Welcome to your Ajna Chakra Kriya practice! This journey is all about awakening your third eye, the epicenter of your intuition and inner wisdom. Before we dive in, take a moment to find your perfect seat. Maybe you’re on the ground, or perhaps in a cozy chair. Either way, sit tall with your spine straight and your heart open. Close your eyes and turn your focus inward.
Grounding Breath
Begin to connect with your breath. Take a deep inhale through your nose, letting your lungs fill up completely. Hold it for just a second. Now, exhale slowly and fully through your nose, releasing any tension with each breath out. Keep up this rhythm: a deep inhale, a brief hold, and a full, slow exhale. Feel yourself grounding more with each and every breath.
In this moment, remind yourself that even amidst the chaos of life, you can find peace and clarity within yourself. Allow this realization to sink in: you are not overwhelmed—you are empowered to find your center.
Setting Intention
Shift your awareness to the space between your eyebrows—your Ajna chakra, or third eye. This is where your intuition and higher wisdom reside. As you breathe, set an intention for your practice. Maybe you want clarity, to trust your intuition more, to build focus or presence, or to deepen your awareness. Whatever it is, hold it in your mind’s eye..
In this space, let go of any doubts you have about your ability to trust your intuition. Know that the answers you seek are already within you; you have the power to listen to your inner voice and follow its guidance.
We’ll start with Nadi Shodhana to balance your energy and clear your mind. Here’s how:
Close your right nostril with your thumb.
Inhale deeply through your left nostril.
Close your left nostril with your ring finger, releasing your thumb from your right nostril.
Exhale fully through your right nostril.
Inhale through your right nostril, then close it and exhale through your left.
As you keep this pattern going for a few rounds, focus on the breath flowing in and out. I like to envision the breath as light flowing up to my third eye on each inhale. With each exhale, imagine clearing away the mental clutter and confusion that may have been weighing you down. With each inhale, embrace the clarity and peace that is now becoming your reality.
Third Eye, Ajna Focused Kriya: Breath and Visualization
Time to dive deeper into your third eye:
Inhale deeply.
As you hold your breath, visualize a vibrant light glowing at the center of your forehead. It may have a color. Indigo is often associated with the third eye.
Exhale and let this indigo light expand and flow outward, filling your mind with clarity and peace.
Each breath expanding the light filling this energetic center.
Repeat this for a few more rounds. As you breathe in, see that indigo light at your third eye, and on your exhale, let it expand, clearing away any lingering mental fog. Remember, you are not bound by any mental clutter; you are releasing it with every breath.
Silent Meditation
Now, let go of controlling your breath. Just observe it as it flows naturally. Keep your awareness on the space between your eyebrows. Visualize that steady indigo light at your third eye. Let thoughts come and go like passing clouds. If your mind wanders, gently bring it back to the sensation or visualization of your Ajna chakra.
In this silent observation, allow yourself to let go of the belief that you must control your thoughts to meditate effectively. Instead, find peace in the flow of your breath and the gentle rhythm of your thoughts.
Closing
To wrap up, bring your hands together at your heart center. Take a moment to feel the energy you’ve cultivated. Trust that your intuition and inner guidance are growing stronger with every breath, every moment of awareness. You are not just a passive observer of your thoughts; you are actively shaping your inner landscape.
Take one last deep breath in, and as you exhale, slowly open your eyes, carrying the clarity and insight from this practice into your day.
Closing Mantra
Let’s seal this practice with a gentle OM. Inhale deeply… OMMMMM…
OM is the bija mantra associated with the sixth chakra. You can learn more about it here.
If you’d prefer a guided practice check out the Ajna Kriya practice on my YouTube channel.
Do you want to Unlock the full potential of your intuition? Ready to take your journey to the next level? Book a one-on-one session or retreat with me to explore your unique intuition and develop personalized practices tailored to your needs. This is my jam! I love helping women like yourself step into their power, reclaim their truth and live a life of abundant joy.
Download our free Chakra Guide on the top techniques for enhancing your third eye awareness and discover how to integrate practices like this one into your daily life. This is by far the largest, most jam packed Chakra Guide I’ve seen on the internet and it’s free… for a little bit longer.
