril Breathing (Nadi Shodhana Pranayama): Benefits & How-To Guide What is Alternate Nostril Breathing?
Alternate nostril breathing, also known as Nadi Shodhana or Nadi Shodhana Pranayama (translated to “subtle energy clearing breathing technique”), is a breath control practice commonly used in meditation and yoga. It’s often used as a way to clear blocked energy within your body as well as to cultivate a sense of calm and stillness within.
The practice of alternate nostril breathing is exactly as it sounds; it’s a breathing technique in which you alternate breathing in and out of each of your nostrils by closing off one of your nostrils with your fingers.
A typical practice might look something like this: close your right nostril and inhale through your left nostril. At the top of your inhale, switch and close your left nostril, exhaling out of your right nostril. Inhale through your right nostril, then close it and exhale out of your left nostril. Inhale through your left nostril, then close it and exhale out of your right nostril. Continue this pattern for the remainder of your practice.
Below, I’ll discuss this practice in greater detail. First, though, let’s look at the health benefits of alternate nostril breathing as well as the spiritual benefits of utilizing this powerful practice.
Health Benefits
So why practice alternate nostril breathing? Personally, I practice it as a way to calm my mind and ground myself to the present moment. When I sit down to meditate, I find it helpful to take a minute or two to practice alternate nostril breathing before I begin. This helps me to release distractions, clear my mind, and get centered as I start my meditation.
I also use alternate nostril breathing as a way to clear any blockages in my body’s energy channels, which I’ll discuss in more detail in the Spiritual Benefits section below.
Here are some of the commonly cited health benefits of alternate nostril breathing:
- Calms the mind
- Reduces anxiety
- Reduces stress
- Relaxes the body
- Improves cardiovascular function
- Improves lung function
- Promotes overall well-being
While the positive benefits of alternate nostril breathing have been promoted by yogis and meditation practitioners for years, there’s now some scientific evidence to back up these claims.
In this 2013 study, researchers found that those who practiced alternate nostril breathing showed a reduction in perceived stress levels and well as lower heart rates, respiratory rates, and blood pressure.
And in this 2017 study, researchers found that the practice of alternate nostril breathing (as well as other yogic breathing techniques) had a positive effect on respiratory endurance and the lung functions of competitive swimmers.
This 2018 review also shows how various yogic breathing techniques, including alternate nostril breathing, can be beneficial to one’s overall health and well-being.
If you have any questions about whether alternate nostril breathing could be helpful for you, please talk to your healthcare practitioner.
Spiritual Benefits
The spiritual benefits of alternate nostril-breathing can be linked to your chakra system, and more specifically, your nadis.
What are nadis? Nadis are the energy channels through which your life force flows; the word nadi is a Sanskrit word meaning “tube”, “channel”, or “flow.”
Many estimate that you have between 21,000 to 72,000 nadis in your body, though some believe there could be hundreds of thousands or even millions of nadis within each of us. Two of the most important nadis that you should know about are your Ida Nadi and your Pingala Nadi.
Your Ida Nadi is associated with your feminine energy and starts at the base of your spine (at your root chakra). It then runs through your core to your left nostril. It’s associated with right-brain dominance and what you might describe as your softer, darker energy.
Your Pingala Nadi is associated your masculine energy. It starts at the base of your spine (also at your root chakra) and runs through your core to your right nostril. (The Ida Nadi and the Pingala Nadi flow upwards criss-crossing each other at your chakra points.) It’s associated with left-brain dominance and what you might describe as stronger, lighter energy.
When your nadis become blocked, you may experience energy imbalances that can have negative effects on your physical, mental, emotional, and spiritual self. One way to clear energy imbalances is through alternate nostril breathing.
As you can see from the image above, your Ida Nadi runs through to your left nostril, and your Pingala Nadi runs through your right nostril. Alternate nostril breathing is a direct connection to these energy channels.
To know if either of these nadis might be blocked, you can do a quick test now. Gently press any of the fingers on your right hand against the right side of your nose, closing the right nostril. Place the fingers of your left hand below your left nostril. Exhale through your nose, noticing whether you can feel the warm air of your exhale against your left fingers. Then try this with your right nostril.
If you feel little or no air out of your left nostril, your Ida Nadi may be experiencing blockages. This represents your feminine energy, which is tied to surrendering, allowing, and just being.
If you feel little or no air out of your right nostril, your Pingala Nadi may be experiencing blockages. This represents your masculine energy, which is tied to hustling, achieving, and doing.
Neither side is more or less important than the other; when you find a balance between the two, you’re able to live your truest, most authentic life.
If you’re experiencing blockages to either of these energy channels, alternate nostril breathing can be a powerful tool to help clear these blockages.
However, I definitely encourage you not to stop there. It’s important to listen to your inner rhythm. For instance, if you’ve been in hustle mode for too long, your inner being may tell you it’s time to step back for a while and allow yourself to just be.
- You May Also Like: How To Create A Meditation Table (A Complete Guide)
Pin this for later! How to Practice Alternate Nostril Breathing
So are you ready to try alternate nostril breathing? Below, you’ll find step-by-step instructions to begin this powerful practice.
Please note that while my instructions have you starting out in a certain position, you don’t necessarily have to be in a meditation position to do this throughout the day. For instance, if you’re at work and want to practice alternate nostril breathing at your desk, that’s totally fine!
- You can start in your preferred meditation position, sitting cross-legged on the floor or on a chair with your feet planted on the ground. (Just not laying down.) Keep your spine straight and your head lifted.
- Lift your right hand. With this practice, you’re going to use three fingers: pinky, ring, and thumb. You can take your index and middle finger and fold them against your palm, so only the pinky, ring finger, and thumb are sticking up.
- You may want to take a few deep breaths first and spend a minute or two grounding yourself to this present moment. Take as much time as you need.
- With the right thumb of the right hand, close your right nostril. Inhale deeply through your left nostril.
- At the top of your inhale, pause. Lift your thumb from your right nostril and close your left nostril using your pinky and ring finger. Exhale fully through your right nostril.
- Then inhale through your right nostril, exhale through your left nostril.
- Inhale through your left nostril, exhale through your right nostril.
- Continue this pattern for several minutes, pausing at the top of each inhale and exhale. You can continue this practice for as long as you’d like.
As you continue to practice, try to follow your breath all the way from the base of your spine to your nostrils. Both your Ida Nadi and Pingala Nadi begin at the base of your spine and go through your left and right nostrils, respectively. Following the breath from the base of your spine through your nostrils allows you to connect with these energy channels, helping you to clear any blockages in either or both nadis.
Have you tried alternate nostril breathing? What benefits have you found through using breath control practices? Leave your comments and questions in the comment box below!
And for uplifting affirmations, chakra resources, meditation tools, self-love encouragement, and more, be sure to follow me on Pinterest and Instagram!
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Pin this for later! Alternate Nostril Breathing (Nadi Shodhana Pranayama): Benefits & How-To Guide 
Zanna Keithley is an author, poet, and social media content creator who writes short prose dedicated to inspiring readers to follow their dreams, trust their intuition, and create beautiful and fulfilling lives. You can find her original writing on Instagram @zannakeithley.
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What Are Nadis? Nadis and Chakra Healing, Yoga & More
What are nadis? In this post, learn all about nadis, the energy channels through which your life force flows. Discover the relationship between nadis and chakras, and learn how to keep your nadis clear and open so you can align with your highest self.
Pin this for later! What Are Nadis? A Guide to Nadis for Chakra Healing, Yoga & More Your Energy Centers
It’s likely if you have a spiritual practice, meditate, and/or practice yoga, you’ve heard of chakras, your body’s energy centers through which your life force (or prana) flows. Chakra is a Sanskrit word for “wheel” or “disk” and is commonly defined as a wheel of energy in your body.
Your body has seven main chakras: Root, Sacral, Solar Plexus, Heart, Throat, Third Eye, and Crown. Each chakra has associated attributes and plays a distinct role in your mental, emotional, physical, and spiritual health and well-being. For instance, your root chakra (also known as your first chakra) is your body’s energy center for stability, security, groundedness, safety, and strength. As the lowest energy center in your body, it acts as your foundation. When your root chakra is open and balanced, you feel stable and secure. Without a balanced root chakra and stable foundation, it’s likely that your other energy centers will also become imbalanced.
I won’t go into too much detail about chakras today, but if you’re interested in learning more, I’ve included links to some of my chakra blog posts below. I also encourage you to check out my Chakra Healing Bundle, which includes a Chakra Healing eBook, Chakra Healing Workbook, and 8-Week Chakra Healing Guide.
What I do want you to know about chakras today is this: even though each of your chakras plays a distinct role in your overall well-being, all of your chakras work together as one whole system. When one becomes imbalanced, it’s likely to affect the others. You can compare this to the physical organs inside your body: when one organ isn’t functioning correctly, this may negatively affect other parts of your body. All of your chakras play a significant role in keeping you in optimum health.
While you often only hear about the seven main chakras, your body actually has 114 chakras, and some people believe there are even more. For instance, you have chakras in your hands, shoulders, and tongue, and there are even two chakras that reside outside your body.
Finally, the last thing I want to note about chakras is that unlike your organs, your chakras aren’t an actual physical thing you can see in an x-ray. Rather, you experience them through feelings, sensations, and your own inner knowing.
- Start here to learn more about chakras: Chakra Colors and Meanings: A Beginner’s Guide and A Beginner’s Guide to Understanding and Unblocking Your Chakras
What Are Nadis?
So what are nadis, and how do they play a role in your chakra system?
Nadis are the energy channels through which your life force flows; the word nadi is a Sanskrit word meaning “tube”, “channel”, or “flow.” (I’ve also seen it translated to “a flowing river.”) The points at which these nadis intersect are your chakras. You can think of it like a town with numerous roads and a building at each intersection. Your nadis are the roads, and your chakras are the buildings at each intersection. Cars, or your energy, are traveling up and down these roads to the buildings.
When the system is working perfectly, these buildings are open 24/7, and the cars are continually moving in and out of them.
This is the same as your energy centers: ideally, your chakras are always open so that energy can flow to and through them.
While the buildings and chakras get all the attention, they only work when the system as a whole works: roads need to be made for cars to travel on, and nadis are needed for energy to travel through.
Now, I do want to note that my road analogy isn’t a perfect comparison. Nadis are energy channels through which your life force flows, but they’are also intrinsically more than just a road to get to a chakra. If you’ve ever had an out-of-body experience, experienced an altered state of consciousness (often through meditation), or had a light-at-the-end-of-the-tunnel experience, it may be attributed to energy escaping through the body through your nadis. Nadis are also correlated to spiritual development and what you might consider “spiritual powers” (such as sensing or seeing auras).
Many estimate that you have between 21,000 to 72,000 nadis in your body, though some people believe there could be hundreds of thousands or even millions of nadis within each of us.
Just like you have over a hundred chakras but seven have been singled out as your main chakras, you have thousands of nadis, but three are believed to be most important: the Sushumna Nadi, the Ida Nadi, and the Pingala Nadi.
Sushumna Nadi
The Sushumna Nadi is believed to be the most important of all the thousands of nadis that exist within your body. Running up the base of your spine to the crown of your head, this energy channel runs through all of your main chakras and is believed to be connected to your highest self. When it’s unblocked and energy can flow freely through it, you are aligned with your true, highest, most authentic self. You also become open to experiencing a profound spiritual awakening, feel a sense of deep inner wisdom, and know deep inner peace and true harmony within your mind, body, and spirit.
Ida Nadi
Your Ida Nadi is associated with your feminine energy and starts at the base of your spine (at your root chakra). It then runs through your core to your left nostril. It is associated with right-brain dominance and what you might describe as softer, darker energy. It is also associated with the moon.
Pingala Nadi
Your Pingala Nadi is associated with your masculine energy. It starts at the base of your spine (at your root chakra) and runs through your core to your right nostril. (The Ida Nadi and the Pingala Nadi flow upwards criss-crossing each other at your chakra points.) It’s associated with left-brain dominance and what you might describe as stronger, lighter energy. As the Ida Nadi is associated with the moon, the Pingala Nadi is associated with the sun.
Unblocking Your Nadis
A lot of attention is paid to opening, healing, and unblocking your chakras, but it’s just as important that your nadis remain open and unblocked. Again, to return to the road analogy, in order for cars to get to the intersections where the buildings are located, they need to be able to travel freely up and down the roads. If a road is blocked, this not only inhibits the cars to travel through that road, but it affects neighboring roads as well.
If any of your energy channels become blocked, energy can no longer pass freely through it, inhibiting your energy from reaching your chakras. This can have negative effects on your physical, mental, emotional, and spiritual self.
So how do you ensure your nadis remain clear for energy to easily pass through? Here are a few methods:
Alternate Nostril Breathing
Have you ever noticed that you may breathe easier through one nostril than the other? If not, you can try a quick test right now. Gently press any of the fingers on your right hand against the right side of your nose, closing the right nostril. Place the fingers of your left hand below your left nostril. Exhale through your nose, noticing whether you can feel the warm air of your exhale against your left fingers. Then try this with your right nostril.
If you’re able to feel air moving easily through both nostrils, that’s a good sign! If not, one of your nadis may be experiencing blockages. Alternate nostril breathing, also known as Nadi Shodhana, is one method to clear your energy channels so energy can flow freely through them. There are several ways to do this, so I’ll explain the method I use below, then link to some articles that discuss a few other methods.
- You can start in your preferred meditation position, sitting cross-legged on the floor or on a chair with your feet planted on the ground. (Just not laying down.) Keep your spine straight and your head lifted.
- Lift your right hand. With this practice, you’re going to use three fingers: pinky, ring, and thumb. You can take your index and middle finger and fold them against your palm, so only the pinky, ring finger, and thumb are sticking up.
- You may want to take a few deep breaths first and spend a minute or two grounding yourself to this present moment. Take as much time as you need.
- With the right thumb of the right hand, close your right nostril. Inhale deeply through your left nostril.
- At the top of your inhale, pause. Lift your thumb from your right nostril and close your left nostril using your pinky and ring finger. Exhale fully through your right nostril.
- Then inhale through your right nostril, exhale through your left nostril.
- Inhale through your left nostril, exhale through your right nostril.
- Continue this pattern for several minutes, pausing at the top of each inhale and exhale. You can continue this practice for as long as you’d like.
Since the Ida Nadi and Pingala Nadi both start at the base of your spine, criss-crossing each other and running through your left and right nostrils, respectively, it’s important to really follow your breath as you practice alternate nostril breathing. When your right nostril is closed, follow your breath from the base of your spine to your left nostril; when your left nostril is closed, follow your breath from the base of your spine to your right nostril.
Here are a few articles that discuss alternate nostril breathing and various methods for completing this practice:
- Chopra: Nadi Shodhana: How to Practice Alternate Nostril Breathing
- Yoga Journal: Channel-Cleaning Breath
- The Art of Living: Alternate Nostril Breathing Technique (Nadi Shodhan Pranayama)
Hatha Yoga
Hatha yoga is the type of yoga the general public likely thinks of when they hear the word “yoga”: yoga that pairs poses, or asanas, with breathing techniques, or pranayama. When you’re looking at a course catalog for your local yoga studio, you can typically be certain that anything titled Hatha Yoga will move a little slower and may include breathing exercises, static postures, and possibly even a meditation to start or end the class.
Ha is translated to mean sun, and tha is translated to mean moon. If you remember from the bulletpoints on the Ida Nadi and Pingala Nadi above, the Ida Nadi is associated with the moon, and the Pingala Nadi is associated with the sun. The practice of Hatha yoga aims to balance these two energies – moon and sun, feminine and masculine – to bring the Ida Nadi and Pingala Nadi into equilibrium. (Note: The literal meaning of the word “hatha” means “force,” “effort,” or “exertion.”)
Positive Affirmations and Intentions
Have you ever heard the phrase, “Where your attention goes, energy flows”? Your mindset plays a powerful role in the harmony of your mind, body, and spirit. For instance, if you easily become overwhelmed and have thoughts that correlate with stress and anxiety, this negative energy will manifest in physical, emotional, and spiritual turmoil. When you’re able to cultivate a mindset of inner peace and tranquility, your energy is able to flow more freely throughout your body. Note that this isn’t a call to engage in toxic positivity, which is just as dangerous as stress and anxiety. You should always honor all of your feelings, even those you deem as negative. But you don’t have to stay with those negative thoughts. As Paulo Coelho wrote, “You drown not by falling into a river, but by staying submerged in it.” Use positive affirmations that truly resonate with you, and set the intention each day to remain grounded, stable, and peaceful, no matter what occurs in your external world.
