Sahasrara-Crown Chakra Exercises

Do not perform any exercise without first consulting a physician to ascertain your physical ability to do so safely. 

The exercises contain hyperlinks that I have inserted. These go to demonstrations of how the poses should be done to insure safety. They also contain precautions that need to be considered before performing the pose, and may contain alternative and aides for safe performance.

Beginning Yoga Poses

Sitting Mountain  This link also includes other seated poses that work well for beginners, and people who may need more support with poses.

Child’s Pose  This is a good beginner’s pose; however, if you have problems with your knees do not perform this pose.

Alternate Nostril Breathing

Short Meditation

 This is the one I’m sure you have all been waiting for, NOT.  hehehe.  This meditation uses the mantra OM. 

In the Rg-veda  we find the following information;

om ity etad brahmano nedistam nama yasmad uccaryamana

eva samsara-bhayat tarayati tasmad-ucyate tara iti

om asya jananto nama cid-viviktan mahaste visno

sumatim bhajamahe om tat sat

tato 'bhut trird-omkaro yo 'vyakta prabhavah svarat

yat tal-lingam bhagavato brahmanah paramatmanah

The English translation is; "One who chants om,  which is the closest form of Brahman, approaches Brahman.  This liberates one from the fear of the material world, therefore it is known as tarak brahman.

"O Vishnu your self-manifest name, om, is the eternal form of cognizance. Even if my knowledge about the glories of reciting this name is incomplete, still, by the practice of reciting this name I will achieve that perfect knowledge.

"He who has unmanifest potencies and is fully independent, manifests the vibration om kara, which indicates Himself. Brahman, Paramatma, and Bhagavan  are the three forms He manifests."

It is not necessary to have a belief in any religion to benefit from the chanting of OM as a mantra.

Short Meditation

First you need to ground and relax.  Use whichever methods you have found that suits you best.  (There are many examples in the previous chakra posts on this site). Shut your eyes and visualize the crown chakra connecting you to the universe.  See graphic at the beginning of this article to get a visual of the vortex that is at the crown of the head. Feel the spin of this chakra as it draws in the natural energy around it, and releases the universal energy that connects it to the universe.  Take a deep inhale and vibrate the verbalization of the mantra OM slowly and end it with the end of the exhalation.  This OM should vibrate your whole body.  It should vibrate similar to the chimes of an old floor clock.  Take another deep breath and repeat the Mantra OM.  This should be at evenly spaced intervals similar to the regular chiming of the clock.  Repeat this seven times.  Focus your attention on your crown chakra as you perform this Mantra.  Most times when I perform this mantra, I can see the violet of this crown chakra swirling in my mind.

Further study on the OM mantra

4. Sound Vibration of the Universe-follow this link to a good article on the chakra http://swamij.com/om-mantra.htm#sound

The article of this link deals mainly with the origins of the universe as defined by the Hindu religion, but as many of the origin stories go, it begins with the verbalization of sound by the source energy. That sound is OM. http://www.omsakthi.org/worship/mantra.html

Consider This, Do Something Different

• Do you follow the familiar thought and behavior patterns?   Try something different.  If you keep doing what you’re doing you will keep getting what you got.
• Does your personal identification begin and end with your job or economic status?  List words describing the essential you.  Add to the list daily.
• Can you find time to meditate daily?  This is key to enlightenment.
• Do you have a spiritual context to hold the painful experiences of life? It is not just a religious thing that needs to be considered. Many people do not claim any religious affiliation, but have a very close relationship with their source energy. Whichever path you have chosen should support you during times of spiritual need. If you don't presently have one it is time to consider examining the many paths that are available, and you will find one or a combination of many that will lead you to a closer relationship with that which is your source.
• Do you need anything to happen to make you feel blissful, or does the mere thought of your source produce a blissful state?  There are many ways to reach your bliss, I hope that we have discussed many of them during this process that have shown you were and how to find your bliss.

ANJA - Throat Chakra Meditation

This is a short visualization meditation. It is one of my favorite meditations, as I have had some problems in the past with talking a LOT. It doesn't creep up very often anymore, but I still practice this meditation to keep it in check. I cycle through all of the meditations for the same reason.

If you have read the previous four chakra meditations, you know the preparation for meditation, so you should follow that routine.  Perform the relaxation technique of your choice.  When you are fully relaxed, and have rested in the quiet spot for a while; begin.

