Grounding During Crisis: A Gentle Introduction to Chakras
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Grounding during crisis

A gentle introduction to Chakras


(and how Covid 19 quarantine in India taught me how to stay balanced)

As some of you may know, when the world shut down in early 2020 at the start of the COVID-19 pandemic, I happened to be in Sri Lanka. I’d planned to be there for a few weeks and, as I often do when traveling, was taking a bit of a digital cleanse—no news, no social media, just present-moment awareness. So when my guesthouse host casually mentioned something about a virus making headlines, I barely registered it.


That changed quickly. Flights were canceled, borders began to close, and before I knew it, I was officially stuck.


And that is when life got interesting.

Now, if you have to get stranded somewhere, I highly recommend Sri Lanka. The food is flavorful, the people are lovely, housing is affordable, and there’s a serenity to the place that makes it easy to exhale. Still, with limited options, I managed to catch a puddle-jumper over to India, thinking I’d have a better shot at getting home from there. Spoiler alert: I didn’t.  At least not right away, and not before some truly life-changing experiences that speak to the goodness of humanity, and a collective coming together when the going gets tough.

After spending a few restless and chaotic days at the Delhi airport—an experience I do need to write more about someday—all of us stranded travelers were transferred to hotels for quarantine. I landed in a beautiful hotel that, in an effort to soothe the collective anxiety, offered guided meditation and grounding sessions. We gathered, spaced out by a good ten feet, to sit with our breath and our nerves.

Coming off some recent Buddhist studies in Sri Lanka, I was now introduced to Hindu meditation practices, including an exploration of the chakras. The sessions were meant to help us restore some inner balance by focusing on the heart and root chakras—those most impacted by the global wave of fear and uncertainty. It wasn’t about curing or preventing the virus itself, but the emotional upheaval it caused.

 

And there, between canceled flights and unexpected stillness, I found something I hadn’t planned on: space to deepen my mindfulness and connect with traditions I might not have otherwise explored.

Let me throw a bit more background info here on Chakras:

The chakra system originated in India between 1500 and 500 BC, with the earliest mentions found in the Vedas, ancient sacred texts of spiritual knowledge. Evidence of chakras (spelled “cakra”) is also present in several Upanishads, including the Shri Jabala Darshana Upanishad, the Cudamini Upanishad, the Yoga-Shikka Upanishad, and the Shandilya Upanishad.  

While the chakra system is primarily associated with Hinduism, it has also been adopted and adapted in some esoteric traditions of Buddhism, particularly in Buddhist Tantra and Tibetan medicine. In these Buddhist contexts, the number and specific functions of the chakras can sometimes differ from the traditional Hindu system. Early Buddhist sources often mention four main chakras: manipura (navel), anahata (heart), vishuddha (throat), and ushnisha kamala (crown). Other Buddhist tantric systems may describe five, six, or even more chakras.  

The concept of chakras – often translated as “wheels” or “vortices” are understood as subtle energy centers within the body, influencing our physical, emotional, mental, and spiritual well-being.  While not a core teaching of early Buddhism, the chakra system has been integrated into some later Buddhist practices, particularly within Vajrayana (Tibetan Buddhism).  

What are the Chakras?

Imagine a vertical line running through the center of your body, along your spine. Along this line are located seven primary chakras, each associated with specific qualities, colors, sounds (mantras), and elements. Think of them as energetic hubs that process and distribute life force energy (prana or lung in Tibetan Buddhism).  

Here’s a brief overview of the seven main chakras:

  • Root Chakra (Muladhara): Located at the base of the spine. Associated with grounding, security, survival instincts, and our connection to the earth. Color: Red. Element: Earth.  
  • Sacral Chakra (Svadhisthana): Located in the lower abdomen, about two inches below the navel. Associated with creativity, sexuality, emotions, pleasure, and fluidity. Color: Orange. Element: Water.  
  • Solar Plexus Chakra (Manipura): Located in the upper abdomen, in the area of the stomach. Associated with willpower, personal power, self-esteem, and digestion. Color: Yellow. Element: Fire.
  • Heart Chakra (Anahata): Located in the center of the chest. Associated with love, compassion, empathy, forgiveness, and connection. Color: Green (or sometimes pink). Element: Air.  
  • Throat Chakra (Vishuddha): Located in the throat. Associated with communication, self-expression, truth, and listening. Color: Blue. Element: Ether (Space).
  • Third Eye Chakra (Ajna): Located in the center of the forehead, between the eyebrows. Associated with intuition, insight, psychic abilities, and wisdom. Color: Indigo. Element: Light.
  • Crown Chakra (Sahasrara): Located at the crown of the head. Associated with spiritual connection, enlightenment, universal consciousness, and pure awareness. Color: Violet or white. Element: Thought or Cosmic Energy.