Gentle Movement
If the weather allows it, go on a calming walk outside somewhere you feel safe and breathe in the fresh air. Engage in gentle movement that feels good to you and doesn’t put too much stress on your body. If you’re able to jog without breathing too heavily, you can do this as well. But don’t feel limited to these options. For instance, I’ve exercised using a weighted hula hoop and found this to be extremely effective in stimulating the movement of energy throughout my body. (Plus, it’s fun!) Gentle movement stimulates the flow of energy within the body in a way that can be both nurturing and calming.
Final Thoughts
While chakras rightfully get a lot of attention when it comes to the total well-being of your mind, body, and spirit, it’s important not to forget the role your nadis play in your overall health. Your nadis also play an essential role in connecting to your highest self and experiencing spiritual growth. When these energy channels are open and clear, you are able to find alignment with your true self and maintain optimum health: spiritually, physically, mentally, and emotionally.
For more chakra resources, positive affirmations, self-love tools, manifestation inspiration, and more, be sure to follow me on Pinterest and Instagram!
Pin this for later! What Are Nadis? A Guide to Nadis for Chakra Healing, Yoga & More Zanna Keithley is an author, poet, and social media content creator who writes short prose dedicated to inspiring readers to follow their dreams, trust their intuition, and create beautiful and fulfilling lives. You can find her original writing on Instagram @zannakeithley.
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Sahasrara: Activate & Heal Your Crown Chakra
In this post, I cover all things Sahasrara, also known as your Crown Chakra. Discover how to heal, activate, and balance this energy center of spirituality, connection, and enlightenment. Plus, get some powerful spiritual affirmations and journal prompts designed to connect you to your highest self. And if you need a refresher on what chakras are, be sure to check out my beginner’s guide to chakras here.
Also, be sure to scroll to the bottom of this page for some awesome freebies! You’ll receive 35 free printable affirmations and 30 journal prompts to open and heal the crown chakra. Don’t miss these powerful healing tools!
Sahasrara: Activating, Balancing, and Healing the Crown Chakra Discover More About Chakras
- Overview: A Beginner’s Guide to Chakras
- Root Chakra
- Sacral Chakra
- Solar Plexus Chakra
- Heart Chakra
- Throat Chakra
- Third Eye Chakra
Sahasrara: The Crown Chakra
Have you ever felt like something was just missing from your life?
Sometimes, that thing can be hard to pinpoint, especially when, from the outside, it looks like you have everything.
I know this feeling intimately.
For years, I lived my life the way I believed I was “supposed” to live it. After graduating college, I found a comfortable office job and continued on the path of stability and security for many years.
And don’t get me wrong: stability and security are really, really important things, and I was grateful every day to have these privileges.
But something just felt empty inside me.
It took many years to learn that what was missing from my life was a spiritual connection to a higher power.
I had big dreams but believed that I was on my own to make them come true. I didn’t believe there was any higher presence trying to guide and help me. I wanted to believe this, but there was always a disconnection. I couldn’t let go of control and learn how to trust.
Cultivating this connection with a higher power – you might call this power God, Source Energy, the Universe, the Divine, All That Is, or any name that feels right to you – has been one of the greatest positive shifts in my life. And it’s not over: it’s something I’m still learning, discovering, and growing into every single day. In fact, I don’t think this process of growing and becoming every really ends.
There is a beautiful, peaceful, loving path to cultivating true connection: connection to yourself, connection to a higher power, and connection to your soul’s purpose.
The Sahasrara chakra is the gateway that gently guides you to taking that first step.
Why Balancing the Crown Chakra is Important
Have you ever heard stories about high-ranking CEOs and corporate bigwigs suddenly leaving their high-paying jobs, selling everything, and moving across the country to pursue their soul’s purpose? I remember reading once about a guy who was making millions in his high-ranking job, who gave up everything to follow his calling: growing coffee beans on an island somewhere, where he lived a quiet and humble life with his family.
At least, that’s how the article told the story.
I don’t know him, but I believe if you asked him, he wouldn’t say he “gave up” anything; rather, he received more than he could ever dream of.
Often, in these stories, you hear the person say they followed their intuition. They might call it an inner knowing or a calling. Often, we fight this feeling because it seemingly doesn’t make sense. It doesn’t follow logic and reason as we know it in our human experience. It seems absurd.
But something kind of magical happens when you surrender control to something higher than yourself and step into your calling:
Everything starts to unfold perfectly for you, better than you ever could’ve imagined.
This is what the crown chakra does for you.
The crown chakra is your energy center for spiritual connection, enlightenment, inner wisdom, and connecting with your highest self. When your crown chakra is open and flowing freely, you gain a sense of clarity and vision. You become more trusting, learn the beauty in surrender, and feel a sense of deep inner peace.
And if that still sounds kind of scary to you, know this: surrendering to a higher power doesn’t mean giving up your sense of personal power or identity.
Rather, it’s the opposite.
It allows you to step into your power and become more than you ever dreamed possible.
And it also helps you to accept and see the beauty in this human experience, even on the days when nothing seems to go as planned.
Below, I discuss the attributes of the Sahasrara chakra, or the crown chakra, and provide you with ways to heal and restore harmony to this energy center of spirituality. I also provide you with some gentle affirmations and powerful journal prompts to help guide you in your journey.
As you step forward onto the path of connection with your Sahasrara chakra, set the intention to connect with your inner self, and allow this intention to guide you forward through each step of your journey.
Crown Chakra Attributes
- Sanskrit Name: Sahasrara (“Thousand-petaled”)
- Location: Top of Head
- Color: Violet (White is often associated with this chakra as well.)
- Body Parts: Skull, Cerebral Cortex, Right Eye
- Symbol: Thousand-petaled lotus with a divine circle in the center
- Element: Thought/Consciousness
- Mantra: OM (or silence)
- Gemstones: Selenite, Clear Quartz, Amethyst, Diamond, Moonstone, Sapphire
- Essential Oils: Frankincense, Sandalwood, Saffron, Jasmine, Cedarwood, Lavender
Signs of a Balanced Crown Chakra
When your crown chakra is balanced, you feel a deep connection with a higher power and a sense of spiritual enlightenment. Rather than try to control every step of your journey, you know when to step back, surrender, and trust. When it comes to your future, you feel a sense of clarity, vision, and purpose. You take inspired action and trust your inner knowing to guide you down the right path.
Often, a balanced crown chakra means your lower energy centers are likely in harmony as well, as we’re best able to connect with our spiritual selves when our other needs are met. (Note that there may be exceptions.)
And when your energy centers are balanced, it’s likely that you’re truly living as your highest and most authentic self.
Here are some signs of a balanced crown chakra:
- Spiritual
- Enlightened
- Sense of clarity
- Focused
- Creative
- Trusting
- Peaceful
- Connected to a higher power
- Connected to oneself
- Feeling of divine peace
- Sense of inner wisdom
- Able to surrender to a power higher than oneself
- Trust in inner knowing
- Connected to your soul’s purpose
Signs of an Imbalanced Crown Chakra
When you experience imbalances in any of your energy centers, this imbalance could go one of two ways; it can become overactive or underactive.
With an overactive crown chakra, you might start to lose touch with yourself because you wrap your entire identity in spirituality. This may also cause you to become judgmental of others’ spirituality because you feel like you know the “right” answers.
When your crown chakra is underactive, you may lack a spiritual presence in your life. You feel a deep sense of isolation and disconnection, not just from a higher power but from yourself. You may also be more skeptical and close-minded toward the idea that a higher power even exists.
Below is a list of signs that your crown chakra may be imbalanced:
- Cynical
- Close-minded
- Disconnected from yourself
- Disconnected from a higher power
- Lack of faith
- Lack of purpose
- Frustrated with life
- Scattered
- Forgetful
- Confused
- Excessive isolation
- Lonely
- Unable to connect with others
- Critical of other’s spiritual beliefs
Physical Signs of an Imbalanced Crown Chakra
In addition to spiritual and emotional symptoms, you may experience physical symptoms when the energy flowing through your chakras is out of balance.
When the crown chakra is imbalanced, corresponding physical manifestations often arise in and around the area of the head.
Here are some of the signs and symptoms you may experience with an imbalanced crown chakra:
- Migraines and/or recurring headaches
- Nerve pain
- Insomnia
- Nightmares
- Neurological disorders
- Schizophrenia
Crown Chakra Affirmations
When using affirmations for your crown chakra, allow yourself to go within and focus on your inner world as well as to your divine connection to the Universe. Take a deep breath and let a flood of deep inner peace wash over you. Don’t try too hard; just simply allow yourself to be.
As you recite the affirmations below (or your own powerful crown chakra affirmations) you might envision a white light entering the crown of your head and washing over your body. You could also imagine a soothing purple light filling your aura.
Here are some peaceful and profound affirmations you can use to heal and activate the crown chakra:
- I honor the sacred divinity that exists within me.
- I am pure, beautiful, radiant light.
- I am divinely protected, inspired, and guided by the Universe.
- I surrender to the loving will of the Universe.
- I am aligned with my purpose and truth
- I am always divinely and lovingly guided.
- I release the need to control my life and surrender to a higher power.
- I trust my intuition and listen to the wisdom of the universe.
- I am always gently held and lovingly guided by this Universe.
- I release doubt and welcome faith.
- Every day, I feel more connected to my spirit.
- I openly accept spiritual guidance from a higher power.
- I am love. I am light. I am connected to all.
For more powerful crown chakra affirmations, be sure to check out my post, 35 Crown Chakra Affirmations for Spiritual Connection. And be sure to scroll to the bottom of this page to get your free printable affirmations and journal prompts.
Crown Chakra Journal Prompts
Journaling is a powerful way to balance, heal, activate, and simply seek to understand all of your energy centers. I find it especially helpful when it comes to the crown chakra, though, because it really allows you to connect with your inner self.
And it’s that inner work that’s truly going to allow you to connect to your spirit as well as to give you a sense of clarity and vision.
There’s no “right” way to journal, nor is there a right time. I like to journal in the morning, while many others like to journal at night. Simply find what works best for you. The most important thing is that you have some time to truly focus without distractions. This is especially important when it comes to the crown chakra, as you really want to be able to focus on connecting with the inner you.
Below are some detailed prompts you can use to heal and better understand your crown chakra:
- What does it mean to me to surrender? How do I practice surrendering? When are some times when I can surrender more? Are there any experiences in which I shouldn’t surrender? How do I surrender without losing my personal power?
- What (or who) is God to me? What is my relationship with a higher power? Do I feel like this higher power is something I find within me, outside of me, or both? Did I have any childhood experiences that negatively affected my belief, attitude, or relationship toward God (or The Universe, Source Energy, the Divine, or any other name that feels comfortable)? Describe in depth what God means to you.
- Visualize a day in which you are your highest and most authentic self with a balanced crown chakra. How do you feel when you wake up? How do you move about your day? How do you speak to yourself and others? What self-care activities do you prioritize? Write about this day in the present tense, and as you write, allow yourself to feel the positive emotions you imagine yourself feeling in this envisioned life.
- Describe your connections to other living beings: people, animals, plants, the earth, and the universe as a whole. Have you ever experienced a sense of oneness with some or all? What does it mean to you to be connected to all? Is it possible to have an individual identity while feeling connected to all?
For more powerful crown chakra journal prompts, be sure to check out my post, 30 Journal Prompts to Open and Heal the Crown Chakra. And be sure to scroll to the bottom of this page to get your free printable affirmations and journal prompts!
Activating and Healing the Crown Chakra
Color Therapy
Color therapy is essentially the act of surrounding yourself with the color of the chakra you’re intending to heal or activate. For the crown chakra, that means immersing yourself in all things violet (with a touch of white, if you’d like.) Eat purple foods like purple grapes, purple carrots, prunes, purple potatoes, and plums. Write spiritual affirmations on purple post-it notes and place them around your home and workspace. Wear violet clothing and jewelry. Paint with purple and white. Place violet items around your space and let them bring you serenity.
Detox/Fast
Your physical body needs food for nourishment, but your spiritual self doesn’t really need food in the same way. Unlike your other energy centers, which have associated foods that allow for healing, the crown chakra is best healed by detoxing or fasting.* This helps you to clear your mind while flushing out toxins that may be harming your body. When detoxing, focus on fresh fruits, veggies, and lots of water.
*If you choose to detox or fast, just make sure you’re following the proper guidance of a medical professional.
Nature
Try to find an open field or special spot that gives you lots of space to think, turn inward, and simply be. If you feel safe and comfortable enough to meditate outdoors, this would be the perfect time to meditate. If the weather allows, journaling outdoors is also another powerful practice for healing.
Yoga
Yoga is a beautiful restorative practice that allows you to balance and heal your body’s energy centers.
To activate or heal the energy in your crown chakra, you could actually perform poses that focus on healing the lower six chakras. It may seem weird, but the truth is, it’s more difficult to have a balanced crown chakra when your other energy centers are imbalanced. By focusing on the energy below, you’re better able to heal the energy above.
To heal or activate the crown chakra, you can also choose poses that allow you to look within. You might already have a few poses in mind that allow for this type of inner work.
Here’s a list of poses that may help in healing the crown chakra:
- Lotus Pose
- Corpse Pose
- Tree Pose
- Headstand
- Fish Pose
- Standing Prayer Backbend
And here’s a great 10-minute crown chakra yoga routine from Yoga with Christina if you’re unsure where to start.
Meditation
Meditation is a powerful healing tool for any of your energy centers, but it’s especially profound when it comes to the crown chakra as the crown chakra’s associated element is thought/consciousness. Connecting with your inner self is key to opening up and healing this energy center.
When you meditate, you might imagine a beautiful white light entering through the crown of your head and filling your entire being. You could also envision a soothing, violet energy filling your aura.
Here are some free guided Sahasrara chakra meditations you can find on the Insight Timer app:
- Crown Chakra Healing Meditation by Nicole.For.Real
- Crown Chakra Guided Practice for Connecting with Higher Power by Natalie Perez
- Crown Chakra: Connect with Spirit by Amy Patee
Journaling
You can use the journal prompts above or write down some beautiful crown chakra affirmations as you journal. You might also choose to sit down without a prompt and simply connect to your inner self.
Sahasrara Chakra Affirmations
You can repeat Sahasrara (crown chakra) affirmations as you wake up in the morning and as you’re getting ready for the day. You might also repeat them at night before you go to bed. I also like to find creative ways to incorporate affirmations throughout the day, like sticking post-it notes around my home and work space and setting up phone notifications to pop up with uplifting affirmations written on them.
Sahasrara Chakra Gemstones
Keeping crystals associated with the crown chakra will promote spiritual connection and help you to feel peaceful, trusting, and aligned with your highest self. You can use crystals in numerous ways. For instance, you might wear them as jewelry, keep them around your work space, meditate with them, or set up a sacred space with crystals at the forefront.
Here are some of the crystals associated with the crown chakra:
- Selenite
- Clear Quartz
- Amethyst
- Diamond
- Moonstone
- Sapphire
Sahasrara Chakra Essential Oils
Essential oils promote feelings of peace, harmony, and balance within. They’re a great method for balancing your energy centers because they can be used in conjunction with other items on this list. For instance, you can meditate or journal while essential oils are in your diffuser, and you can even add some crystals or color therapy as well.
Intentions are everything, though. So before you use your essential oils, set the intention to balance, heal, or activate your crown chakra. Even if you have a diffuser going in the background as you’re working, focus on the feelings of peace, inner harmony, and connection with both yourself and a higher power. Let these calm and soothing feelings guide you as you continue on your day.
Here’s a few essential oils associated with the Sahasrara chakra:
- Frankincense
- Sandalwood
- Saffron
- Jasmine
- Cedarwood
- Lavender
Do you have any experiences with healing or activating your Sahasrara chakra? What practices help you to heal an imbalanced crown chakra? Share your experiences in the comments below!
For more more chakra resources, plus uplifting affirmations and self-love encouragement, be sure to follow me on Pinterest and Instagram!
Are you ready for your freebies? Enter your name and email address below for your free printable crown chakra affirmations and journal prompts! (Note that it may take an hour or two for the email to come through.) Plus, receive a weekly newsletter with resources, affirmations, and new blog post updates straight to your inbox. (Don’t worry, I hate spam, too! I only send one email a week, never share your personal info, and you can unsubscribe anytime.)
Sahasrara: Activating, Balancing, and Healing the Crown Chakra Zanna Keithley is an author, poet, and social media content creator who writes short prose dedicated to inspiring readers to follow their dreams, trust their intuition, and create beautiful and fulfilling lives. You can find her original writing on Instagram @zannakeithley.
