International Symposium on YOGism, Dec.

2010

GL-26

Chakra Meditation with Mudra and Mantra

Dr. Indu Arora

(International Yoga Teacher Trainer, E-RYT 500)
Owner Yogsadhna LLC Boston, MA, USA
e-mail: drinduarora@yogsadhna.com

Dr. Indu Arora a registered yoga teacher from Yoga Alliance is a highly accomplished international speaker, Ayurvedic
Consultant, with more than 30,000 hours of teaching experience. A true Yogini by Karma, she has a Doctorate in
Alternate Medicine (MD), a Medicinal Herbalism degree (BMHS), diploma in Naturopathy (ND), Magnetic Therapy.
Awarded with Yoga Shiromani and Yoga Bhaskar, she has and also pursuing her PhD. in Metaphysical Sciences from
University of Metaphysical Sciences, CA . She has been recently awarded with two titles “Kiran” Achievement (Ray of
Light) and “Hind Rattan”, (Gem of India) by the National Women Excellence Awards and International Congress of NRI’s
respectively. Dr. Arora prefers to apply a holistic approach to heal her clients through a combination of Yoga, Diverse
Meditation techniques, Bach Flower remedies, Acupressure, Reflexology, Magnet Therapy, Naturopathy, etc. She has
authored many books and Yoga DVDs. She is also a board member of the World Movement of Yoga, an International
Advisor to World Yoga Council and a regular columnist for acclaimed Yoga & Wellness magazines “Tathaastu” and “Yoga
Chicago”.

Introduction:
Within our bodies there are focal points of energy that we use, whether consciously or
unconsciously, to affect reality and allow us to fully experience and realize events that unfold before us.
These focal points are called Chakras. Chakras are located in important parts of your body such as your head
or heart. Any organs within the area of these Chakras are used to control; and are, therefore, directly
affected by the properties of that Chakra.
Understanding the Seven Chakras:
1. Root Chakra: This is the physical layer.
Mudra for Root Chakra: Let the tips of your thumb and index finger touch.
Concentrate on the Root chakra at the spot in between the genitals and the anus.
Chant the sound LAM.
2. Sacral Chakra: This is the emotional layer.
Mudra for Sacral Chakra: Put your hands in your lap, palms up, on top
of each other. Keep the left hand underneath and its palm touching the back of
the fingers of the right hand. The tips of the thumbs touch gently. Concentrate
on the Sacral chakra at the sacral bone (on the lower back). Chant the sound
VAM.
3. Manipura Chakra / Navel/ Solar Plexus: This is the mental or intellectual
layer.
Mudra for Solar Plexus: Put your hands before your stomach, slightly
below your solar plexus. Let the fingers join at the tops, all pointing away from
you. Cross the thumbs. It is important to straighten the fingers. Concentrate on
the Navel chakra located on the spine, a bit above the level of the navel. Chant
the sound RAM.