How can Chakras be Activated—or “balanced”?

Chakras are believed to be dynamic, constantly influenced by our thoughts, emotions, actions, and environment. Practices aimed at “activating” or balancing the chakras often involve:  

  • Meditation: Focusing awareness on each chakra, visualizing its color and qualities, and chanting its associated mantra can help to bring balance.  
  • Yoga and Physical Exercise: Certain postures (asanas) in yoga are specifically designed to open and stimulate particular chakras. General physical activity can also help to keep energy flowing.  
  • Breathwork (Pranayama): Conscious regulation of breath can influence the flow of energy in the body and impact the chakras.  
  • Sound Healing: Specific sounds, frequencies, and instruments (like singing bowls) are believed to resonate with and balance the chakras.
  • Visualization: Using the power of the mind to imagine energy flowing freely through the chakras and visualizing them as vibrant and balanced.  
  • Affirmations: Repeating positive statements related to the qualities of each chakra can help to shift energy and mindset.  
  • Working with Crystals and Colors: Certain crystals and colors are believed to resonate with specific chakras and can be used to support their balance.  

Why are Chakras Important?

When the chakras are balanced and energy flows freely, we tend to experience a greater sense of well-being – physically, emotionally, mentally, and spiritually. Blocked or imbalanced chakras, on the other hand, are thought to manifest as various difficulties, such as:

  • Physical ailments: Tension, pain, or dysfunction in areas associated with the blocked chakra.  
  • Emotional imbalances: Feeling stuck, anxious, depressed, or experiencing difficulty in relating to others.
  • Mental fog: Difficulty concentrating, negative thought patterns, or a lack of clarity.
  • Spiritual disconnection: Feeling lost, without purpose, or disconnected from a sense of something larger than oneself.

Understanding and working with the chakras can provide a framework for self-awareness, identifying areas of imbalance, and guiding practices towards greater harmony within ourselves.  

The relationship between chakras and asanas (yoga postures) is a fundamental aspect of energy work within yoga practice, particularly in traditions that integrate the chakra system, such as Kundalini Yoga and some schools of Hatha and Vinyasa Flow. Here’s how they are interconnected:

  1. Asanas as Tools to Stimulate and Balance Chakras:
  • Targeting Specific Energy Centers: Different asanas are believed to directly influence specific chakras by compressing, stretching, opening, or stimulating the physical areas where these energy centers are located along the spine.  
  • Flow of Prana (Life Force Energy): Asanas help to remove blockages in the Nadis (subtle energy channels) and promote a healthy flow of Prana throughout the body, including the chakras. When Prana flows freely, the chakras are more likely to function optimally.  
  • Physical Alignment and Energy: Correct alignment in asanas is not just about physical safety; it also facilitates the proper flow of energy. When the body is aligned, energy can move more efficiently through the chakras.  

  1. Specific Asanas and their Chakra Associations (General Guidelines):

It’s important to note that the associations can vary slightly depending on the yoga tradition and teacher. However, here are some common connections:

  • Root Chakra (Muladhara): Grounding poses that connect you to the earth, such as Mountain Pose (Tadasana), Warrior Poses (Virabhadrasana I & II), Tree Pose (Vrksasana), and Garland Pose (Malasana). These asanas build stability, security, and a sense of being rooted.

  • Sacral Chakra (Svadhisthana): Hip-opening poses that promote fluidity, creativity, and emotional release, such as Hip Circles, Butterfly Pose (Baddha Konasana), Wide-Legged Forward Fold (Prasarita Padottanasana), and Reclining Bound Angle Pose (Supta Baddha Konasana).  

  • Solar Plexus Chakra (Manipura): Core-strengthening poses that build willpower, confidence, and personal power, such as Boat Pose (Navasana), Plank Pose (Phalakasana), Warrior III (Virabhadrasana III), and Twisting poses (seated and standing).