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Ajna: Balancing & Healing the Third Eye Chakra
Your Third Eye Chakra is your energy center for insight, intuition, mental strength, and intuition. It allows you to trust the path in front of you with clarity and a deep, innate inner wisdom. In this post, I provide you with a complete beginner’s guide to all things Ajna, or the Third Eye Chakra. Discover the signs of an imbalanced Third Eye chakra, and learn methods to balance and heal. Plus, affirmations and journal prompts! (And if you need a refresher on what a chakra is, be sure to check out my overview here.)
Also, be sure to scroll to the bottom of this page for some awesome freebies! You’ll receive 40 free printable affirmations and 30 journal prompts to open and heal the third eye chakra. Don’t miss these powerful healing tools!
Pin this for later! Ajna: Activating, Balancing and Healing the Third Eye Chakra Discover More About Chakras
Discover more about chakras using the links below, plus get journal prompts and affirmations for each of your body’s main energy centers! And for deeper insight into chakras as well as guidance on profound chakra healing, check out my Ultimate Chakra Healing Bundle, which includes a Chakra Healing eBook, Chakra Healing Workbook, and 8-Week Chakra Healing Guide. You can also discover more in my online shop.
Introduction to Ajna: The Third Eye Chakra
Would you describe yourself as intuitive?
For years, I was pretty certain that I had a mediocre intuition. I followed my heart often, but I didn’t view this as intuition. In fact, I’d go so far as to say I even perceived this as a weakness as I allowed myself to believe that logical choices were superior to heart-centered ones.
Truthfully, at this time, I didn’t really have a solid understanding of what intuition even was. In my head, it was akin to some kind of magical power that would lead me to picking winning lottery numbers and knowing which door the grand prize was hiding behind.
But even now, as I’ve learned to listen to and trust my inner knowing, if you asked me to define the word intuition, I’m not sure I could.
It’s not that I don’t know what intuition is; it’s that I believe intuition is deeply personal to each and every one of us.
Maybe intuition is the words you hear in your mind when you close your eyes. Maybe it’s the goosebumps that form on your skin when you think about your dreams. Maybe it’s a clenching or widening of the heart. Maybe it’s a whisper. Maybe it’s a soft warmth spreading throughout your entire body. Maybe it’s something inside that you don’t even know how to describe or define; it just is.
And maybe, at different times, it’s all of this, or something else entirely.
I think the reason people are often so fascinated by the idea of the Third Eye is because it’s so hard to define. You can’t quantify it. You can’t put it in a spreadsheet. You can’t explain it.
But you know it’s there. You feel it. You trust it.
Why Balancing the Third Eye Chakra is Important
When you have big goals, aspirations, and dreams, it’s important that the energy throughout all of your energy centers is balanced and in harmony.
Your Root Chakra creates a solid, steady foundation. Your Sacral Chakra is responsible for your creativity and passion. Your Solar Plexus Chakra gives you confidence. Your Heart Chakra opens your heart to love and peace. And your Throat Chakra allows you to communicate your truth and live a life of authenticity. And your Crown Chakra is your energy center for spirituality and connection to a higher power.
These energy centers provide you with the foundation for living a life of meaning, purpose, and truth. They give you the confidence and passion to shine your light. They help you to lovingly embrace your authentic self.
But without vision, you’d have nowhere to go.
Your Third Eye Chakra gives you the vision and clarity to see your path so you can walk forward in your journey. Maybe you don’t know exactly where it’s leading to, and maybe you can’t see every single step of what’s in front of you, but you trust your inner knowing to guide you in the right direction.
The Third Eye Chakra allows you to surrender and trust.
I spent years trying to control every step of my journey. There were times when I heard my inner knowing speak, but I didn’t listen, either out of fear or because it didn’t make sense.
Letting go and consciously choosing to trust wasn’t easy at first. But I did, and then something kind of amazing happened:
Everything I had ever dreamed of started to align for me.
And through these experiences, I’ve learned this: every time I take a leap and trust my inner knowing, I’m always led to really beautiful, really incredible places.
Third Eye Chakra Attributes
- Sanskrit Name: Ajna (“Beyond wisdom.” Can also be translated as “Perceive” or “Command.”)
- Location: Center of Forehead/Between Eyebrows
- Color: Indigo (Also associated with purple.)
- Body Parts: Brain, Eyes, Nervous System, Forehead
- Symbol: Two-petaled lotus with inverted triangle in the center
- Element: Light
- Mantra: OM or SHAM
- Gemstones: Lapis Lazuli, Opal, Sapphire, Amethyst, Sodalite, Apophyllite, Azurite
- Essential Oils: Frankincense, Basil, Juniper, Rosemary, Lemon, Pine, Cedarwood
Signs of a Balanced Third Eye Chakra
When your Third Eye Chakra is balanced, you feel a deep sense of spiritual alignment. You’re able to surrender control because you feel an unexplainable sense of trust in your path. And you also feel aligned and connected to your inner knowing. For some people, inner knowing is just a gut feeling. For others, they see signs from the Universe guiding them on their journeys.
Intuition is most often associated with the Third Eye Chakra, and while this is definitely an important aspect of this energy center, it’s not the only component. When your Third Eye Chakra is balanced, you also feel imaginative, open-minded, and mentally strong.
Here are some of the signs of a balanced Third Eye Chakra:
- Intuitive
- Imaginative
- Perceptive
- Open-minded
- Insightful
- Sense of clarity
- Mentally strong
- Trusting
- Motivated
- Creative
- Embraces truth
- Embraces change
- Spiritually aligned
- Possesses inner wisdom
- Connected to inner knowing
Signs of an Imbalanced Third Eye Chakra
When any of your energy centers are imbalanced, they may be either underactive or overactive. When your Third Eye Chakra is underactive, you may feel disconnected from your intuition. You might also feel like you’re unable to harness the power of your imagination. Rather than feeling mentally strong, you may feel scattered and unable to concentrate or focus.
When your Third Eye Chakra is overactive, you may experience paranoia, and you might start to believe that every little thing you see is some kind of sign.
Here’s a list of some of the signs and symptoms of an imbalanced Third Eye Chakra:
- Lack of intuition
- Unimaginative
- Fearful
- Confused
- Unable to focus
- Close-minded
- Depressed
- Anxious
- Isolated
- Indecisive
- Scattered
- Difficulty concentrating
- Paranoid
- Unmotivated
- Holding onto limiting beliefs
Physical Signs of an Imbalanced Third Eye Chakra
In addition to the signs I listed above, you may also encounter physical sensations and symptoms when your Third Eye Chakra is imbalanced. For this energy center, the physical symptoms you experience often manifest in your head and mind.
Here are some of the physical signs of an imbalanced Third Eye Chakra:
- Headaches
- Migraines
- Nightmares
- Sinus Issues
- Eyesight Problems
- Hallucinations
Third Eye Chakra Affirmations
When using affirmations to activate, heal, and balance the Third Eye Chakra, allow yourself to look within and really focus on your inner world. I sometimes like to inhale deeply and then exhale with a sigh, allowing myself to release control and surrender fully in that moment.
Don’t try to force clarity, trust, and intuition into your experience. Rather, open yourself up and let them come to you. Accept. Allow. Receive.
Here’s a list of affirmations for healing and activating the Third Eye Chakra:
- I listen to my inner knowing in the face of uncertainty.
- I see and think clearly.
- My mind is strong, open, and clear.
- I trust my intuition to guide me to making good decisions.
- My mind is free of resistance and open to all possibilities.
- All that I seek I can find within me.
- I am insightful, intuitive, and imaginative.
- I release doubt and welcome faith.
- I am aligned with my highest and most authentic self.
- I am in alignment with my purpose.
- I trust the signs and synchronicities that show up in my daily life.
- I honor my inner knowing and trust my path.
- I surrender to the highest good for all.
- I surrender control and allow the Universe’s loving presence to guide me.
For more powerful third eye chakra affirmations, be sure to check out my post, 40 Third Eye Chakra Affirmations for Wisdom, Clarity, and Insight. And be sure to scroll to the bottom of this page to get your free printable affirmations and journal prompts!
Third Eye Chakra Journal Prompts
Journaling is one of the most powerful ways to truly get in touch with your inner guide as well as to gain clarity, connect to your truth, and even utilize your imagination. When I sit down to journal, I often have no idea where my thoughts will lead me. I simply allow myself to follow the path that appears in front of me and let it lead me wherever it may go.
Some of the questions below ask tough questions about topics like closed-mindedness and surrender. As you answer these questions, I encourage you to be open and honest with yourself. And whatever your answers are, don’t judge yourself. None of us are perfect. We all have flaws, imperfections, and shadows inside of us, but the clearest path to the light isn’t by suppressing these truths; it’s by seeking to understand.
- Reflect on the word imagination. Ask yourself these questions: Was imagination encouraged or discouraged growing up? Do I use my imagination less or more than I did when I was a child? Do I still use my imagination in my daily life? In what ways? How can I embrace using my imagination more?
- What are some past experiences in which following my intuition led me to making the right choice? Have I ever not followed my intuition and wished that I had? What can I learn from these experiences?
- Are there any areas of life in which I can be close-minded? What led me to have a closed mind regarding these people, beliefs, ideas, etc.? Would there be any benefit to allowing my mind to be more open regarding these things? Conversely, in what areas of life am I very open-minded, and what led me to having an open mind regarding these people, beliefs, ideas, etc.?
- What does it mean to me to surrender? Am I able to surrender and trust my path, or do I feel the need to control certain areas of my life? How can I practice surrendering more? Do I feel safe in surrendering? (Remember, don’t judge yourself as you answer these questions. Simply allow yourself to be honest and truthful.)
For more powerful third eye chakra journal prompts, check out my post, 30 Journal Prompts to Open and Heal the Third Eye Chakra. And be sure to scroll to the bottom of this page to get your free printable affirmations and journal prompts!
Activating and Healing the Third Eye Chakra
Color Therapy
Immerse yourself in the color indigo (and/or purple). Eat purple foods such as grapes, raisins, prunes, purple potatoes, and purple carrots. Wear indigo/purple clothing. Surround yourself with indigo/purple objects. Write empowering affirmations on purple post-its and stick them up around you. Light a purple candle. You could even embrace your inner creative and paint with only these colors.
Nature
The Third Eye Chakra’s element is light, so embrace opportunities to sit or walk in the sunshine. If you have a sun room or any open rooms with big windows in your home, take advantage of this space by sitting in silence, reading, or doing some crossword puzzles/logic games. You might also try sitting or meditating under the moonlight if it’s especially bright out.
Daydream
I’ll be honest: this one’s my favorite. I was an avid daydreamer as a child, then lost it at some point after I graduated high school. And now, over these past couple years, I’ve truly embraced the return of my inner daydreamer. We live in a world where we are constantly bombarded with “real world” information all of the time. We’re often told to prioritize reality and get our head out of the clouds. Well, I’m here to tell you, it’s okay to stick your head back up in the clouds from time to time. And if you find that you have a hard time doing this, see if some of your favorite childhood movies might inspire you.
Logic Puzzles/Games
It might seem a little weird that I’m recommending you use your imagination and do logic puzzles, but it’s important to keep an active and healthy mind in all capacities. I will recommend that you don’t play these games on your phone, though. If possible, work on a crossword puzzle or play a logic game somewhere you can get natural light.
Journaling
Use the journal prompts above or write down some empowering Third Eye Chakra affirmations. I also love to do simple stream-of-consciousness journaling. This means I sit down without any prompts and surrender control to whatever words want to emerge through me. See if you can simply write whatever flows from your fingers. Follow your inner knowing. And remember, don’t judge yourself. There is no right or wrong, no good or bad. Everything you write is exactly as it’s supposed to be.
Yoga
Yoga is a wonderful healing and restorative practice to balance the energy within your chakras. For healing the Third Eye Chakra, focus on poses where your head is on or directed toward the ground.
Here are some of the poses you might use for healing your Ajna:
- Downward Facing Dog
- Child’s Pose
- Extended Puppy Pose
- Seated Forward Bend
- Head to Knee Pose
- Pyramid Pose
And here’s a great yoga flow video from Allie the Journey Junkie on cleansing the Third Eye Chakra.
Meditation
Clear your mind. (You might imagine a gentle wave washing over your mind, leaving it calm, peaceful, and empty.) Envision a bright, indigo-colored light at the center of your forehead, between your eyebrows. Inhale slowly. As you inhale, that light grows brighter. Exhale slowly. As you exhale, the light grows bigger. Repeat this for several minutes.
I’m a big fan of guided meditations and have found them to be super helpful when it comes to balancing the chakras. Here are a few powerful free guided meditations for healing the Third Eye Chakra on the free Insight Timer app:
- Third Eye Chakra – Heal, Open & Align by Naomi Goodlet
- Third Eye Chakra Healing Meditation by Nicole.For.Real
- Third Eye Visualization by Jenna Pfingston
Ajna Affirmations
I love to use affirmations throughout my day as part of my total self-care routine. For healing, balancing, and activating the Third Eye Chakra, you can use affirmations during meditation, through journaling, or as you’re doing daily activities such as taking a shower or commuting to work. You can also write affirmations on post-it notes and stick them up around your house or workspace, and you can even enable phone notifications to pop up during your day with some empowering affirmations on them.
To learn more about using affirmations, check out my post, How to Use Affirmations (So They Actually Work).
Ajna Gemstones
Meditate with crystals. Wear beautiful gemstones as jewelry. Keep a healing crystal in your pocket throughout your day. Place gemstones in your workspace or somewhere they’ll be close to you throughout the day. Incorporate crystals into your sacred space.
There are so many easy yet powerful ways you can use crystals in your daily life. Here are some of the crystals associated with the Third Eye Chakra:
- Lapis Lazuli
- Opal
- Sapphire
- Amethyst
- Sodalite
- Apophyllite
- Azurite
If you want to learn how to cleanse and program your crystals, check out these blog posts, where I discuss cleansing, programming, and using crystals (and more!):
Ajna Essential Oils
Place a few drops of essential oils into your diffuser and allow the soothing aroma to calm your spirit and heal your energy. I love to use essential oils in combination with other practices on this list. For instance, you could use essential oils while journaling, and you could even incorporate crystals and color therapy at the same time.
Here are some of the essential oils associated with the Third Eye Chakra:
- Frankincense
- Basil
- Juniper
- Rosemary
- Lemon
- Pine
- Cedarwood
Also, if you have a favorite essential oil brand/supplier, be sure to check out their full line as some offer blends specifically for the chakras.
Have you ever had any experiences where trusting your intuition led you on the right path (even if it didn’t make sense to others)? What practices do you do to keep your energy balanced in this energy center? Share your experiences in the comments below!
For more more chakra resources, plus uplifting affirmations and self-love encouragement, be sure to follow me on Pinterest and Instagram!
Are you ready for your freebies? Enter your name and email address below for your free printables third eye chakra affirmations and journal prompts! (Note that it may take an hour or two for the email to come through.) Plus, receive a weekly newsletter with resources, affirmations, and new blog post updates straight to your inbox. (Don’t worry, I hate spam, too! I only send one email a week, never share your personal info, and you can unsubscribe anytime.)
Pin this for later! Ajna: Activating, Balancing, and Healing the Third Eye Chakra Zanna Keithley is an author, poet, and social media content creator who writes short prose dedicated to inspiring readers to follow their dreams, trust their intuition, and create beautiful and fulfilling lives. You can find her original writing on Instagram @zannakeithley.
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Vishuddha: What is the Throat Chakra?
Communication. Authenticity. Integrity. Calm. These are the cornerstones of your throat chakra, the energy center that allows you to speak your truth with clarity and confidence. Below is the complete beginner’s guide to all things Vishuddha, or your throat chakra. Discover the signs of an imbalanced throat chakra, and learn methods to balance and heal. Plus, affirmations and journal prompts! (And if you need a refresher on what a chakra is, be sure to check out my overview here.)
Also, be sure to scroll to the bottom of this page for some awesome freebies! You’ll receive 35 free printable affirmations and 30 journal prompts to open and heal the throat chakra. Don’t miss these powerful healing tools!
Pin this for later! Vishuddha: Activating, Balancing, & Healing the Throat Chakra Discover More About Chakras
Discover more about chakras using the links below, plus get journal prompts and affirmations for each of your body’s main energy centers! And for deeper insight into chakras as well as guidance on profound chakra healing, check out my Ultimate Chakra Healing Bundle, which includes a Chakra Healing eBook, Chakra Healing Workbook, and 8-Week Chakra Healing Guide. You can also discover more in my online shop.