Visualize your throat, and imagine that with each inward breath you can feel the chakra being cleansed.  Take a few breaths now and feel that cleansing energy purify this chakra….Now visualize a ball of blue energy forming in your throat, right at the chakra point.  Breathe into that blue ball of energy.  With each breath the energy expands…it grows to encompass your whole body…..Feel it expand into your outer environment…  Feel the power of this chakra….  Feel your ability to speak your truth….Feel the joy that you get when letting others speak their truth… Remember you don’t have to believe their truth, just afford them the opportunity to express it….Who knows, you may find their truth ringing true for you….Take what truth rings true, and leave behind those that do not match your vibration….One person’s truth is not always another’s truth.  Feel the power that expressing your truth, and listening to other’s truths gives you.  Feel the power of this exchange radiating into the throat chakra… Mentally shout; “Free at last, Free at last, thank God/dess almighty I’m free at last”…..Feel the joy of those word flood your body with the tingle of energy, as you know that you can speak your truth.  You can speak up for yourself with the clear blue energy that radiates from this chakra.  You deserve to express yourself, and to be heard…..Just relax in this energy for a while……..

Bring yourself out of this meditation in whatever manner suits you.

If you enjoyed this meditation please leave a comment and tell me what you liked best about it.

Anja—Brow Chakra Meditation

Visualizations used in this meditation explained.  You will need to know the definition and location of the Sushumna (Sukshumna) nadi, which closely correlates with the spinal cord.  The website listed below has several articles on the sushumna nadi.  However, all the articles give more information than is really required for this meditation, but it is always good to understand what the Nadis are.  You also need to understand what a vortex is.

Sushumna Nadi

A vortex is similar to the action that you find when you drain the water from the bathtub.  It moves in a circular motion and is shaped like a cone.  A vortex draws things down into it.  The chakra vortex draws energy from things from the outside such as people, animals, plants and the universe.  Have you ever noticed how some people just seem to suck the life out of you?  Well this is how the energy is being drawn away from you.  So when visualizing this vortex, the action is one of a vortex like the water, with the large end exiting your forehead, and the small end connected into the sushumna (spinal cord).

Intuition Building

As with any type of meditation try to perform this meditation when you won’t be disturbed.  Turn the phone off or down, make sure the children are occupied or in bed.  Find a comfortable position either sitting in lotus position, lying on the floor or bed, or in a reclining chair.  Play soft soothing music.  Use the aroma therapy recommendations for this chakra, or burn incense of the appropriate variety to match the aroma therapy recommendations.

Begin relaxation by tensing each muscle group, starting with the feet, then the calf of the leg, moving up to the head.  Relaxing, releasing each muscle goup completely.  Feel it relax into the surface that it is touching.  

Visualize the two wing symbol of this chakra.  See the indigo color.  Visualize this chakra in the middle of your forehead in the area of the third-eye…………..  Feel the color slowly spread and fill the chakra……..  Feel the vortex of the chakra fill with the color as it spins steadily.  Feel the indigo color completely fill your head, and connect with sushumna…  Feel the violet from the crown chakra flow down the sushumna, and the blue from the throat chakra rise up to meet in the indigo of the third-eye………  Feel the pulsing of the chakra as it spins………..

Know that the third-eye chakra is there for vision the same as your other two eyes.  The difference is that this eye looks inward.  This is the source of your intuition, you inner knowing.  This is a method of connection with that which is eternal in you. This is your connection to your higher self.  You use it to look deep inside yourself for the answers that are surely there.  It is there to offer insight, clairvoyance, and answers to the questions of the universe.

Do this or other meditation regularly.  Keep the third-eye sharp as an eagle’s eye.

Anahata-The Heart Chakra Yoga & Pranayama

Disclaimer: I do not expect anyone to do these exercises if they are physically incapable of performing the moves.  Never begin an exercise routine without consulting your physician. 

The yoga for this chakra all open up your chest cavity and stimulate your heart.  These are designed for any type physical condition.  They should be done with a slow smooth motion.  Hold the poses as long as possible without great strain.

Open your chest (This is easy to do at the office)

Sit near the edge of a chair and interlace your fingers behind you, with your palms facing your back. Leaning slightly forward, lift your arms and rest them on the back of the chair. Inhale and lift your chest. Exhale and relax your shoulders away from your ears. If your hands do not reach the top of the chair, clasp the sides of the chair back and pull your chest forward, relaxing your shoulders and opening your upper chest. Hold for 10 to 15 breaths, feeling lightness in your heart. With an exhalation, slowly release your hands and bring them down by your sides.