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Have you ever felt lost, stuck in indecision, or disconnected from your inner guidance? Or like you’re spinning in circles, repeating the same old habits or making choices that don’t feel aligned with who you truly are? If this resonates, it may be a sign that your Ajna chakra—the energy center responsible for inner vision and insight—needs some attention.
The Ajna chakra, located at the third eye center, is the gateway to clarity, intuition, inner wisdom, and visionary insight. I think of it as our center of inner and outer seeing and knowing. When balanced, it helps you break free from confusion, see your life’s bigger picture, and make decisions aligned with your higher self.
Ajna Chakra is our sixth chakra and it is located at the midbrain, while its granthi, or psychic knot, is at the third eye center. Most consider its location to be at the Third Eye, right between the eyebrows (not the center of the forehead)… perhaps for simplicity’s sake. In Sanskrit, Ajna means “command” or “beyond wisdom” and it is considered our seat of visionary perspective, intuition, insight, and wisdom.
Your Sixth Chakra Improves Your Ability to Envision A Future That is Aligned With Your Higher Self
Why Aligning Your Ajna Chakra Matters
When your Ajna chakra is blocked or imbalanced, it’s easy to feel stuck in life’s repetitive cycles. You might find yourself:
Caught in old habits that no longer serve you
Unsure of your purpose, feeling like something’s missing but unable to identify it
Overthinking and second-guessing, unable to trust your inner voice
Disconnected from your intuition, relying on outside validation instead of your own wisdom
Aligning your Ajna chakra helps you reconnect with your higher self, the part of you that knows what’s right for you. It’s about gaining clarity, trusting your intuition, and creating a life that feels deeply aligned with who you are at your core. After all, you have to be able to see it to create.
The Transformation: Living in Alignment with Your True Self
When your Ajna chakra is in harmony, the fog lifts, and you gain a new perspective. You stop living on autopilot, reacting to life’s demands, and start intentionally creating a life aligned with your higher self. You become a conscious creator.
Here’s what that transformation looks like:
Clarity: You know where you’re going and why, no longer drifting in confusion or uncertainty.
Intuitive Guidance: You trust your gut feelings and make decisions with confidence, guided by your inner wisdom.
Freedom from Old Patterns: You break free from the habits and thought patterns that have kept you stuck, opening the door to new possibilities.
Alignment with Your Higher Purpose: Every decision, every step forward feels aligned with who you truly are and what you want out of life. Your dharma, or purpose, is now not just within reach, but a guiding force in your daily life.
How to Align Your Ajna Chakra and Unlock Its Power
Ready to unlock the power of your third eye chakra and live in alignment with your higher self? Here are a few powerful practices that can help you balance your Ajna chakra and invite deeper clarity into your life:
Meditation for Insight Meditation is one of the most effective ways to open the Ajna chakra. Sit in stillness, focusing your attention on the space between your eyebrows, imagining a bright indigo light growing stronger with each breath. This practice helps clear mental clutter and invites deeper wisdom. Check out my Ajna Kriya Meditation on YouTube.
Journaling for Clarity When you’re feeling lost or stuck, writing out your thoughts can be incredibly illuminating. Ask yourself questions like: What old patterns am I ready to release? Where in my life am I seeking clarity, and how can I invite it in? What is the life I truly desire, and what steps can I take to create it?What does my intuition want me to know right now? Journaling creates space for your subconscious to surface insights you may not be aware of.
Visualization for Purpose Visualization is key to working with the third eye. Imagine your ideal life—the people, places, and experiences that feel deeply aligned with your soul. How do you feel in this life? What steps do you need to take to get there? This practice strengthens your ability to see beyond the present moment and move toward a future aligned with your true self.
Yoga and Breathwork Practices like yoga and pranayama (breathwork) help balance the mind and awaken your intuitive faculties. Gentle forward bends, child’s pose, and alternate nostril breathing (Nadi Shodhana) are especially beneficial for calming the mind and activating the third eye. Balancing poses that cultivate unwavering focus are another great way to activate your third eye.