Introduction to Vishuddha: The Throat Chakra
Have you ever left a conversation feeling like you didn’t really say what you truly wanted to say? Or maybe you were part of a team or group, and even though you had some really great ideas, you found yourself shrinking back, too fearful to speak. Do you want to be a better communicator, but you’re not sure how or where to start?
If you’ve consistently encountered these types of moments throughout your life, let me tell you: I absolutely, 100%, unequivocally get it.
This has been a big part of the narrative that has shaped much of my life.
Without a doubt, the one chakra I’ve experienced the most substantial imbalances in throughout my life has been the throat chakra.
The throat chakra is your energy center for communication. A balanced throat chakra allows us to speak with clarity and confidence.
But communication is only one aspect of this energy center.
Honesty, integrity, and authenticity are all integral components of a balanced throat chakra.
With a balanced throat chakra, you don’t just communicate.
You communicate your authentic truth while remaining true to yourself and your guiding principles, no matter what others may say or think.
Why Balancing the Throat Chakra is Important
Your voice matters.
You have a distinct set of skills and gifts combined with a unique history that nobody else on this planet shares. Because of this, you possess a perspective that only you can possibly have, as you’re the only one who has ever experienced what you have been through.
And there will be moments and situations that arise in your lifetime when your unique perspective is very, very badly needed.
Your voice is important. You can offer insight into situations that others may not see on their own. So for the world as a whole, your voice and your words are very much needed.
But it’s not just important for the world.
It’s important for you.
Because a balanced throat chakra means you live as your authentic, true self. It means staying true to your values and remaining centered, no matter how hard external forces may try to push you. It means living a life of integrity and abiding by your own moral principles.
And that is everything.
Because in all of these components comes joy, peace, freedom, and the courage and confidence to create the beautiful, wholehearted life you deserve.
Throat Chakra Attributes
- Sanskrit Name: Vishuddha (“Especially pure” or “Purest”)
- Location: Throat/Center of Neck
- Color: Light Blue
- Body Parts: Throat, Thyroid, Teeth, Mouth, Jaw, Neck, Shoulders
- Symbol: Sixteen-petalled lotus with a downward facing triangle inside a circle
- Element: Ether (Sky/Space)
- Mantra: HAM
- Gemstones: Blue Lace Agate, Turquoise, Sodalite, Aquamarine, Lapis Lazuli, Blue Topaz
- Essential Oils: Basil, Cypress, Peppermint, Chamomile, Coriander, Juniper, Eucalyptus
Signs of a Balanced Throat Chakra
Clear, effective communication is at the center of a balanced throat chakra, but this doesn’t only mean speaking your truth; it means being an engaged listener as well. When it comes to effective communication, there’s always a give and take, and that means understanding the balance between when you should speak and when you should step back and listen to what others have to say.
Authenticity is also at the foundation of a balanced throat chakra. Authenticity means staying true to what feels right to you, even when it’s not popular. It also means shedding the illusion of perfection and allowing your true, imperfect self to be seen. This can be scary, because it requires you to be vulnerable, but there is power and strength in living your truth and opening yourself up to others.
And most of the time, when others see you living your authentic truth, it gives them the courage and confidence to do the same.
Here are some of the signs of a balanced throat chakra:
- Communicative
- Calm
- Honest
- Peaceful
- Decisive
- Expressive
- Patient
- Authentic
- True to oneself
- Centered
- Good listener
- High level of creative expression
- Possesses high level of integrity
- Speaks with clarity and confidence
Signs of an Imbalanced Throat Chakra
An imbalanced throat chakra can go in two directions: it can become underactive, or it might even become overactive. (This is true for all of your energy centers.)
With an underactive throat chakra, you may become withdrawn and have difficulty expressing yourself. With an overactive throat chakra, you might talk over others and choose gossip over deep conversations.
These are some of the signs of an imbalanced throat chakra:
- Excessively Shy
- Withdrawn
- Difficulty expressing oneself
- Mumbles often
- Indecisive
- Dishonest
- Critical
- Impatient
- Moody
- Gossipy
- Loud
- Talks out of turn
- Inappropriate
- Interrupts
- Poor listener
Physical Signs of an Imbalanced Throat Chakra
In addition to spiritual, emotional, and mental blockages you may experience from an imbalanced energy center, you might also experience physical symptoms as well.
For the throat chakra, these physical symptoms most often are felt in the throat and mouth areas.
Here are some of the physical symptoms you might encounter with an imbalanced throat chakra:
- Chronic Sore Throat
- Overactive/Underactive Thyroid
- Hearing Problems
- Jaw Pain
- Neck Aches
- Dental Issues
Throat Chakra Affirmations
Affirmations for the throat chakra are rooted in effective communication, authenticity, integrity, courage, confidence, and knowing that what you have to say matters.
If you recite the affirmations below, or if you come up with your own empowering throat chakra affirmations, set the intention to really feel the words inside your body. An effective affirmation practice goes beyond simply reciting the words; it embraces the positive emotions within these empowering statements.
Normally, I’d say it’s totally fine to say your affirmations either our loud or silently in your head. And either one is still okay here. But because this is the throat chakra, I’d encourage you to find times when you feel safe to recite your affirmations aloud. Allow yourself to fully speak and breathe your truth.
Below is a list of affirmations you can use to activate, heal, and balance the throat chakra:
- I am able to calmly and effectively speak my truth.
- I live an honest, authentic, wholehearted life.
- My voice matters.
- I express myself clearly and openly.
- I speak with calm, clarity, and confidence.
- I find creative ways to communicate my self-expression.
- I embrace silence and know deep inner peace.
- I carry myself with integrity.
- I choose authenticity over perfection.
- I have the courage to be my true and authentic self.
- It is safe for me to speak my truth.
- My voice, words, ideas, and presence all matter. The world needs the magic inside of me.
For more powerful throat chakra affirmations, be sure to check out my post 35 Throat Chakra Affirmations for Speaking Your Truth. And be sure to scroll to the bottom of this page to get your free printable affirmations and journal prompts!
Throat Chakra Journal Prompts
Journaling is a great practice to balance and heal all of your energy centers, but there’s something especially powerful when using it for the throat chakra. Journaling allows you to safely express your truth with clarity and confidence, and this is the cornerstone of a balanced throat chakra. When you journal, you’re free to be your authentic self in a safe, supportive space. By practicing using your authentic voice while you journal, you cultivate an understanding and inner knowing of authenticity and truthfulness in your daily life.
Below is a list of journal prompts to get you started on your journey to balance and heal your throat chakra.
- Write an open letter to somebody in your life: a current or past partner, friend, relative, boss, coworker, or even an acquaintance. What have you always wanted to say to this person but never found the courage or the right words? Write your truth in this letter. Allow yourself to release any negative emotions that your body may have been carrying from holding in your truth.
- In what situations do I hold back from speaking my truth? Are there any situations in which I withdraw, even when I have something to say? Do I feel unsafe speaking in these situations? Would my voice be welcome in the conversation? What can I do to feel more confident in these situations?
- What are my guiding principles and truths? How do I live my authentic truth in my daily life? In what situations do I feel like I fake or force myself to be someone or something I’m not? How do I feel when I do this? (Refrain from judging yourself here. Simply notice and observe.)
- Envision a day in which you are your highest and most authentic self, able to speak with ease, clarity, and confidence. Writing in the present tense, describe your day from the moment you wake up to the moment you lay your head on your pillow to fall asleep. How do you feel when you wake up in the morning? How do you speak to the people around you? What makes you a good listener? How do your defining principles guide your actions throughout your day? Create situations for yourself in which you must communicate clearly and effectively, and write about how you thrive in these moments.
For more powerful throat chakra journal prompts, check out my 30 Journal Prompts to Open and Heal the Throat Chakra. And be sure to scroll to the bottom of this page to get your free printable affirmations and journal prompts!
Activating and Healing the Throat Chakra (Vishuddha)
Color Therapy
Immerse yourself in the color blue. Wear blue clothing. Paint with the color blue. Surround yourself with blue items. Eat blueberries, blue grapes, and blackberries. Write empowering affirmations on blue post-it notes. Find creative ways to incorporate the color blue into your life.
Nature
If it’s a nice day, find a quiet spot outside where you have plenty of space. Lay on the ground and watch the sky. You could also meditate outside, sketch the scenery, or write a letter. If you hear any nature sounds, like birds chirping or a babbling creek, allow yourself to close your eyes and just listen.
Sing
If you’re like me, you might cringe a little at this one. But you don’t have to be a good singer to engage in this practice for healing your throat chakra. Find somewhere you feel comfortable and choose some of your favorite feel-good songs. Then, belt it out! This practice is going to help you clear blockages in your throat as you become more comfortable using your voice.
Communicate
Call a friend. Set up a coffee date. Have a good dinner conversation with your partner where you both promise to set aside the phones. Listen to what he or she has to say. Ask your cashier or barista or mailman how their day’s going and really listen to their answers. And in all of these conversations, aim to speak your truth and be your most authentic self at all times.
Journaling
You can use the journal prompts above or even write a journal entry that’s full of empowering throat chakra affirmations. But definitely don’t feel like you need to follow a prompt. Allow this to be sacred time during which you speak your truth. Say whatever it is that you need to say. But as you do this, don’t let negative energy seep in. Release what no longer serves you. And then continue on your path, letting yourself be guided by love, compassion, and so much grace.
Yoga
Yoga is one of the most powerful ways to restore harmony among your energy centers. Below is a list of poses that are especially helpful when it comes to healing your throat chakra.
With any yoga routine meant to balance the throat chakra, pay special attention to the body parts associated with the throat chakra, including your neck and shoulders. One of the most important aspects to a balanced throat chakra is staying true to your authentic self. Allow this intention to guide you through your practice, even if that means altering poses and/or transitioning into poses you hadn’t planned.
- Cobra Pose
- Fish Pose
- Camel Pose
- Bridge Pose
- Rabbit Pose
- Shoulder Stand
- Seated Fold
If you want to get started today, here’s a great video from Yoga With Adriene on Throat Chakra Yoga.
Meditation
Visualize a peaceful, soothing blue light in the center of your throat. This light grows bigger as you inhale. As you exhale, this light grows brighter, loosening any blockages inside your throat.
You might also choose to do some guided meditations to heal your throat chakra. Here’s a few to get you started using the free Insight Timer app:
- Freedom of Expression Through the Throat Chakra by Carrie Suwal
- Throat Chakra: Activate Your Truth by Amy Patee
- Throat Chakra Balancing by Kelly Collins
Vishuddha Affirmations
Use affirmations while journaling. Set up phone notifications to pop up during the day with some inspiring affirmations on them. Write affirmations on post-it notes and stick them up around your house. When you’re stuck at a red light, recite a few empowering affirmations. You can use the ones I’ve written above, or come up with your own powerful affirmations that are rooted in your authenticity as well as your ability to both listen and speak clearly and effectively.
For more help on using affirmations, check out my post, How to Use Affirmations (So They Actually Work).
Vishuddha Gemstones
Incorporating crystals into your life is a beautiful way to restore positive energy into your mind, body, and spirit. You can wear crystals as jewelry, meditate with them, keep them in your pocket, or place them somewhere where they’ll be close throughout the day.
Here’s a list of gemstones you can use to heal and balance the throat chakra:
- Blue Lace Agate
- Turquoise
- Sodalite
- Aquamarine
- Lapis Lazuli
- Blue Topaz
In the posts below, I provide all the details you need on how to cleanse, program, and use your crystals to get all the benefits of their positive energy:
Vishuddha Essential Oils
When using essential oils for the throat chakra, first set the intention to activate, heal, or balance your throat chakra. Truly, this is an important step before doing any of the practices I’ve listed here. You don’t want to simply perform an action; you want to perform an action with the intention of doing something.
You can make this an even more powerful practice by combining it with other healing methods on this list. For instance, you can add your chosen essential oil(s) to your diffuser while surrounding yourself with crystals as you journal. You can even add some blue touches to your surroundings for color therapy.
Here are some of the essential oils you can use to balance the energy in your throat chakra:
- Basil
- Cypress
- Peppermint
- Chamomile
- Coriander
- Juniper
- Eucalyptus
Whatever methods you choose to use, just make sure it feels true to you. Healing the throat chakra starts with authenticity, so pledge to stay true to your authentic self on your healing journey.
If you’re like me and have experienced serious imbalances in your throat chakra throughout your life, I hope this overview of Vishuddha, or your throat chakra, helps you in your journey to wholeheartedly embracing your voice. Never forget, your voice matters. Your words matter. You matter.
And for more chakra resources, positive affirmations, self-love tools, and more, be sure to follow me on Pinterest and Instagram!
Are you ready for your freebies? Enter your name and email address below for your free printable throat chakra affirmations and journal prompts! (Note that it may take an hour or two for the email to come through.) Plus, receive a weekly newsletter with resources, affirmations, and new blog post updates straight to your inbox. (Don’t worry, I hate spam, too! I only send one email a week, never share your personal info, and you can unsubscribe anytime.)
Pin this for later! Vishuddha: Activating, Balancing, and Healing the Throat Chakra Zanna Keithley is an author, poet, and social media content creator who writes short prose dedicated to inspiring readers to follow their dreams, trust their intuition, and create beautiful and fulfilling lives. You can find her original writing on Instagram @zannakeithley.
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Anahata: Healing the Heart Chakra
Want to learn more about Anahata, also known as your heart chakra? Discover how to heal, balance, and restore harmony to the energy center of love and compassion. Plus, don’t miss the heart-centered affirmations and journal prompts dedicated to aligning you with your pure, loving energy within. And be sure to check out the links to learn more about chakras below!
Also, be sure to scroll to the bottom of this page for some awesome freebies! You’ll receive 40 free printable affirmations and 30 journal prompts to open and heal the heart chakra. Don’t miss these powerful healing tools!
Pin this for later! Anahata: Activating, Balancing, and Healing the Heart Chakra Discover More About Chakras
Discover more about chakras using the links below, plus get journal prompts and affirmations for each of your body’s main energy centers! And for deeper insight into chakras as well as guidance on profound chakra healing, check out my Ultimate Chakra Healing Bundle, which includes a Chakra Healing eBook, Chakra Healing Workbook, and 8-Week Chakra Healing Guide. You can also discover more in my online shop.
Introduction to Anahata: The Heart Chakra
Chances are, even if you know nothing about chakras, you at least have some understanding of the heart chakra and its primary emotions and attributes.
Your heart chakra, or Anahata, is the energy center for love, compassion, peace, and connection. The love you cultivate within your heart chakra is deep, pure, and unconditional. And this love extends throughout your whole self and beyond.
This love means having unconditional love for yourself, no matter where you are in life, and having deep compassion for your imperfections and mistakes. This love means knowing you are worthy of love, kindness, and understanding no matter what.
And this love also extends far beyond yourself. When your heart chakra is balanced, you feel a deep sense of connection with others. In fact, this connection may feel so deep, you know that you’re not truly separate from anyone else.
Instead, you know and feel that you are connected to all.
Why Balancing the Heart Chakra is Important
The primary emotions associated with the heart chakra – love and compassion – may not be super surprising. In fact, what may be the most surprising discovery about the heart chakra is that its primary color is green, not pink or red.
But when you think about it, the color green is kind of perfect for this energy center.
Green is the color of harmony and balance. It symbolizes nature and life. It is the color of renewal and growth. Of perfect harmony and perfect health.
And that’s what love is, too. Love is harmony. Love is renewal. Love is our foundation. Love is life.
So you can see why keeping the heart chakra in balance is important.
When the energy in our heart center flows freely in and out, we are in alignment with our highest, truest, most authentic selves. We know that love is more than just a feeling; it is our very essence. We are kinder, more compassionate, more understanding, and more forgiving. We love ourselves enough to know our inherent worthiness, and we love others enough to know that we are connected to all.
Love is not weakness. Love is not sacrifice. Love is not an afterthought.
Love is strength. Love is your foundation. Love is your superpower.
Heart Chakra Attributes
- Sanskrit Name: Anahata (“Unstruck”)
- Location: Heart/Center of chest
- Color: Green
- Body Parts: Heart, Lungs, Shoulders, Arms, Ribs, Breasts, Diaphragm
- Symbol: Twelve-petaled lotus with two intersecting triangles in the center
- Element: Air
- Mantra: YAM
- Gemstones: Rose Quartz, Jade, Green Calcite, Emerald, Rhodonite, Pink Opal
- Essential Oils: Lavender, Rose, Jasmine, Geranium, Goldenrod, Cypress
Signs of a Balanced Heart Chakra
As you might be able to guess, love is at the center of a balanced heart chakra. When this energy center is balanced, our thoughts and actions are aligned with the highest frequency of pure and unconditional love.