  • Heart Chakra (Anahata): Chest-opening and backbending poses that cultivate love, compassion, and connection, such as Cobra Pose (Bhujangasana), Camel Pose (Ustrasana), Fish Pose (Matsyasana), and Wheel Pose (Chakrasana).

  • Throat Chakra (Vishuddha): Neck and shoulder opening poses that encourage clear communication and self-expression, such as Shoulder Stand (Sarvangasana), Plow Pose (Halasana), Fish Pose (Matsyasana – again, as it opens the throat), and Neck Rolls/Stretches.  

  • Third Eye Chakra (Ajna): Poses that bring focus to the third eye point (between the eyebrows) and promote intuition and inner wisdom, such as Child’s Pose (Balasana) with forehead on the mat, Downward-Facing Dog (Adho Mukha Svanasana) with a gentle head hang, and meditation postures.  

  • Crown Chakra (Sahasrara): Poses that create a sense of openness and connection to the divine, often involving the top of the head, such as Headstand (Sirsasana), Supported Shoulder Stand (Sarvangasana – as energy flows upwards), and Savasana (Corpse Pose) for surrender and receptivity.  

  1. Energetic Effects Beyond the Physical:

The benefits of asanas extend beyond the physical body to influence the energetic and emotional layers. By holding and moving through these postures with conscious breath and awareness, practitioners can:

  • Release Blocked Energy: Physical tension often corresponds to energetic blockages within the chakras. Asanas can help to release this tension, allowing energy to flow more freely.  

  • Increase Awareness: Practicing asanas with a focus on the chakras can bring greater awareness to the sensations and emotions associated with each energy center.

  • Promote Balance: By intentionally working with asanas linked to specific chakras, practitioners aim to bring balance to their energetic system, fostering overall well-being.  

In summary, asanas in yoga are powerful tools for working with the chakra system. They provide a physical means to access and influence the subtle energy body, promoting balance, flow, and awareness within the seven main chakras. A well-rounded yoga practice often incorporates a variety of asanas to address all the major energy centers in the body, contributing to a more holistic sense of health and vitality.

7 chakras

Integration with Buddhism:

Rooted in Hindu yogic and tantric traditions, the chakra system describes subtle energy centers. While not central to early Buddhism’s core teachings (such as the Four Noble Truths or Eightfold Path), this system found resonance and was adapted into Vajrayana Buddhism. Here, the chakras are often utilized as focal points in tantric practices to accelerate spiritual awakening and uncover one’s innate Buddha-nature.

Here are some ways the chakra system is integrated into Buddhist practice:

  • Understanding Subtle Body Energy: Vajrayana emphasizes the understanding and manipulation of the subtle energy body, of which the chakras are key components. Practices aim to purify and transform these energies to clear obstacles on the path to enlightenment.

  • Deity Yoga: Visualizing oneself as a Buddha or Bodhisattva involves understanding the deity’s associated chakras and their energetic qualities. This practice helps to awaken similar qualities within oneself.

  • Mantra and Mandala Practice: Specific mantras are often associated with each chakra, and the intricate geometric patterns of mandalas can be visualized as relating to the energetic structure of the body and the cosmos, including the chakras.  

  • Kundalini Yoga: Derived from Hindu traditions but also practiced within some Buddhist lineages, Kundalini yoga focuses on awakening and raising the dormant energy (Kundalini) located at the base of the spine through the chakras, leading to heightened awareness.  

  • Path to Enlightenment: In some Vajrayana teachings, the process of spiritual awakening is described as a journey through the different chakras, with each center representing a stage of realization and transformation.

Much of the practice at the hotel for the week I was there was focused on the Root Chakra, grounding us while we were physically being grounded—ironic, isn’t it?

Let's explore how you can activate and balance your root chakra (Muladhara) using meditation and movement. The root chakra, located at the base of your spine, is associated with feelings of safety, security, stability, grounding, and your connection to the physical world. When it's balanced, you feel secure, stable, and present.  What we all need right now (and always). I've been able to use these learnings and practices to balance and calm myself when in difficult meetings, stuck in traffic, and just living "normal" daily life. You don't need to be wearing yoga pants or sitting quietly in a softly lit room to feel the benefits.