Arogyadham, MGIMS, Sevagram 60

International Symposium on YOGism, Dec.2010

The Solar Plexus Chakra is located just above the navel and below the chest. This Chakra is a focus
point for our force of will and our sense of transformation. Concentration and control of our personal
energies originate from this point. One’s sense of power and authority, as well as self-control and discipline
of the ego converge here. This Chakra can be used to sense the very use of one’s internal energies to affect
what is outside the body.
4. Anahata Chakra/Heart/ Cardiac Plexus: This is the astral layer.
Mudra for Heart chakra: Sit cross-legged. Let the tips of your index finger
and thumb touch. Put your left hand on your left knee and your right hand in front of
the lower part of your breast bone (so a bit above the solar plexus). Concentrate on
the Heart chakra at the spine, level with the heart. Chant the sound YAM.
The Heart Chakra is located at the center of the chest and is the focus for
love and understanding. Feelings that stem from this love such as forgiveness,
compassion, balance and harmony radiate from this point. This Chakra also nurtures
the rarified feeling of unconditional or divine love, love that goes beyond the physical.
5. Vishuddhi Chakra/ Throat or Pharyngeal Plexus: This is the etheric layer
Mudra for the Throat Chakra: Cross your fingers on the inside of your
hands, without the thumbs. Let the thumbs touch at the tops, and pull them
slightly up. Concentrate on the Throat chakra at the base of the throat. Chant the
sound HAM.
The Throat Chakra is located in the throat area between one’s chin and
the top of the sternum. This Chakra is linked to one’s powers of communication.
Through this Chakra, one can realize truth and knowledge; honesty, kindness and
wisdom and how these elements can be conveyed through thoughtful speech.
6. Ajna Chakra/ Cavernous Plexus/Third Eye: The "Third Eye" is the celestial layer.
Mudra for Third Eye Chakra: Put your hands before the lower part of
your breast. The middle fingers are straight and touch at the tops, pointing
forward. The other fingers are bended and touch at the upper two phalanges.
The thumbs point towards self and touch at the tops of each other. Concentrate
on the Third Eye chakra slightly above the point between the eyebrows. Chant
the sound OM or AUM.
The Brow Chakra is located in the forehead, right above our eyes. This is
also known as the region of the "Third Eye" in Buddhist and other belief systems.
This Chakra is related to our perception beyond the physical realm. Intuition, insight, imagination and
clairvoyance can all be associated with this Chakra. One can also focus their realization of their own soul,
divine wisdom and peace of mind in this point.
7. Sahasrara Chakra/ Crown Chakra: This is the ketheric layer
Mudra for Crown Chakra: Put your hands before your stomach. Let the ring
fingers point up, touching at their tops. Cross the rest of your fingers, with the left
thumb underneath the right. Concentrate on the Crown chakra at the top of your
head. Chant the sound NG.
Warning: don't use this meditation for the Crown chakra while you don't have a
strong Root chakra (you need a strong foundation first).

Arogyadham, MGIMS, Sevagram 61

International Symposium on YOGism, Dec.2010

The Crown Chakra is located at the very top of the head. As one might guess, this Chakra is
associated directly with dealings of the mind and spirit. This Chakra is deeply tied to the exploration of one’s
consciousness and place in space and time. Oneness with the universe, your spirit and will, inspiration, divine
wisdom… all the things that deal with the Higher Self are rooted in this Chakra.
CHAKRA TABLE:
Seed
Chakra / Prana / Kosha / Element /
Location Syllable / Organ of Action Organ or sense
Plexus Air Sheath Color
Mantra
Muladhara/
Base of Apana Anna Maya/
Coccygeal Lam Elimination smell Earth/ Red
the spine Vaayu Food Sheath
Plexus
Swadisthana/ Below Vyana Anna Maya/
Vam Procreation taste Water/ Orange
Sacral Plexus Navel Vaayu Food Sheath
Pranamaya/
Manipura/ Above Samana
Ram Emotional Movement seeing Fire/ Yellow
Solar Plexus Navel Vaayu
Sheath
Anahata/ Prana Manomaya/ Grasping/
Heart Yam feeling Air/ Green
Cardiac Plexus Vaayu Mind Sheath Holding
Vijnanamaya
Vishuddhi/
Udana / ether (akasha)/
Pharyngeal Throat Ham Speaking hearing speech
Vaayu Intellectual Blue
Plexus
Sheath
Vijnanamaya
Ajna/
/
Cavernous Third Eye Aum Mind Mind Indigo
Intellectual
Plexus
Sheath
Sahasrara/ Anandamaya
Cavernous Crown Silence / Consciousness Consciousness Violet
Plexus Bliss Sheath

General Procedure for Chakra Meditation

Chakra Meditation - Sequentially move through the chakras in the following sequence.
1. Muladhara Chakra Meditation: Bring your attention to the perineum, the flat space between the anus and the
genital area. Take several seconds to allow your attention to find the space, and to get settled into it. Allow
the mantra Lam to arise repeatedly in your mind field, silently. Allow it to repeat at its own natural speed. You
may find that it comes 5-10 times and wants to pause, or you might find it wants to come continuously. If it
pauses, allow it to return in its own time. The mantra may move quickly or slowly. In any case, keep your
attention on that space; this is very important. Allow your mind to naturally be aware of earth, solidity, or
form. Allow to come through your mind field the awareness of the karmendriya (Organ of Action) of
elimination (which operates throughout the body), and the jnanendriya (Sense Organ) of smell.
2. Swadisthana Chakra Meditation: When you move your attention upwards towards the second chakra, be
mindful of the transition, of the motion of attention and the nature of the shift of energetic, emotional, and
mental experience. Allow your attention to naturally find the location of the second chakra. It is important to
note that the actual chakra is in the back, along the subtle spine called sushumna, although we usually
experience it in the front. Allow the attention to rest where it naturally falls, probably in the front, but be
mindful from time to time that the chakra is actually in the back. Allow the mantra Vam to arise and repeat