When the energy in your heart chakra is flowing freely, you feel loved, loving, and lovable. Your heart is open, and you feel a strong sense of connection to others. As mentioned in the intro, you may even feel like there is no separateness; you are one with all.
Here are some of the signs of a balanced heart chakra:
- Loving
- Lovable
- Peaceful
- Compassionate
- Connected to others
- Generous
- Kind
- Empathetic
- Trustful
- Openhearted
- Serene
- Understanding
- Acceptance for self and others
- Unconditional love for self and others
Signs of an Imbalanced Heart Chakra
Imbalances in the chakras mean they can become either overactive or underactive. While a balanced heart chakra means you feel connected to others and enjoy the presence of others, an overactive heart chakra means you may become a little too attached to the presence of others, sometimes becoming clingy and dependent on one or more people. On the other end, if your heart chakra is underactive, you may excessively self-isolate and feel fearful of intimacy.
Here is a list of signs that your heart chakra may be imbalanced:
- Depressed
- Lonely
- Feeling unloved/unlovable
- Self-isolates (excessively)
- Fearful of intimacy
- Possessive
- Jealous
- Defensive
- Judgmental
- Spiteful
- Selfish
- Co-dependent
- Clingy
- Smothering
Physical Signs of an Imbalanced Heart Chakra
In addition to experiencing emotional, physical, and spiritual ailments due to energy imbalances, you may also experience physical symptoms. With an imbalanced heart chakra, many of the physical symptoms you may experience correlate to the chest, areas around your chest, and your blood and circulatory system.
Here’s a list of the physical ailments you may experience with an imbalanced heart chakra:
- Heart Disorders
- High/Low Blood Pressure
- Circulatory Problems
- Asthma
- Chest Pain
- Muscle Tension
Heart Chakra Affirmations
Affirmations are positive, present-tense statements that uplift, encourage, boost your self-belief, and support your total wellbeing. I love using affirmations not only to help with balancing and healing my chakras but as part of a complete self-care routine.
When using affirmations to balance and heal your chakra, really focus on the feelings of love, belonging, acceptance, peace, and compassion. Go beyond just reciting the words and allow yourself to really feel the positive feelings that your affirmations bring.
Here’s a list of beautiful, empowering affirmations for your heart chakra:
- I am loved, loving, and lovable.
- I choose to be kind to myself and love myself unconditionally.
- I am aligned with the highest frequency of love.
- I fully love and embrace who I am, even as I continue to grow.
- My heart is open, loving, and pure.
- I give and receive love effortlessly and unconditionally.
- I am worthy of unconditional love.
- I am a beacon of love and compassion.
- I am able to live in love.
- I lead with love.
- I love and accept myself for exactly the person I am right now.
- Love and compassion are my superpowers, and they will carry me as far as I want to go.
- Every day, I love myself a little more.
- I am love.
For more powerful heart chakra affirmations, check out my post, 40 Heart Chakra Affirmations for Unconditional Love. And be sure to scroll to the bottom of this page to get your free printable affirmations and journal prompts!
Heart Chakra Journal Prompts
Like affirmations, journaling is another powerful practice that supports your total wellbeing. I like to journal for thirty minutes first thing after I wake up to set a positive tone for the day (with a freshly brewed, hot cup of coffee, of course). However, I know a lot of other people like to journal in the evening to help them leave work behind and unwind for the night. There is no right or wrong place or time; the key is to find a time that works for you.
The journal prompts below are designed to help you get in touch with your heart chakra. I’m not a big fan of rules when it comes to creativity and self-care activities, so if you find yourself straying from the prompts at all, that’s okay! Your writing may take you to unexpected places, like a distant memory or a vision of the future. For the purposes of balancing your heart chakra, just remember to stay heart-centered and hold the intention of healing, activating, or even just getting to know your heart chakra a little better.
- Visualize your highest and most authentic self with a balanced and open heart chakra. Write about a day as your most loving and compassionate self. How do you feel when you wake up in the morning? How do you treat people? How do you treat yourself? Imagine how you would react to obstacles and roadblocks. Discuss your core values and purpose, and write about how grateful you feel to be aligned with these values.
- Without judgment, reflect upon these questions: Are there any situations in my life where I excessively self-isolate and withdraw from others? Or do I depend on and need others to feel content? What can I do to help myself in these situations? How can I find a harmonious balance between feeling peaceful and content when I’m alone and when I’m with others?
- What does it mean to me to be compassionate? How can I show myself more compassion? How can I show compassion to others? Why is it important to me to be a compassionate being?
- Look within and reflect upon these questions: How can I be kinder to myself? How can I show myself more love? When my inner bully comes out, what can I do to show myself more kindness and love? How can I be more compassionate with myself when I make a mistake? What self-care practices can I do in my everyday life to show myself unconditional love?
For more heart chakra journal prompts, check out my post, 30 Journal Prompts to Open and Heal the Heart Chakra. And be sure to scroll to the bottom of this page to get your free printable affirmations and journal prompts!
Activating and Healing the Heart Chakra (Anahata)
Color Therapy
Immerse yourself in the color green. Eat green foods, such as broccoli, spinach, green apples, and kiwi. Drink some tasty matcha. Write heart-centered affirmations on green post-it notes and stick them up around you. Wear green. Write with a green pen. Paint with the color green. Hang or sit some green objects around your workspace.
Walk in Nature
The color of the heart chakra is green, and its element is air. Combine these attributes by taking a long, cleansing walk in nature, breathing in the fresh air. If you live near a forest or a beautiful, green meadow, this is ideal, but just taking a walk and getting some fresh air can do wonders for healing your heart chakra. You might also go to the beach on a breezy day and let the cool wind dance across your skin.
Drive with the Windows Down
This may not heal your heart chakra on its own, but if you’re out driving and it’s a nice day out, lower your windows and embrace the feeling of the air blowing across your skin.
Journaling
You can use the journal prompts above or simply write about what’s going on in your heart. How does your heart feel? How can you open yourself up to more love in your life? What past wounds still need to be healed? I also love incorporating affirmations into my journaling. When working with the heart chakra, there’s absolutely nothing wrong with simply writing an empowering, soul-healing list of heart-centered affirmations in your journal. (In fact, this is 100% right.)
Yoga
Yoga is a beautiful way to restore harmony and balance among your energy centers. To heal the heart chakra, focus on heart-opening positions.
Here are a few positions that help with healing the heart chakra:
- Camel Pose
- Wheel Pose
- Handstand
- Fish Pose
- Extended Puppy Pose
- Bridge Pose
- Cow Face Pose
For more, check out this video from Yoga With Adriene: Heart Chakra Yoga for Beginners.
Meditation
Visualize a beautiful green light at your heart center. See that light growing brighter as you inhale and bigger as you exhale. You can also visualize a green rosebud at the center of your chest. As you inhale and exhale, the buds slowly unfolds and bloom.
And if you prefer guided meditations, or just want to give it a try, here are some free guided meditations for the heart chakra on the Insight Timer app:
- Heart Chakra Activation by Niajae Wallace
- Anahata – Help to Balance the Heart Chakra by Scott Hutchison-McDade
- Heart Chakra – Heal, Open, & Align by Naomi Goodlet
- Heart Chakra Opening by Ola Radka
Anahata Affirmations
You can use the affirmations above or come up with your own heart-centered affirmations. When you use affirmations for your heart chakra, focus on feelings and beliefs that are rooted in love, compassion, understanding, peace, kindness, and connection – both for yourself and others. You can choose to recite your affirmations in your head or out loud, or you can write them down in a journal or a notebook. No matter what method you choose, open yourself up to feelings of love. Know that you are worthy and deserving of being loved, and know that it is safe for you to show love. You might even place your hands out in front of you, palms to the sky, and gently repeat, “I allow love. I accept love. I receive love.”
Anahata Gemstones
Crystals support and promote balance and harmony within your energy centers. When working with your heart chakra, crystals help with healing past hurts, restoring your belief in love, and opening your heart again to love and trust.
One of my favorite methods of using crystals is through meditation. You can hold the crystal while meditating, or when balancing the heart chakra, you can lay down and set the crystal on your heart center. I also love wearing crystals as jewelry. Wearing an emerald necklace near your heart is a beautiful way to support balance and healing.
Here are a few gemstones associated with the heart chakra:
- Rose Quartz
- Jade
- Green Calcite
- Emerald
- Rhodonite
- Pink Opal
To learn more about cleansing, programming, and using crystals, check out my blog post about crystals here!
Anahata Essential Oils
Using essential oils is a really wonderful practice for balancing the chakras for so many reasons: they smell good, there are so many ways to use them, and you can incorporate essential oils with most of the other practices on this list. For instance, you can use any of the essential oils below in your diffuser while journaling or as you’re meditating. Just make sure to set aside some dedicated time for yourself, and set the intention to heal, balance, and restore harmony to your energy centers.
Below are just some of the essential oils you could use to balance the heart chakra. Also, be sure to check out what each individual brand offers, as some have lines specifically for the chakras!
- Lavender
- Rose
- Jasmine
- Geranium
- Goldenrod
- Cypress
- Bergamot
And there you have it: a detailed guide to all things Anahata, or the heart chakra. If you want to learn more about the chakras, be sure to check out the other posts in the Chakras series, linked at the top of this page.
And for more chakra resources, positive affirmations, self-love tools, and more, be sure to follow me on Pinterest and Instagram!
Are you ready for your freebies? Enter your name and email address below for your free printables! (Note that it may take an hour or two for the email to come through.) Plus, receive a weekly newsletter with resources, affirmations, and new blog post updates straight to your inbox. (Don’t worry, I hate spam, too! I only send one email a week, never share your personal info, and you can unsubscribe anytime.)
Pin this for later! Anahata: Activating, Balancing, and Healing the Heart Chakra Zanna Keithley is an author, poet, and social media content creator who writes short prose dedicated to inspiring readers to follow their dreams, trust their intuition, and create beautiful and fulfilling lives. You can find her original writing on Instagram @zannakeithley.
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What is the Solar Plexus Chakra?
What is the solar plexus chakra? Today’s post is going to answer that question and give you everything you need to know about this powerful energy center, including signs of imbalance, affirmations, journal prompts, and methods to balance and heal. For a refresher on chakras, be sure to check out A Beginner’s Guide to Understanding and Unblocking Your Chakras.
Also, be sure to scroll to the bottom of this page for some awesome freebies! You’ll receive 35 free printable affirmations and 30 journal prompts to open and heal the solar plexus chakra. Don’t miss these powerful healing tools!
Pin this for later! What is the Solar Plexus Chakra? Activate, Balance, & Heal Discover More About Chakras
Discover more about chakras using the links below, plus get journal prompts and affirmations for each of your body’s main energy centers! And for deeper insight into chakras as well as guidance on profound chakra healing, check out my Ultimate Chakra Healing Bundle, which includes a Chakra Healing eBook, Chakra Healing Workbook, and 8-Week Chakra Healing Guide. You can also discover more in my online shop.
Introduction to the Solar Plexus Chakra
Did you know that your solar plexus is an actual complex network of nerves and ganglia located in the center of your torso? If you’ve ever experienced getting hit by something hard in the stomach and feeling like you had the wind knocked out of you, it’s likely you were actually hit right in the solar plexus. (Ouch!)
I lead with this because it’s important to differentiate between the solar plexus and the solar plexus chakra:
The solar plexus is the physical network of nerves and ganglia located above your navel in the center of your torso.
The solar plexus chakra, located in the same region, is the energy center in your body associated with your confidence, self-esteem, joy, motivation, and integrity.
Why Balancing the Solar Plexus Chakra is Important
Confidence is a fickle creature.
Have you ever experienced stretches of time – maybe days, weeks, or even months – where you felt invincible? During these periods, you felt confident, capable, and strong, and you undoubtedly knew your inherent worthiness.
And then one day, it all comes crashing down on you, and suddenly, you feel fearful, lack motivation, and lose sight of your purpose.
Personally, I’ve felt the highs and lows of all these experiences multiple times in the span of a single day.
And that’s one of the biggest reasons why balancing your solar plexus chakra is so important. Because confidence, high self-esteem, and radiant joy shouldn’t be fickle; these very attributes are your birthright.
Having a practice that allows you to balance and heal your solar plexus chakra means taking back your power. Instead of allowing confidence and joy to come and go like the ocean waves, you cultivate these powerful feelings inside of you. And maybe you’ll still experience moments of doubt, but I promise, they won’t last long because you know you have the power and tools inside of you to gain back the empowered beliefs and emotions you deserve to experience every single day.
In this post, we’re going to cover all things related to the solar plexus chakra: signs of balance and imbalance, affirmations, journal prompts, how to heal an imbalanced sacral chakra, and various associated attributes.
So let’s begin!
Solar Plexus Attributes
- Sanskrit Name: Manipura (“City of Jewels”; sometimes translated as “Lustrous Gem”)
- Location: A couple inches above the navel/Below the chest (You might associated this with the pit of your stomach.)
- Color: Yellow
- Body Parts: Pancreas, stomach, liver, gall bladder
- Symbol: Ten-petaled lotus with downward facing triangle in the center
- Element: Fire
- Mantra: RAM
- Gemstones: Citrine, topaz, tiger’s eye, yellow jasper, amber
- Essential Oils: Lemon, lemongrass, coriander, juniper, lime
Signs of a Balanced Solar Plexus Chakra
Have you ever met someone that just seemed to radiate with light? They walk with confidence, always seem to have a genuine smile on their face, and just seem like they have it all together. And on top of that, they’re really, really kind.
Chances are, they have a balanced solar plexus chakra.
Your solar plexus chakra is associated with all the self words: self-esteem, self-respect, self-image, and self-worth. Confidence is the word often associated with this energy center, but note that this is not cockiness, arrogance, or conceit. A person with a balanced solar plexus chakra will feel confident in themselves without demeaning or putting down others.
Here are some of the signs of a balanced solar plexus chakra:
- Confident
- Positive
- Empowered
- High sense of self-respect
- High self-esteem
- Joyful
- Driven
- Positive self image
- Aligned with purpose
- Aligned with core values
- Motivated
- Has integrity
- Collaborative
- Decisive/Confident in decision-making
Signs of an Imbalanced Solar Plexus Chakra
Imbalances in energy centers can go two ways: they might become underactive or overactive. (You might also hear the terms deficient or excessive.)
The underactive/deficient symptoms are associated with a lack of confidence while the overactive/excessive symptoms are associated with what happens when confidence turns into arrogance and a superiority complex.
Here’s a list of signs associated with an imbalanced solar plexus chakra:
- Low self-esteem
- Lack of ambition
- Unmotivated
- Lack of purpose
- Fear of rejection
- Sensitive to criticism
- Low energy
- Sense of worthlessness
- Superiority complex
- Arrogant
- Manipulative
- Domineering
- Power-hungry
- Competitive
Physical Signs of an Imbalanced Solar Plexus Chakra
In additional to emotional and mental symptoms, an imbalanced energy center also results in physical ailments. The solar plexus chakra is associated with the stomach, gall bladder, liver, and pancreas, so pay attention to these organs when you think you might be experiencing an imbalance. (For instance, have you recently experienced fatigue and/or poor digestion?)
Here are some of the physical ailments you may experience with an imbalanced solar plexus chakra:
- Fatigue
- Poor Digestion
- Liver Problems
- Low Metabolism
- Blood Sugar/Glycemic Issues
- Ulcers
Solar Plexus Chakra Affirmations
Affirmations are one of my favorite tools not only for healing chakras but for a total self-care routine. While it may seem difficult to come up with affirmations for some of the energy centers, there’s truly an infinite amount of affirmations a person could write for the solar plexus chakra.
Below, I’ve listed some powerful affirmations you can use to heal and balance your solar plexus chakra. But don’t limit yourself to this list; feel free to come up with your own awesome affirmations in which you assert your confidence, worthiness, joy, integrity, self-belief, self-esteem, self-worth, and limitless power to create the life of your dreams.
For more powerful solar plexus chakra affirmations, check out my post, 35 Solar Plexus Affirmations for Confidence, Motivation, and Positivity.
- I am powerful, strong, and confident.
- I can achieve anything I set my mind to.
- Today, I confidently welcome new experiences.
- I am competent, capable, and strong.
- I am aligned with my purpose.
- I am my highest and most authentic self.