Here’s how you can work with it through meditation and movement:

  1. Meditation for the Root Chakra

The goal of root chakra meditation is to cultivate a sense of grounding, safety, and connection to the earth.

  • Preparation:
    • Find a quiet space where you won’t be disturbed.
    • Sit comfortably, ideally directly on the floor or a cushion, to enhance the feeling of connection to the earth. You can sit cross-legged, or if that’s uncomfortable, sit in a chair with both feet flat on the ground.
    • Maintain a straight but relaxed spine. Rest your hands gently on your knees or lap.

  • Techniques:
    • Breath Focus: Begin by bringing awareness to your breath. Notice the natural rhythm. Imagine breathing in stability and grounding energy, and breathing out fear, anxiety, or insecurity.
    • Body Scan/Location Focus: Gently bring your awareness to the very base of your spine, the perineum area. Feel or imagine this area. Breathe into this space, noticing any sensations without judgment.
    • Visualization (Color): Visualize a vibrant, warm, glowing red light at the base of your spine. See this red energy radiating warmth and stability throughout your lower body and anchoring you to the earth. Imagine it spinning gently and becoming brighter and clearer with each breath.
    • Visualization (Roots): Imagine roots growing down from the base of your spine, deep into the earth. Feel these roots anchoring you firmly, drawing up nurturing, stable energy from the earth below. Feel solid, supported, and immovable like a strong tree.
    • Affirmations: Silently or aloud, repeat affirmations related to the root chakra. Examples:
      • “I am safe and secure.”
      • “I am grounded and stable.”
      • “I trust in the process of life.”
      • “I have everything I need.”
      • “I am deeply connected to the earth.”
      • “I belong.”
    • Mantra Chanting: The seed mantra (Bija mantra) for the root chakra is “LAM” (pronounced like ‘lum’ or ‘lahm’). You can chant this sound repeatedly, feeling the vibration resonate in the base of your body.

      Duration:       Start with 5-10 minutes and gradually increase as you feel comfortable. Consistency is key.
  1. Movement for the Root Chakra

Movement practices for the root chakra focus on connecting with the ground, strengthening the legs and feet, and releasing tension in the hips and lower back.

  • Yoga (Asana): Certain yoga poses are particularly effective:
    • Mountain Pose (Tadasana): Stand tall with feet hip-width apart or together. Actively press down through all four corners of your feet. Feel the connection to the earth. Engage your leg muscles. This simple pose is profoundly grounding.
    • Squats (Malasana / Garland Pose): Squat down with feet slightly wider than hip-width, heels grounded if possible (use a rolled blanket under heels if needed). Bring palms together at the heart. This pose opens the hips and grounds energy downwards.
    • Warrior Poses (Virabhadrasana I & II): These strong standing poses build strength and stability in the legs and feet, fostering a sense of grounded power and confidence. Focus on rooting down through your feet.
    • Chair Pose (Utkatasana): Builds heat and strength in the legs and core, grounding your energy.
    • Bridge Pose (Setu Bandhasana): Lying on your back, bend your knees and place feet flat on the floor. Lift your hips. Press down through your feet, feeling the earth’s support.
    • Seated Forward Fold (Paschimottanasana): Sitting with legs extended, fold forward. This helps ground your energy and connects you to the base of your body.
    • Child’s Pose (Balasana): Kneel on the floor, fold forward, resting your forehead on the mat. This pose promotes a sense of safety and surrender, connecting you back to the earth.
    • Corpse Pose (Savasana): Lying flat on your back, allow your body to feel fully supported by the ground beneath you. Release all effort and integrate the feeling of being held and secure.

  • Walking/Hiking (Mindful Walking):
    • Pay conscious attention to the sensation of your feet making contact with the ground. Feel the solidity of the earth beneath you with each step.
    • If possible and safe, try walking barefoot on natural surfaces like grass, sand, or soil (earthing or grounding). This directly connects you to the earth’s energy.

  • Dancing:
    • Put on some rhythmic, earthy music (e.g., drumming) and allow your body to move freely.  Best if done barefoot—we’re not talking dance club shoes here.
    • Focus on movements that involve your feet and legs – stomping, swaying, bending your knees. Let the movement come from your hips and lower body.

  • Stomping: Literally stomping your feet firmly on the ground can be a very direct way to stimulate the root chakra, release stagnant energy or frustration, and feel your connection to the earth.  I found this oddly liberating when we did it as a group!