Arogyadham, MGIMS, Sevagram 62

International Symposium on YOGism, Dec.2010

itself, at its own speed, naturally coming and going. Allow the awareness of water to arise, and come to see
how this has to do with allow forms of flow or fluidity, whether relating to energy, physical, emotional, or
mental. Explore the awareness of the karmendriya of procreation and the jnanendriya of tasting. Again, colors
or sounds may or may not come and go.
3. Manipura Chakra Meditation: Be aware of the transition as you move to the third chakra, at the navel center,
which is also actually along the sushumna channel. Allow the mantra Ram to arise and repeat itself, at its
natural speed. Keep attention in the space, whatever size at which it is experienced. Be aware of the element
of fire, and the many ways in which it operates throughout the gross and subtle body from this center. Be
aware of the karmendriya of motion, and how motion itself happens in so many physical, energetic, and
mental ways. Be aware of the jnanendriya of seeing, which you will easily see as related to fire and motion.
4. Anahata Chakra Meditation: Observe the transition as you move your attention to the fourth chakra, the
space between the breasts. Allow attention to become well seated there, and then remember the vibration of
the mantra Yam, allowing it to repeat at its own speed, while being mindful of the feeling it generates. Be
aware of the element of air, and notice how that feels with the mantra. Notice how the element of air relates
to the karmendriya of holding or grasping, whether physically, energetically, mentally, or emotionally. Observe
how these relate to the jnanendriya of touching, and how that touching is very subtle in addition to being a
physical phenomenon.
5. Vishuddhi Chakra Meditation: Bring your attention to the space at the throat, the fifth chakra, which is the
point of emergence of space (which allows air, fire, water, and earth to then emerge). In that space, be aware
of the nature of space itself, allowing the mantra Ham to arise and repeat itself, reverberating many times
through the seemingly empty space in the inner world. Awareness of the karmendriya of speech (actually,
communication of any subtle form) is allowed to be there, experiencing how that vibrates through space. The
jnanendriya of hearing is allowed to come, also seeing how it naturally aligns with space, speech, and the
vibration of mantra. Notice the fine, subtle feelings, which come with the experience.
6. Ajna Chakra Meditation: Gently, with full awareness, transition awareness to the seat of mind at the space
between the eyebrows, Ajna chakra. Allow the mantra OM to arise and repeat itself, over and over, as slow
waves of mantra, or as vibrations repeating so fast that the many OMs merge into a continuous vibration. Be
aware of how mind has no elements, but is the source out of which space, air, fire, water, and earth emerge.
Be aware of how this space, this mind, itself, does no actions, but is the driving force of all of the karmendriyas
of speech, holding, moving, procreating, and eliminating. Be aware of how this chakra, this mind, has no
senses itself, but is the recipient of all of the information coming from hearing, touching, seeing, tasting, and
smelling, whether the source of this input is the sensations from the external world, coming through the
physical instruments, or coming from the inner world of memories or subtle experience, presenting on the
mental screen through the subtle senses.
7. Sahasrara Chakra Meditation: Allow attention to move to the crown chakra, which has no element (bhutas),
no cognitive sense (jnanendriyas), no active means of expression (karmendriyas), as it is the doorway to pure
consciousness itself. Experience how this is the source out of which mind emerges, after which emerge the
five elements, the five cognitive senses, and the five means of expression. The “mantra” (in its subtler, silent
form) is that silence (not mere quiet) out of which the rest have emerged. It is experienced as the silence after
a single OM, merging into objectless, sense-less awareness. Allow attention to rest in that pure stillness, the
emptiness that is not empty, which contains, and is, the pure potential for manifestation, which has not
manifested.
OM Shanti! Shanti! Shanti!

Arogyadham, MGIMS, Sevagram 63