- I am enough, just as I am.
- I have the confidence and power to take big leaps.
- I am enough. I have always been enough. I will always be enough.
- I will not settle for less than I deserve.
- I hold the key to my own happiness.
- Limitless joy is my birthright.
- I am worthy, strong, powerful, courageous, and always enough.
For even more empowering affirmations, check out 35 Solar Plexus Affirmations for Confidence, Motivation, and Positivity. And don’t forget to scroll to the bottom of this page to get your free printable affirmations and journal prompts!
Solar Plexus Chakra Journal Prompts
Journaling’s another practice that helps restore balance to your body’s energy centers while also supporting your overall wellbeing. Some people swear by journaling in the morning while others like to save it for nighttime to help them unwind. Choose what works best for you, and if possible, try to set aside some uninterrupted time to be alone with your thoughts, even if it’s just ten minutes.
Below are four powerful prompts you can use for healing your solar plexus chakra. As you sit down to journal, hold the intention to activate, balance, heal, or just get to understand your solar plexus chakra a little better. Let this be a time when you pledge to believe you are worthy and deserving of unconditional love, joy, and peace. And allow your words to be a reflection of that worthiness. (Because you are worthy of all these things and more!)
- Visualize a day as your highest and most authentic self living your most confident and empowered life. Describe how you move about your day. Write out the positive words you speak to yourself. Discuss your core values and purpose, and write about how good it feels to be aligned with these values. How do other people see you? How do you see yourself? Remember, you are strong, confident, empowered, and have a high sense of self-respect and self-esteem.
- Write out a list of positive qualities you love about yourself, and describe why you love each of those things. For instance, “I love my smile because it lights up a room. When I smile, I notice that other people smile, too.” Focus on both your internal and external qualities. There’s no room for negativity here. Compliment yourself. Focus on the positive. Remember that you are worthy and deserving of unconditional joy and love.
- Think about your goals and dreams. Ask yourself these questions: How do I approach my goals? Do I step forward with confidence, or do I shrink back into fear? What are some ways I can cultivate more confidence? Do I believe I can create the life of my dreams? If you find yourself feeling any uncertainties or doubts, gently probe these feelings with kindness and compassion.
- Are there any situations or experiences in my life that cause me to feel low self-esteem? What makes me feel powerless? What makes me feel fearful? Describe these situations with an objective perspective: no judgment or emotions. Ask yourself: What can I do in these situations to raise my self-esteem, hold onto my power, and rise above fear?
For more powerful journal prompts, check out 30 Journal Prompts to Open and Heal Your Solar Plexus Chakra. And be sure to scroll to the bottom of this page to get your free printable affirmations and journal prompts!
Activating and Healing the Solar Plexus Chakra
Color Therapy
Immerse yourself in the color yellow. Eat yellow foods such as bananas, pineapple, yellow peppers, and squash. Light yellow, lemon-scented candles. Wear yellow. Paint with the color yellow. Sit or hang some yellow objects near your workspace. You can even write some empowering affirmations on yellow post-it notes and hang them up around you!
Have a (Safe) Bonfire (or Cozy Up by the Fireplace)
The solar plexus chakra’s element is fire, so this is the perfect time to have a safe bonfire with friends or enjoy some family time by the fireplace. You could also combine some time by the fire with other practices on this list, like doing some journaling by the fireplace.
Get Out in the Sun
If it’s summer and you’re not keen on starting the fireplace, another powerful practice to balance your solar plexus is to go for a walk or have a picnic in the sun. Spending some time in nature while immersing myself in beautiful sunshine is one of my favorite ways to bring balance to this energy center. Just don’t forget the sunscreen!
Journaling
The journal prompts above can help you get started here. Another incredibly powerful method is to incorporate affirmations into your journaling. You can use the affirmations above or come up with your own empowering solar plexus affirmations. Gratitude journaling is also an awesome practice. Write about all the positive associations with the solar plexus chakra that you’re grateful for: your high self-esteem and positive self image, your sense of worthiness, your alignment with your purpose, and so on!
Just remember, as you sit down to write, set the intention to balance your solar plexus chakra and see where it takes you.
Yoga
Yoga is one of the most powerful ways to heal the chakras as each energy center has associated poses to help restore balance.
For the solar plexus chakra, here are some of the best poses to balance this energy center:
- Warrior I
- Full Boat Pose
- Bow Pose
- Reverse Triangle Pose
- Warrior III
- Plank
And here’s a great video by Allie – The Journey Junkie that guides you through using yoga to ignite your power with the solar plexus chakra.
Meditation
For an unguided solar plexus chakra balancing meditation, find somewhere you feel safe and comfortable. You can choose whether or not you want to set a timer. If you’re on the floor, sit cross-legged with your back straight. If you’re on a chair, don’t cross your legs. Keep your feet on the floor. Close your eyes. Relax your eyebrows. Relax your shoulders. Slowly relax each body part as you take deep inhales through your nose and slow exhales, either out your mouth or through your nose.
Now, imagine a bright, yellow light just above your navel, below the chest. You might also see this as a yellow sun or a yellow, ten-petaled lotus. As you inhale, visualize the light growing brighter. As you exhale, visualize the light growing bigger. Repeat this throughout your meditation. If you want, at the end of your meditation, you can recite some powerful affirmations for balancing your solar plexus chakra.
For guided meditations, here’s some awesome (free!) ones from Insight Timer:
- Solar Plexus Chakra Balancing by Loula Love
- Cleanse the Solar Plexus Chakra by Leah Vermeeren
- Solar Plexus Chakra – Heal, Open & Align by Naomi Goodlet
Affirmations
I’m a big believer in using positive affirmations to cultivate confidence and assert your worthiness, and luckily, there’s an endless amount of positive affirmations you can use to balance your solar plexus chakra. Some of my favorite methods are to write them in my journal and to stick post-it notes with affirmations written on them on my work space or on my bathroom mirror. I also love to choose the normally mundane moments of life to silently repeat affirmations to myself, like when I’m driving to work or waiting for the oven timer to go off.
Gemstones
Some of the gemstones associated with the solar plexus chakra are citrine, topaz, tiger’s eye, yellow jasper, amber. If you’ve never used crystals before, don’t feel intimidated! Some simple practices to use gemstones and crystals are to hold them during meditation, carry them in your pocket during the day, or keep them somewhere nearby while you’re working.
Essential Oils
Essential oils are a perfect way to restore balance to the solar plexus chakra, and you can easily find ways to combine using essential oils with other practices on this list. For instance, you can use them in your diffuser while journaling with some beautiful crystals nearby. Just remember, as with everything on this list, be intentional with your actions. So before you sit down to do all of these practices, set the powerful intention to balance and heal your solar plexus chakra first.
Here are some of the essential oils associated with the solar plexus chakra:
- Lemon
- Lemongrass
- Coriander
- Juniper
- Lime
- Fennel
- Ginger
- Grapefruit
And there you have it: the slightly long but detailed answer to the question, “What is the solar plexus chakra?” Have any other questions about the solar plexus chakra? Leave a note in the comments below! And for chakra resources, positive affirmations, self-love tools, and more, be sure to follow me on Pinterest and Instagram!
Are you ready for your freebies? Enter your name and email address below for your free printable solar plexus journal prompts and affirmations! (Note that it may take an hour or two for the email to come through.) Plus, receive a weekly newsletter with resources, affirmations, and new blog post updates straight to your inbox. (Don’t worry, I hate spam, too! I only send one email a week, never share your personal info, and you can unsubscribe anytime.)
Pin this for later! What is the Solar Plexus Chakra? Activate, Balance, and Heal Zanna Keithley is an author, poet, and social media content creator who writes short prose dedicated to inspiring readers to follow their dreams, trust their intuition, and create beautiful and fulfilling lives. You can find her original writing on Instagram @zannakeithley.
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What is the Sacral Chakra? Activate, Balance, and Heal
Ready to learn all about the sacral chakra? Then this post is for you! If you missed my post on the root chakra, you can read more about the body’s first energy center here. And for even more information on chakras, including what a chakra is and an overview on the seven main chakras, check out A Beginner’s Guide to Understanding and Unblocking Your Chakras.
Also, be sure to scroll to the bottom of this page for some awesome freebies! You’ll receive 35 free printable affirmations and 30 journal prompts to open and heal the sacral chakra. Don’t miss these powerful healing tools!
Pin this for later! Sacral Chakra: Activating, Balancing, and Healing Discover More About Chakras
Discover more about chakras using the links below, plus get journal prompts and affirmations for each of your body’s main energy centers! And for deeper insight into chakras as well as guidance on profound chakra healing, check out my Ultimate Chakra Healing Bundle, which includes a Chakra Healing eBook, Chakra Healing Workbook, and 8-Week Chakra Healing Guide. You can also discover more in my online shop.
What is the Sacral Chakra?
Located below your navel in your lower abdomen, the sacral chakra is your energy center for creativity, passion, joy, and pleasure. When we experience blockages to this energy center, we often become withdrawn, tense, insecure, and needy.
And unfortunately, blockages to the sacral chakra aren’t uncommon, especially if you live in a culture that prioritizes work, efficiency, and practicality over creativity, fun, and play.
Even as someone who has always embraced creativity, I’ve experienced blockages to my sacral chakra for months at a time. A few years ago, I remember having the thought that I didn’t daydream anymore. It was an unexpected and stunning realization, and I couldn’t quite pinpoint when and how it happened. I just knew that I no longer lost myself in my imagination like I used to, and at the time, I wasn’ t sure if I ever would again.
Back then, I didn’t understand that my body had powerful energy centers or that, when balanced, energy flowed freely throughout my body. But in hindsight, I can clearly see how my sacral chakra had been blocked from this energy flow.
I had “grown up,” and as a result, I traded in my inner child for responsible adulthood – something I thought I was supposed to do now that I was out of school, paying bills, and supporting myself.
But since then, I’ve discovered one of the greatest lessons of my life (something that I actually knew inherently as a child but had lost sight of in the confusion of becoming an adult):
Play is not irresponsible. Creativity is not impractical. Fun is not frivolous.
In fact, it is irresponsible not to prioritize these behaviors and pastimes in my everyday life.
Why Balancing the Sacral Chakra is Important
Joy is your birthright.
Is that hard to say?
I know it used to be for me. It was hard for me to believe that anything good was my birthright. And to think that I deserved good stuff? Absolutely not. It felt all kinds of wrong.
But these aren’t the kind of thoughts we have when we act out of a place of love.
These are the kinds of thoughts we have when we’ve been conditioned to believe our worth is tied to our achievements.
Because the truth is, you do deserve joy. And pleasure. And you deserve to feel good in your skin. And to love yourself fully, without conditions.
And if that still doesn’t cut it for you, a balanced sacral chakra is associated with being more open, honest, forgiving, and compassionate.
If you live in a western culture that prioritizes work over play, hustle over relaxation, and being a responsible adult over embracing your inner child, then learning to recognize the signs of an imbalanced sacral chakra – and how to heal this energy center – is pivotal for embracing lifelong happiness.
(Note that I’m definitely not saying work and being a responsible adult are bad things! It’s all about balance!)
In this post, we’re going to cover all things related to the sacral chakra: signs of balance and imbalance, affirmations, journal prompts, how to heal an imbalanced sacral chakra, and various associated attributes.
Sacral Chakra Attributes
- Sanskrit Name: Svadhishthana (Sva = “self”; shthana = “place”)
- Location: Lower abdomen (below your navel)
- Color: Orange
- Body Parts: Womb, Kidney, Bladder, Lower Back, Reproductive Organs
- Symbol: Six-petaled lotus with a moon crescent in the center
- Element: Water
- Mantra: VAM
- Gemstones: Orange Calcite, Jasper, Carnelian, Red Tiger’s Eye, Coral, Fire Opal
- Essential Oils: Orange, Tangerine, Cinnamon, Bergamot, Neroli, Cypress
Signs of a Balanced Sacral Chakra
The sacral chakra is the energy center for creativity, joy, sexuality, and sensuality. While the root chakra is associated with safety and stability, the sacral chakra is associated with seeking pleasure. While these seem unrelated from one another, this is one of the many examples of how the chakras aren’t just seven separate energy centers; rather, they’re one complete system in which energy flows freely (when balanced) among all energy centers.
You see, when our root chakra is balanced, we feel safe, secure, stable, and centered. Feeling safe in our body and in our physical place in life is one of our most basic needs. But as you can imagine, if the root chakra was blocked, it’s likely that the sacral chakra would become imbalanced as well. When we don’t have a steady foundation, we may overcompensate by becoming more controlling, manipulative, and fearful, and it would be difficult to engage in creativity, play, and joy.
Below are some of the signs and characteristics of having a balanced sacral chakra:
- Creative
- Joyful
- Playful
- Prosperous
- Sexual
- Sensual
- Passionate
- Energetic
- Compassionate
- Forgiving
- Open
- Honest
- High self-esteem
Signs of an Imbalanced Sacral Chakra
When the sacral chakra is balanced, we feel joyful, creative, open, passionate, and honest. But when our energy is blocked from flowing freely through this energy center, our joy and passion shrinks. We become withdrawn, tense, and insecure.
It’s also possible for this energy center to become overactive. When this happens, we’re more prone to becoming controlling, manipulative, and aggressive.
Here are some of the signs associated with an imbalanced sacral chakra:
- Withdrawn
- Tense
- Insecure
- Needy
- Codependent
- Irritable
- Controlling
- Manipulative
- Overdramatic
- Aggressive
- Materialistic
- Fearful
- Judgmental
- Prone to addictive behavior
- Lack of creativity
- Fear of pleasure
Physical Signs of an Imbalanced Sacral Chakra
An imbalance in our energy centers affects not only our emotional and mental health but our physical health as well. As the sacral chakra is associated with our reproductive organs, the common physical ailments are correlated to these organs. Other affected body parts include those in neighboring areas of the body, such as the lower back.
These are some of the physical ailments you may experience with an imbalanced sacral chakra:
- Constipation
- Urinary problems
- Lower back pain
- Kidney issues
- Yeast infections
Sacral Chakra Affirmations
Affirmations are a powerful tool in your total self-care routine. When reciting affirmations to balance your sacral chakra, remember to embrace your joy and creativity. Have fun with it!
For example, take the affirmation, “I embrace life with vigor and passion.” You don’t have to recite this statement with the pep of a high school cheerleader, but the affirmation itself won’t help you if you recite it with tension, monotony, or lack of enthusiasm. So whether you’re saying it silently or aloud, make sure to really feel the words in your being. In this example, you want to actually feel vigorous and passionate.
Affirmations
- I am open to the flow of creativity.
- I am creative, passionate, and inspired.
- My emotions flow freely in a balanced and healthy way.
- I live a creative, vibrant, passionate life.
- I deeply respect and honor my sacred body.
- I honor my own divine sensuality.
- I am a sensual and passionate being.
- I am cultivating a beautiful life free of stress, worries, or fear.
- I deserve absolute and unconditional bliss.
- I make space in my life for play.
- I radiate passion and prosperity.
- I embrace life with vigor and passion.
- Limitless joy is my birthright.
- I embrace intimacy with others.
- I honor my desires.
For more powerful sacral chakra affirmations, be sure to check out my post, 35 Sacral Chakra Affirmations to Live a Passionate, Fun, Creative Life. And be sure to scroll to the bottom of this page to get your free printable affirmations and journal prompts!
Sacral Chakra Journal Prompts
Journaling is a powerful method for healing your body’s energy centers. There are no hard-and-fast rules for when to journal or how long you should spend journaling. Just allow yourself time to consciously consider the journal prompts. Don’t try to give the “right” answers to questions. And also, don’t feel like you need to stick with the prompts. If you start out writing about all the opportunities in your life for play, and this drifts off into a memory about making sandcastles when you were a child, let it! Embrace your inner child and see where your imagination takes you.
Journal Prompts
- What can I do in my daily life to add more opportunities for play?
- How do I express my creativity? What are my favorite creative activities? How can I make space for more creative outlets in my life? Have fun with this. Make a list of all the possible creative practices you can think of, no matter how far out there they sound, and see what resonates.
- Write a love letter to your sacred body. Express appreciation, respect, and reverence in your words.
- Envision a day as your highest and most authentic self. Write about a day as your highest self, emphasizing your joy, creativity, passion, and vigor. Be sure to write in the present tense!
- What types of situations and experiences make me feel tense, insecure, and withdrawn? What can I do to help myself in these situations? Are there any frequent experiences like this in my daily life that I can change?