  • Tai Chi or Qigong: These practices involve a series of slow, deliberate, connected movements often focused on rooting down and cultivating stable energy.

Combining Meditation and Movement:

  • Yoga Flow: Practice a sequence of grounding yoga poses, moving mindfully with your breath.
  • Movement Meditation: Engage in mindful walking or free-form dance, keeping your awareness on the sensations in your body, your connection to the ground, and the feeling of safety and stability.
  • Pose Meditation: Hold a grounding yoga pose like Mountain Pose or Child’s Pose for several breaths or minutes, incorporating root chakra visualizations or affirmations.

Key Principles:

  • Consistency: Regular practice is more effective than infrequent long sessions.
  • Intention: Set the intention to connect with and balance your root chakra before starting.
  • Awareness: Pay attention to the physical sensations in your body, especially in your feet, legs, and the base of your spine.
  • Listen to Your Body: Don’t push into pain. Modify movements as needed.

By incorporating these meditation and movement practices into your routine, you can effectively activate, balance, and strengthen your root chakra, fostering a greater sense of security, stability, and groundedness in your life.

Chakras and the Greater World:

The concept of chakras extends beyond the individual. Just as we have energetic centers within us, some spiritual perspectives view the Earth and the cosmos as having their own energy centers. This interconnectedness suggests that our individual energetic state is not isolated but is in constant interaction with the energy of the world around us.

Furthermore, the qualities associated with each chakra can be seen as fundamental aspects of human experience and the natural world. For example, the grounding of the root chakra reflects our connection to the earth, while the compassion of the heart chakra mirrors our capacity for connection with all beings. By understanding and balancing our own chakras, we can cultivate greater harmony within ourselves and contribute to a more balanced and compassionate world.

The chakra system is just one lens through which to view balance and healing, but it’s a powerful one. As you explore new corners of the world, take time to learn the wellness traditions that locals hold dear. And when you return home, don’t leave those insights behind—fold them into your daily routine. A 10-minute grounding breath, a heart-centered affirmation, or a reminder that “Sab kuch asthaayi hai”, or “this too shall pass” might be exactly what you need.

Would you like to explore deeper?

Here are some ways you can learn more about the chakras and how to balance them:

Books:

Practices:

  • Yoga: Many yoga styles incorporate poses (asanas), breathing techniques (pranayama), and meditation that can help to open and balance the chakras. Certain poses are traditionally linked to specific chakras.  
  • Meditation: Various meditation techniques can be used to focus on each chakra, visualize its energy, and promote balance. Mantra meditation, using specific sounds associated with each chakra, can also be effective.  
  • Breathing Exercises (Pranayama): Conscious and deep breathing can help to move energy (prana) through the body and balance the chakras. Alternate nostril breathing (Nadi Shodhana) is a particularly beneficial practice.  
  • Sound Healing: Certain frequencies and sounds, including singing bowls and specific musical tones, are believed to resonate with and balance the different chakras.  
  • Color Therapy: Each chakra is associated with a specific color. Visualizing or working with these colors (through clothing, gemstones, or visualizations) can influence the chakras.  
  • Affirmations: Repeating positive statements related to each chakra can help to reinforce a balanced energy flow.  
  • Nature Walks: Spending time in nature can be grounding and help to balance the root chakra.  
  • Candle Healing: Focusing on the flame of a candle of the color associated with a specific chakra can be a meditative practice for balancing.  

Other Resources:

  • Workshops and Courses: Many yoga studios, wellness centers, and spiritual teachers offer workshops and courses specifically focused on the chakras.  
  • Online Resources: Numerous websites, articles, and videos provide information and guided practices for working with the chakras. Be sure to seek out reputable sources.  
  • Qualified Practitioners: Energy healers, yoga therapists, and other holistic practitioners may offer chakra balancing sessions.  

When exploring the chakras, it’s important to approach the topic with an open mind and to find resources and practices that resonate with you.  I wish you a wonderful journey of self-discovery as you expand your practice!

Ready to explore more WELLNESS articles?  You may enjoy learning about Shoshin, a Japanese “beginner’s mind” philosophy and practice, or exploring Ayurveda, or maybe just finding some new ways to get comfortable on a long-haul flight.