Bhujangasana (Cobra Pose)

Setu Bandha Sarvangasana (Bridge Pose)

Salabhasana (Locust Pose)

Urdvha MukhaSvanasana (Upward-facing Dog)

I will not give instructions for these poses here, as it is given much better on the sight(s).

One of my favorite methods of opening my chest is to stand up, lean slightly back and drop my hands down to the side.  Let them fall back as far as they can.  You will feel your chest open up, and just breathe deeply into the chest.  This helps relax and refresh you when stress might be mounting up.

Breathing Exercises

This link is to be read prior to doing the breathing exercises.  It is some precautionary considerations before commencing any type of breathing exercises.

Here the site discusses the importance of breathing.  Please take the time to read this whole article before performing any of the exercises that they list on the site.    For the purposes of this chakra pay special attention to:

Complete Breath

Bhastrika—Bellows Breath

Nadi Sodhana—Alternate nostril breathing

Practice any or all of the breathing techniques listed here.  You will be surprised at how they make you feel.  The can relax or energize and are good tools for everyday life.

Activity for the Heart

Any aerobic activity is good for the heart.  If you are an athlete just keep it up.  If you have not done aerobic activity in a long time start out with walking.  It is cheap, just the cost of a decent pair of athletic shoes, and your time.  This will help with lung capacity, strengthen the heart, lower cholesterol, and improve digestions.  If you are just starting, start slow.  Just 10 minutes the first few days, then increase to 15 for a few days, and continue increasing until you reach 30 minutes.  This should be down at least 4 days a week for good benefit, but more won’t hurt and it will help.  Give this at least a month to really show you how good your heart will feel.   The idea isn't how far you walk but how long.  As you gain strength, you will want to start pushing a little to increase your heart rate.  However, don’t push so hard that you become significantly out of breath.  Sweat and breathing a little hard is of benefit, once you have built up your strength.

Aroma Therapy

• Marjoram (Origanum Marjorana, Majorana hortensis,(Sweet)
• Thymus mastichina (Spanish)
• Orange (Citrus Sinensis)
• Rose Otto (Rosa damascena)
• Yarrow (Achillea Millefolium)

Methods for dispersing are:

• hot melted candle wax; don’t get oil in flame, just drop on top of melted wax
• oil diffuser ring on low wattage lamp
• drop oil on low wattage lamp bulb itself
• simmer (not boil) in water

Light Meditation

Get comfortable.  Either lay on the floor with hands at a 45° angle to your body, in a recliner or in bed.  Playing soft music, and use one of the aroma therapy methods defined above.  Begin the meditation by placing the tip of your tongue on the roof of your mouth right where the teeth and gums come together.  Take  a deep breath in through the nose for a count of 4, hold the breath for a count of 7, and exhale through your mouth with a whooshing sound for the count of 8.  (Remember the breathing advice given earlier.)  The counts should be evenly spaced, and not strained.  Adjust the rhythms to accommodate you ability, but maintain an even counting cadence of the three cycles of this breath. This is a relaxing process, not a strained process. Adjust the speed of the cycle to suit your ability. Repeat this breathing cycle 4 times.  While inhaling, visualize that you are drawing in nice clean, relaxing air.  While holding the breath visualize the nice clean relaxation circulating through your body.  While exhaling, visualize that the nice clean air is pushing all of the negativity and tension from your body.  After the 4 cycles, return your breathing to normal.  Totally relax your body.  Pay close attention to the jaw line, brow, and shoulders.  Notice any areas that are painful and tight and breathe into them while you feel them relax and release.  Tune into the beat of your heart.  Keep trying; you will feel it more than hear it.  Now as you feel the beat of your heart, visualize a lotus coming up out of your spine, and blossom just in front of your chest (I’m not good at images without something fresh in my mind.  So here are some pictures you can look at.)  Now visualize a pink lotus.  Watch as it begins to spin clockwise.  Visualize it open to its first flush of full bloom, (we don’t want it past its prime, as in too open).  It is open and strong.  Visualize a green light forming around the pink lotus, protecting it from outside negativity.  Now watch it spin, and feel the strength of your heart grow as the spinning continues.  It spins at a steady pace about the speed of your heartbeat.  Relax and feel it spin and the strength flow……….  When you are finished breathe deeply and feel the energy of the breath revive you and energize you.

Here is some music you might like to play for your meditation.