For more powerful sacral chakra journal prompts, check out my post, 30 Journal Prompts to Open and Heal Your Sacral Chakra. And be sure to scroll to the bottom of this page to get your free printable affirmations and journal prompts!
Activating and Healing the Sacral Chakra
Below are 11 powerful practices for sacral chakra healing. For deeper insight into how to open, balance, and heal the sacral chakra, check out my post, Sacral Chakra Healing: Open & Balance the Sacral Chakra.
Color Therapy
Immerse yourself in all things orange! This could mean eating orange foods, such as mangoes, cantaloupe, and oranges; wearing orange clothing; surrounding yourself with orange items; painting with the color orange; and lighting orange candles, among other things. If you don’t generally have a lot of orange around, see if you can pick up a few small items to have around for moments when you feel an imbalance in this energy center.
Swimming
The sacral chakra’s element is water, so a fun and relaxed day at the pool, lake, or beach is a perfect way to restore balance to this energy center. If you’re not big on swimming, relaxing near a body of water will still get you these same benefits.
Take a Bath
If you’re not able to go to any pools or lakes, create a relaxing water environment right at home. Draw a warm bath, turn off the lights, and maybe even light an orange-cinnamon scented candle.
And if baths aren’t your thing, take a nice, warm shower. You can even close your eyes for a few minutes and do a mini-meditation, visualizing a bright orange light below your navel.
Create!
The sacral chakra is the energy center of creativity, so one of the best ways to heal this energy center is to create! Paint, draw, write, cook, bake, or choose your activity of choice to express your divine creativity. Try not to follow an outline, template, or recipe. Simply allow your inner creative to flow freely! This can be especially helpful if you’ve noticed your life has revolved around work, deadlines, and other stressors of daily life.
Journaling
Find a quiet place where you can focus on writing, and set the intention to balance your sacral chakra before you begin. If you want, you can use any of the prompts above. You could also incorporate affirmations into your journaling by writing down powerful sacral chakra affirmations in your writing.
Dancing
Some of the signs of an imbalanced sacral chakra are feeling tense, withdrawn, insecure, and fearful. Dancing is a beautiful way to release tension and embrace flow. Find somewhere you feel comfortable, put on some music that makes you feel good, and let yourself flow without judgment. Light some candles or use some essential oils if possible. You can make this an even more powerful practice by immersing yourself in the color orange while dancing.
Yoga
Each chakra has associated yoga poses to help heal imbalanced energy. For an imbalanced sacral chakra, choose hip-opening positions.
Here are just some of the poses for healing the sacral chakra that you can incorporate into your yoga practice:
- Pigeon
- Butterly
- Cobra
- Frog
- Goddess squat
Here’s a great video from Allie – The Yoga Junkie on cleansing your sacral chakra.
Meditation
A powerful practice to heal your sacral chakra is to visualize a bright orange light just below your belly button. See the light growing brighter as you inhale and bigger as you exhale. You might think of this light like a beautiful orange sun.
Here are some root chakra guided meditations using the free Insight Timer app:
- Sacred Sacral Chakra Balancing by Loula Love
- Sacral Chakra Meditation by Sarah Da Silva
- 2nd Chakra Svadhisthana Sacral Meditation by Amelia Lina Sawyer
Affirmations
Affirmations are a great tool to help heal any of your energy centers because they can be recited (either silently or out loud) almost anywhere. To make the most of affirmations, see if you can combine it with another practice. For healing the sacral chakra, you might repeat them while you’re in the shower or bath. You could also incorporate them in your journaling or recite them as you hold your crystals.
Gemstones
Some of the gemstones associated with the sacral chakra are orange calcite, jasper, carnelian, red tiger’s eye, coral, fire opal, moonstone, amber, and orange amethyst. You can hold these crystals during meditation, carry them in your pocket during the day, or keep them nearby on your desk as you work.
Here’s a few more posts to help you get started with using crystals and gemstones to heal the chakras:
Essential Oils
To open and activate the sacral chakra, you can use the essential oil(s) of choice in your diffuser, add them to your bath, or apply to your skin below the navel. (If applying to your skin, please make sure to use high-quality oils and always follow directions for dilution. Also note all other safety instructions, such as amount of time you should wait before going out in the sun. I am not a qualified aromatherapy practitioner, so if you have any questions about safety, please make sure to refer your questions to a professional. Always err on the side of caution.)
Here are some of the best essential oils for healing the sacral chakra:
- Orange
- Jasmine
- Rose
- Geranium
- Clove
- Nutmeg
- Cinnamon
For more information on how to use essential oils to heal the chakras, check out my post, A Guide to Essential Oils for Chakra Healing.
As always, with all the practices listed above, make sure to be intentional with your thoughts and actions. Whether you’re reciting affirmations, going swimming, using essential oils, or utilizing any of the other practices on this list, set the powerful intention to balance and heal the sacral chakra, and let that intention guide you as you move forward.
For more more chakra resources, plus uplifting affirmations and self-love encouragement, be sure to follow me on Pinterest and Instagram!
Are you ready for your freebies? Enter your name and email address below for your free printables! (Note that it may take an hour or two for the email to come through.) Plus, receive a weekly newsletter with resources, affirmations, and new blog post updates straight to your inbox. (Don’t worry, I hate spam, too! I only send one email a week, never share your personal info, and you can unsubscribe anytime.)
Pin this for later! Sacral Chakra: Activating, Balancing, and Healing Zanna Keithley is an author, poet, and social media content creator who writes short prose dedicated to inspiring readers to follow their dreams, trust their intuition, and create beautiful and fulfilling lives. You can find her original writing on Instagram @zannakeithley.
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What is the Root Chakra? Activate, Balance, and Heal
This post is dedicated to all things root chakra, your body’s first energy center. This is the first of a seven-part series on the seven main chakras. For more information on chakras, including what a chakra is and an overview on the seven chakras, check out A Beginner’s Guide to Understanding and Unblocking Your Chakras.
Also, be sure to scroll to the bottom of this page for some awesome freebies! You’ll receive 35 free printable affirmations and 30 journal prompts to open and heal the root chakra. Don’t miss these powerful healing tools!
Pin this for later! Root Chakra: Activating, Balancing, and Healing Discover More About Chakras
Discover more about chakras using the links below, plus get journal prompts and affirmations for each of your body’s main energy centers! And for deeper insight into chakras as well as guidance on profound chakra healing, check out my Ultimate Chakra Healing Bundle, which includes a Chakra Healing eBook, Chakra Healing Workbook, and 8-Week Chakra Healing Guide. You can also discover more in my online shop.
What is the Root Chakra?
To begin a series on chakras, it’s fitting to start with the root chakra for many reasons.
For one, it’s often called the “1st” chakra. Located at the base of your spine, the root chakra is the lowest energy center on your body. When you hear someone refer to 1st chakra, 2nd chakra, 3rd chakra, etc., this means they’re usually starting with this lowest energy center and working upwards.
But even deeper than that, the root chakra is your foundation. You can think of this like a foundation of a house, holding the house up and keeping it safe and secure. You might also compare it to the roots of a tree, keeping the tree steady, stable, and supported.
Without this strong foundation keeping these structures upright, any strong gust of wind could knock it down at any moment.
This is the same for us.
Why Balancing the Root Chakra is Important
We may not think of ourselves as having foundations because we are constantly moving.
However, even though we’re on the move, most of the time, we have one or more body parts, most often our feet, connected to the ground. This is our physical foundation.
Beyond our physical foundation, we have a foundation of basic needs we need to survive. You might think of Maslow’s Hierarchy of Needs here. At our most basic level, before anything else, we have physiological and safety needs, such as food, water, warmth, rest, security, and safety.
So without a solid foundation to support us, it would be difficult, likely even impossible, to fully meet our other needs such as intimate relationships and creativity.
This is why it makes sense to start with the root chakra. Because without a balanced root chakra, it would be nearly impossible to find balance in our other energy centers. Likely, some would become overstimulated while others would become understimulated.
It’s important to remember that even though these seven main chakras are all separate energy centers, they act as one complete system. When one is out of balance, it’s likely this will affect one or more of the others.
In this post, we’re going to cover all things related to the root chakra: signs of balance and imbalance, affirmations, journal prompts, how to heal an imbalanced root chakra, and various associated attributes.
Root Chakra Attributes
- Sanskrit Name: Muladhara (Mula: “root”; Adhara: “support” or “base”)
- Location: Base of spine
- Color: Red
- Body Parts: Legs, tailbone, kidneys, prostate, bladder, colon
- Symbol: Lotus with four petals
- Element: Earth
- Mantra: LAM
- Gemstones: Obsidian, Hematite, Bloodstone, Red Jasper, Black Tourmaline, Garnet, Onyx, Smoky Quartz
- Essential Oils: Cedarwood, rosemary, sandalwood, basil, and patchouli. (Earthy scents.)
Signs of a Balanced Root Chakra
A balanced root chakra is associated with feelings of steadiness, security, safety, and ease. Again, you can think of yourself as a tree with your roots firmly holding your place in the ground. The wind may come, but it will not bend or break your solid foundation.
We also associate a balanced root chakra with how our mind and spirit feel inside our body. Generally speaking, there’s a sense of safety in one own’s body. You can move with ease and feel secure just as you are.
Here’s a list of signs and feelings attributed to a balanced root chakra:
- Secure
- Grounded
- Centered
- Stable
- Feelings of safety and security
- Feelings of being at ease in one’s own body
- Strong
- Supported
- Peaceful
- Rooted in the present moment
- All basic needs are being met
- Firm in your place in life
Signs of an Imbalanced Root Chakra
As we associate a balanced root chakra with feelings of safety, stability, and ease in our bodies, an imbalanced root chakra results in feelings of instability, restlessness, and fear. This can manifest in many ways. For instance, when the COVID-19 pandemic started, one of the main news headlines was how people were hoarding items such as toilet paper. While this seemed unreasonable and greedy, believe it or not, it actually makes sense.
You see, the pandemic shattered a lot of people’s safe and stable foundations. Because of this, many overcompensated by trying to gain back a feeling of stability. Hoarding and greed are two ways we overcompensate when our foundations are shattered. So by hoarding extra toilet paper and food items, this was an attempt by many to restabilize their shaky foundations.
Here’s a list of signs and attributes of an imbalanced root chakra:
- Insecure
- Anxious
- Excessively negative
- Depressed
- Scattered
- Disconnected
- Restless
- Fearful
- Unmotivated
- Apathetic
- Cynical
- Greedy
- Lazy
- Indecisive
Physical Signs of an Imbalanced Root Chakra
An imbalanced root chakra doesn’t just affect our emotions; it affects our physical body as well. As this energy center is located at the base of the spine, an imbalance of energy most often affects the body parts and organs in the surrounding areas.
I just want to note that I often see “eating disorders” listed under the physical symptoms, and I listed it below, but as many of us know, an eating disorder is much, much more than a physical thing. This also involves our mental and emotional health. When our foundations aren’t stable, food is often used as a means for taking back control. Undereating and restricting food is often a way for one to exercise control over their lives, especially when it feels like the external world is completely out of control. Overeating can also be a result of an unsteady foundation, especially overeating comfort foods, as one looks for an easy way to bring themselves comfort in the midst of uncertainty.
But no two stories are ever the same, and I don’t want to oversimplify something as complex as an eating disorder. Here is more information about eating disorders from the National Eating Disorders Association.
These are some of the physical ailments you may experience with an imbalanced root chakra:
- Constipation
- Digestive Issues
- Eating Disorders
- Lower Body Pain
- Sciatica
- Anemia
- Numbness
Root Chakra Affirmations
I absolutely love affirmations and try to incorporate them into as many areas of my life as possible. And luckily, it’s really pretty easy. Affirmations can be used pretty much anytime: when you first wake up, while you’re in the shower, as you’re commuting to work, while you’re waiting in line at the grocery store, or before you go to bed at night.
To make the most of root chakra affirmations, first set the intention to balance your root chakra, and be intentional with your words. One of my favorite ways to use affirmations is to incorporate them into journaling, or even by keeping a journal solely for affirmations. The key here is to always use the present tense and to feel the positive emotions associated with the words as you repeat or write them down.
And for more grounding root chakra affirmations, check out my post, 35 Root Chakra Affirmations to Remain Strong, Steady, and Grounded. And be sure to scroll to the bottom of this page to get your free printable affirmations and journal prompts!
Affirmations
- I am safe and secure.
- I am rooted in this present moment.
- I am grounded.
- I am exactly where I’m meant to be.
- It is right to be exactly as I am.
- It is right to be exactly where I am.
- I have everything I need.
- I feel safe in my body.
- My body takes care of me.
- I inhale trust and exhale fear.
- I am always supported and protected.
- I feel peaceful, grounded, and secure.
Root Chakra Journal Prompts
Journaling is one of my favorite self-care practices, and it’s a great method for healing chakras and realigning your energy. I like to journal for thirty minutes first thing after I wake up so I can set my intentions for the day and start the day off with some positivity. However, everyone’s journaling practice is different and personal to them. Choose the time that works best for you, and allot as much or as little time as you can allow, even if it’s just ten minutes.
And for more powerful journal prompts, check out 30 Journal Prompts to Open and Heal the Root Chakra. Don’t forget to scroll to the bottom of this page to get your free printable affirmations and journal prompts!
Journal Prompts
- What in my external world helps me to feel safe? What about in my internal world?
- What does it mean to me to be grounded? How can I cultivate the feeling of being grounded in my life?
- In the middle of a busy and hectic day, what can I do to help myself to feel centered?
- Reflect on this statement: “I am exactly where I am meant to be.”
- Describe yourself as though you are a tree, with roots that keep you secure to the ground no matter how the wind blows.
- Are there any situations, places, or common experiences in my life that don’t make me feel rooted, secure, safe, and/or grounded? What can I do to help myself in these moments (or change the situation)?
- Visualize your highest self walking through a beautiful, open field with your bare feet touching the ground. Describe this experience, including how it makes you feel.
- Write a compassionate love letter to your body. Use affirmations to affirm that you feel safe, supported, and at ease in your body.
Activating & Healing the Root Chakra
Below are 8 powerful practices for root chakra healing. For deeper insight into how to open, balance, and heal the root chakra, check out my post, Root Chakra Healing: Open & Balane the Root Chakra.
Color Therapy
When you feel like one of your chakras is imbalanced, color therapy is one of the most common and prominent ways to bring that energy center back into balance. Color therapy is immersing yourself in the color associated with that chakra. For the root chakra, this means immersing yourself in all things red. Eat red food. Wear red clothes. Light red candles. (If they’re earth-scented, that’s even better.) If possible, surround yourself with as many red items in your immediate environment as possible. You could even have some painting materials on hand for these moments. Let your inner creative come out and paint an image entirely in the color red.
Journaling
Affirmations journaling is especially powerful in these moments. Affirm to yourself that you are safe and secure and exactly where you are meant to be. You can also use any of the journaling prompts above. I also like to visualize that I’m my highest and most authentic self and write as my highest self. For the root chakra specifically, you can write as your highest and most centered self living your safest, most grounded life. Describe the feelings of being secure in your body as well as feeling secure in the present moment.
Walk Barefoot in the Dirt
The root chakra is associated with the earth, so this is the perfect time to immerse yourself in nature and let your bare feet touch the ground. Of course, this may be more difficult for some depending on where you live. If possible, try to find a place to immerse yourself in nature for a bit. Our nature is truly our foundation, so this allows us to (no pun intended) get back to our roots.
Yoga
Each chakra has associated yoga poses to help heal imbalanced energy. For an imbalanced root chakra, choose poses that allow you to feel balanced and safe. Some poses might include Mountain Pose, Downward Dog, Tree Pose, Lunge Pose, and Warrior II.
Here’s a great video from Yoga With Adriene specifically dedicated to the root chakra.
Meditation
For an unguided root chakra meditation, visualize a glowing red light at the base of your spine. See that light get brighter as you inhale and bigger as you exhale. You might also visualize a red lotus flower at the base of your spine.
Here are some root chakra guided meditations using the free Insight Timer app:
- Root Chakra Love by Hannah Devries
- Root Chakra Therapy by Cory Cochiolo
- Root Chakra Meditation by Sarah Da Silva
Affirmations
I mentioned this one in the journaling section, but if you’re unable to sit down and write, repeating affirmations either silently or aloud is a powerful practice. You can do this while you’re getting ready for the day, showering, commuting to work – anytime, really. You could also combine this with other practices on the list, such as taking a walk in nature.
Gemstones
Use crystals associated with the root chakra to activate this energy center. A powerful way to receive the healing power of the crystal is to hold it during meditation. You can also carry crystals around with you during the day. A few examples of gemstones associated with the root chakra are obsidian, hematite, onyx, bloodstone, red jasper, black tourmaline, and garnet.
Here’s a few more posts to help you get started with using crystals and gemstones to heal the chakras:
Essential Oils
Use earth-scented essential oils, such as cedarwood, rosemary, sandalwood, basil, and patchouli.
With any of the practices above, don’t forget to be intentional with your actions. For instance, if you light candles or use essential oils, do so with the intention to heal or activate your root chakra. Then, let these intentions be your guide as you take the next right step in balancing your energy centers.
For more information on how to use essential oils to heal the chakras, check out my post, A Guide to Essential Oils for Chakra Healing.
And there you have it: how to activate, balance, and heal the root chakra, plus journal prompts and affirmations to help you on your journey! Have any other questions about the root chakra? Leave a note in the comments below!
For more more chakra resources, plus uplifting affirmations and self-love encouragement, be sure to follow me on Pinterest and Instagram!
Are you ready for your freebies? Enter your name and email address below for your free printables! (Note that it may take an hour or two for the email to come through.) Plus, receive a weekly newsletter with resources, affirmations, and new blog post updates straight to your inbox. (Don’t worry, I hate spam, too! I only send one email a week, never share your personal info, and you can unsubscribe anytime.)
Pin this for later! Root Chakra: Activating, Balancing, and Healing Zanna Keithley is an author, poet, and social media content creator who writes short prose dedicated to inspiring readers to follow their dreams, trust their intuition, and create beautiful and fulfilling lives. You can find her original writing on Instagram @zannakeithley.
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10 Ways to Cultivate Mindfulness Today
As a follow-up to my blog post, What is Mindfulness? Plus 15 Powerful Mindfulness Quotes, I’m giving you 10 effective ways to cultivate mindfulness as you become more conscious of your thoughts and start living in the present moment. The best part? Most of these are simple practices you can start doing at home today.
10 Ways to Cultivate Mindfulness Today What is Mindfulness?
In my recent blog post, What is Mindfulness? Plus 15 Powerful Mindfulness Quotes, I gave you my definition of mindfulness, the three components of mindfulness, and a list of powerful quotes from prominent thought leaders on the practice of mindfulness.
To recap, I define mindfulness as non-judgmental, conscious awareness in the present moment.
One of my favorite definitions comes from Jon Kabat-Zinn, the creator of the Stress Reduction Clinic and the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School:
“Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally.”
When we think about mindfulness, it’s likely that the next word that comes to mind is meditation. And while I think meditation has been my most powerful tool in helping me to cultivate mindfulness, you absolutely do not have to meditate in order to live a mindful life.
In fact, anyone can begin a mindfulness practice today, no meditation required. And while you may feel like you’re too busy to start a new mindfulness practice, many of the methods on this list take almost no time at all – just a couple seconds of your conscious thoughts in the present moment.
Below, I’ve written about 10 ways to cultivate mindfulness today. While you definitely don’t have to do all the items on this list, I encourage you to try out as many as possible to see what works for you. To help you out, I listed these in order of practices that take the least amount of time to ones that take the most.
And if you have any questions, don’t forget to post them in the comments below!
Method #1: Phone Notifications/Reminders
The irony isn’t lost on me here. While most of us would say that a little less time on our phones is one of the best ways to cultivate mindfulness, I’m starting out by telling you to spend more time on your phone.
But let me backtrack.
I’m not actually saying to spend more time on your phone; I just think that instead of always focusing on the bad things associated with cell phones, we should focus our attention on the good services they provide.
And one of my favorite ways to use our cell phones for good is to set up positive and uplifting notification reminders that pop up during the day to remind you that you’re doing a great job, that you’re worthy, that you’re capable of doing incredible things – whatever you know you’ll need to hear when you’re in the middle of a chaotic workday.
So how can we use these notifications as a way to cultivate mindfulness?
By setting up reminders to pause in the middle of our day and breathe. These don’t have to be anything dramatic. One of my favorite gentle reminders?
“Breathe.”
Some other reminders you can set up to help you cultivate mindfulness:
- Pause. Breathe. Be.
- Notice your surroundings.
- Pause and look around you. Then, look within.
- Inhale. Exhale.
- Where is your mind right now?
- Where are your thoughts right now?
- Come back to this present moment. Don’t judge. Just be.
At most, these notifications may take a minute or two to set up, but once you have them stored in your phone, you can set them to pop up for you as many times as you want during your day.
Method #2: Post-It Notes
Essentially, post-it notes work in the same way as reminders on your phone, but if you don’t like to look at your phone during the day, this might be a less intrusive method for you. (Or, if you don’t want to choose, do both!)
You can use some of the same reminders I wrote above on your post-its. (Or index cards, scrap pieces of paper, napkins . . . anything you want to write on.) Then, place them in spots you know you’ll see them during the day.
Some suggestions for placement:
- Near your work station
- On your bathroom mirror
- In your wallet
- Near your phone charging station
- Next to the coffee pot
- In your pocket
- Next to the car radio or drink holders
The most important thing with the post-it method is not to get so used to them being there that you ignore them. Set the intention to read the post-its when you see them. Switching out the message weekly and/or using bright colors might help with this.
Method #3: Set Daily Intentions
One way to cultivate mindfulness is to set the intention to practice mindfulness throughout the day. I’m big on having a morning routine (more on that below!), but if you don’t have time for a longer routine, spend just one to two minutes every morning setting a purposeful intention.
Now, this intention doesn’t have to just be, “I will practice mindfulness today.“
To mix it up, you can focus on some of the different components of mindfulness each day.
Here are some examples of daily mindfulness intentions:
- Today, I set the intention to practice non-judgment.
- I will step back from my work once an hour to take three deep breaths.
- Today, I pledge to live in the present moment. When I find my mind wandering to the past or future, I’ll gently bring it back to right now.
- I will observe my internal world with objective awareness.
- I will observe my external world with objective awareness.
Again, the key here is to come back to your intention throughout the day. As you start this practice, phone reminders or post-it notes might benefit you. Or, if you have a whiteboard in or near your work space, you can simply write on it, “Remember your intention.” Let those words bring you back to the present moment.
Method #4: Follow Social Media Accounts that Teach, Discuss, and Encourage Mindfulness
Yes, I know.
Social media is just as bad as phones.
But again, I think we can use social media in this instance for good, not evil.
Do you have Instagram? Twitter? Facebook? Do you find yourself checking your social media once, twice, three times or more a day?
While social media detoxes are good for all of us every once in a while, we don’t have to cancel all of our accounts in order to practice mindfulness.
There are a lot of really amazing people on social media talking about mindfulness every day. These people are using their platform to teach and share their knowledge and experiences.
So let’s let them teach us.
We often open our social media apps on autopilot, not thinking twice about what we’re doing, so a powerful practice is to be mindful every time we open up one of our social media accounts. Notice (with objective awareness . . . no judgment) when you’re clicking that little square on your phone. Are you bored? Sad? Avoiding bad or negative feelings? Again, don’t judge yourself here. Just notice.
Then, when you have that account open, add accounts to your feed that talk about mindfulness. This doesn’t mean you have to unfollow your friends or favorite celebrities. Just find a few accounts that speak to you (you can search the hashtag #mindfulness and go through some of the popular pins to get started), and follow them. Every time you open your app, make sure you read through their images and captions.*
I know this one might sound silly or stupid to some, but I think there’s power in seeing examples, thoughts, ideas, and definitions about mindfulness every day.
My Mini-Disclaimer
*To be clear, I very much believe in listening to what other people have to say about a subject and then forming your own opinions and truth. If you follow a mindfulness blogger who says something that doesn’t feel right to you, question it. You don’t have to blindly accept anything that anybody (including me) tells you, especially if it doesn’t feel right.
Method #5: Breathing Exercises
Not sure if you want to start a meditation practice? Or you already do meditate, but you want to enhance your practice? Breathing exercises are a perfect tool to increase mindfulness, and the best part is you can do them anytime and anywhere.
While there are many variations of breathing exercises, your practice can be simple and straightforward.
For example, breathing from your belly, inhale for four seconds. Hold your breath at the top for another four seconds. Then exhale for four seconds. If you’re comfortable, you can try a variation of this, where you inhale for four seconds, hold your breath at the top for seven seconds, then exhale for eight seconds. You can breathe through your nose or mouth, whatever is most comfortable for you.
Even if all you can do is take a couple seconds for a few slow, conscious inhales and exhales, that’s okay.
The key to using breathing exercises to cultivate mindfulness is to focus on your breathing, grounding yourself in this present moment. And when we are continually able to return to the present moment, we allow mindfulness into our experience.
Method #6: Lean Into Frustrating Moments
This one is tough, but if you stick with it, it can be the most worthwhile.
It’s likely that nearly every day, you encounter experiences that cause you to feel annoyed, frustrated, and maybe even a little angry. Your heart rate increases. You feel a tightness in your chest. Or maybe it feels more like heat pulsating through your veins. Whatever it is, it’s uncomfortable and you don’t like it very much.
To cultivate mindfulness, don’t suppress or pretend these moments don’t exist.
Instead, lean in.
I’m not saying, “Let yourself get so angry and upset that the negative energy overcomes your entire body.”
What I’m saying is this: get curious.
To start, set an intention to recognize your moments of discomfort and/or frustration throughout the day. If you already know that your morning commute is going to make you want to smack your head against the steering wheel, decide to approach the commute a little differently today.
Now, you’re stuck in traffic. The cars aren’t moving. Or maybe someone cut you off. To be clear, you definitely don’t have to like these moments. Allow yourself to feel whatever emotions are rising within you.
And then, simply notice.
Now get curious. Ask yourself questions: Why am I frustrated right now? Why does this experience cause me to feel this way? What do I see in my surroundings right now? What would I change if I could?
Become an objective observe of yourself. That means no judgment. Just notice, probe, observe. Let yourself stay grounded in this present moment.
Now, see if you can do the same thing tomorrow. And the day after that. And then see if you might be able to have this same mindset when an unexpected frustration pops up during your day.
It won’t happen overnight, but if you do this consistently day after day, with time, you’ll see a shift in your mindset and how you view your present experience.
Method #7: Get Outdoors
I can’t quantify how much time this will take during your day. It may take seconds. Maybe minutes. Maybe an hour or more. But if you can make time for 15 minutes to go outside, you’ll experience huge benefits to your mindfulness.
Let’s say you have a 15-minute break during work, and you choose to step outside and take a walk during that time. Or maybe you decide to take a short walk outdoors after dinner. Whenever you can fit in this time, set the intention to stay in the present moment as you walk.
Now, as you’re walking, notice your surroundings. Take note of what you see and hear. How does the air feel on your skin? What sensations do you feel in your body? Is there tension in your muscles? Tightness in your chest? How do your feet feel in your shoes, walking against the ground?
Whatever your answers are, don’t judge. There is no right or wrong, no good or bad. And when you realize your mind has drifted away from the present moment, gently bring it back to right now.
The goal here isn’t to keep your mind from drifting.
The goal is to notice when your mind has strayed and to gently return it back to the present, over and over again.
If walking isn’t your thing, you can also perform this mindfulness exercise when gardening, mowing the lawn, or raking leaves. If the weather permits, you might also choose to do it while stretching outside.
And finally, whatever you decide to do, remember to breathe. Anytime your mind strays, remember that you can always return to the breath.
Method #8: Establish a Morning Routine
Depending on your available time, these last three practices can take anywhere from five minutes to an hour. (And you might also be able to combine them with other practices on this list.)
I’m a big proponent of having a morning routine that isn’t just about hurrying to rush out the door. Personally, I like to journal for 30 minutes first thing after I wake up. I do this when the house is quiet and it’s still dark outside. For me, this is my time to write, create, reflect, and uncover my own feelings, ideas, and thoughts. I also usually work out in the morning, either by running, HIIT exercises, yoga, or light stretching on recovery days.
So how exactly does any of this cultivate mindfulness?
A couple ways.
For one, you might choose to add specific mindfulness practices to your morning routine. You might choose mindful journaling, which entails writing about your thoughts, surroundings, and present experience with objective awareness. You can also add other practices on this list, like daily intention setting and breathwork.
I believe there’s also something powerful about having an intentional and conscious morning routine, no matter what it entails. It means that instead of just unconsciously going through the motions, you’re choosing how you greet the day. And when you start the day by consciously choosing your experiences, you’re more likely to continue this practice throughout the day.
Morning Routine Template
Below is the morning routine template I created for my post, How to Design a Morning Routine for Manifestation. If you don’t have time for journaling, utilizing a template such as this one is a powerful way to set your intentions for the day.
Morning Routine Template Possible Components of Your Morning Routine
- Journaling
- Meditation
- Yoga
- Intention Setting
- Daily Affirmations
- Breathwork
- Reading
- Exercise
- Morning Walk
- Gratitude Practice
Method #9: Meditation
If you’re looking to start a mindfulness practice, it’s hard to find anything that will serve you better than meditation.
First, let’s dig into some myths about meditation.
Meditation is not “clearing your mind of all thoughts.”
And “not thinking” is not the goal of meditation.
Rather, in meditation – mindfulness meditation, specifically – one simply breathes in the present moment, notices when they have a thought with objective awareness, and gently releases it, returning to the present moment.
For instance, imagine you’re laying on the ground looking up at a perfectly blue sky, and a cloud passes above you. “Look, there’s a cloud,” you think. Then it floats out of your vision, and you let it go without attachment.
These clouds are your thoughts. Notice. Release. Come back to the present, over and over again.
If you’ve never meditated before, starting a meditation practice may seem overwhelming at first. To help, I’ve created 7 Meditation Practices for Beginners, which gives you suggestions for how to start as well as links to guided meditations using the Insight Timer app. (No affiliation.)
Just know that even if someone on a podcast says they meditate for two hours a day, or an Instagram influencer swears by meditating for twenty minutes twice a day, you don’t have to start big. When I started meditating, I pledged just ten minutes a day. Sometimes, five. And even now, I often meditate for no more than ten to fifteen minutes.
You can definitely cultivate mindfulness without meditation. The walking exercise I described in the “Get Outdoors” section is a great way to start. But I believe meditation has been my greatest teacher in cultivating mindfulness. If you’re open to it, pledge to meditate for ten minutes a day, ten days in a row. Start small, then see how you feel after that.
Method #10: Yoga
Yoga is another powerful practice that may take ten minutes, an hour, or somewhere in-between. If you’ve never tried yoga before, this one might be even more intimidating than meditation. So let’s make it a little less intimidating by talking about why yoga cultivates mindfulness and how to gently step into a new yoga practice.
First, like we did with meditation, let’s debunk a myth about yoga:
Yoga isn’t about getting into a pose and holding it as long as possible until you can no longer stand the pain.
The beauty of yoga (in my experience, at least) is in the flow: the gentle awareness of the energy flowing through my body. Yoga is when my mind and body become one, and I simply exist in this present moment. The greatest lesson I’ve learned from yoga isn’t to become more flexible; it’s to become one with my breath.
Yoga cultivates mindfulness because it allows us to be in this present moment, at one with our breath, simply noticing the sensations and feelings in our body with non-judgmental awareness.
If starting a yoga practice seems intimidating, YouTube might become your new best friend. There are thousands of videos online dedicated to beginner’s yoga. If you’re not sure where to start, I highly recommend Yoga With Adriene’s Foundations of Yoga series. This series is comprised of 45 separate five to twenty-five minute videos, each dedicated to helping you explore a different yoga pose. I love these because you can take your time with each pose and go at your own pace.
If you want to learn a little more about yoga and mindfulness, here and here are a couple articles that dive a little deeper into the connection between your body and your mind.
And there you have it: ten ways to cultivate mindfulness today. Remember that you don’t have to include all ten practices into your life today. Start small. Choose a few that feel right to you. And if one of those methods doesn’t click, choose again. And remember that every moment in our lives provides us with an opportunity to practice mindfulness. Even right now. Notice the thoughts, sounds, sensations, and feeling of the present moment. No judgments. Just observe.
Other Posts You Might Like
- 10 Science-Backed Health Benefits of Meditation
- A Beginner’s Guide to Understanding and Unblocking Your Chakras
- 25 Epic Morning Affirmations to Create a Beautiful Day
10 Ways to Cultivate Mindfulness Today Zanna Keithley is an author, poet, and social media content creator who writes short prose dedicated to inspiring readers to follow their dreams, trust their intuition, and create beautiful and fulfilling lives. You can find her original writing on Instagram @zannakeithley.