Connect with Nature Nature has a way of bringing us back to our true selves. Spend time outdoors, observe the natural world, and tune in to the subtleties of your surroundings. This quiet, grounded presence can help you reconnect with your intuition and bring clarity to your life.
Practical Practices for Your Third Eye Chakra
I know some of you want practical, actionable, quick acting practices. If you tend to live in logic and reasoning, the following practices will help you clear mental clutter, release anxiety, and create greater clarity and focus.
1. Brain Dump for Mental Clarity
One of my favorite ways to create clarity and release anxiety is by doing a brain dump. This practice helps clear out all the noise from your mind. Simply set a timer for 15 minutes and write down every thought, no matter how big or small. Let your mind flow freely without filtering. When you put everything on paper, you can release what’s cluttering your mind and gain a clearer perspective.
For a more organized approach, mind mapping can be incredibly helpful if you’re juggling multiple projects or have a task with a lot of moving parts. Visualizing your thoughts in this way really helps bring everything into perspective.
2. Fear Setting for Removing Blockages
It may sound counterintuitive, but fear setting is one of the most powerful tools for releasing what holds you back. Write down your worst-case scenarios—what you’re truly afraid of—and walk yourself through them. What’s the absolute worst thing that could happen? Then, outline the consequences and what steps you could take to move past them. This process not only helps you face your fears head-on, but it also neutralizes them, giving you more freedom to trust your intuition.
3. Visualization to Energize the Ajna Chakra
Visualization is a potent practice for working with your third eye. You can visualize a beam of light or prana flowing into your third eye to clear out any blockages or stagnant energy. Or, you can envision your future—what does it look like when you’re fully aligned with your higher self? How does it feel? The sky’s the limit when it comes to visualization.
4. S.M.A.R.T. Goals for Focus and Prioritization
Setting clear, S.M.A.R.T. (Specific, Measurable, Achievable, Relevant, Time-bound) goals helps you focus on what truly matters. I’m a huge fan of using the 12 Week Year for planning and prioritizing my goals. Another tool I love is my WIZE planner, which helps me stay on track and organized. These tools are practical, but they also support your Ajna chakra by creating structure and clarity in your day-to-day life.
5. Cultivating Intuition Through Deep Listening
Your intuition is always working for you. It’s always providing information and guiding you—you just need to learn to listen deeply. Some ways to strengthen your intuition are through meditation, intuitive journaling, being in nature, and prayer. All of these practices help you tune into your inner wisdom and align with your higher self.
6. Rest for Insight and Clarity
Rest is vital for your third eye chakra. I personally have some of my most profound insights not when I’m pushing through tasks, but when I give myself downtime to process and reflect. We often overlook rest, but it’s essential for cultivating clarity.
Make time for meditation, yoga nidra, or simply taking a nap. Prioritize getting good sleep each night, and establish a bedtime ritual that supports your nervous system—such as avoiding screens, sipping calming tea, or journaling. Even cuddling with a loved one or pet can help you relax into a state where your third eye is more open to receiving insights.
When you take time to nurture this energy center, you unlock the potential to live a life filled with clarity, purpose, and alignment
Nurture Your Spirit with Mantra, Mudra, and Prayer/Intention
1. Mantra for the Ajna Chakra
Mantras are powerful sounds or vibrations that help focus the mind and align energy. For the Ajna chakra, specific mantras can enhance clarity, intuition, and insight.
Ajna Chakra Bija Mantra: “OM” (ॐ) The bija (seed) mantra for the third eye chakra is “OM.” Chanting OM helps clear mental clutter and creates a deeper connection to your inner wisdom. The sound of OM represents the universe and the vibration of creation itself, helping you tap into higher consciousness.
How to Use: Sit in a comfortable position, close your eyes, and bring your awareness to the space between your eyebrows (the location of the Ajna chakra). Begin chanting “OM” either aloud or silently. Visualize indigo light glowing at your third eye with each chant. Let the sound vibration resonate through your entire being.
Affirmation-Based Mantras: Affirmation based mantras may resonate with you if you are already into manifestation. Repeated affirmations help create new grooves in the mind. These grooves, or thought patterns are called samskaras in Sanskrit. You may have also heard the saying, “What fires together wires together.” The same goes for your thoughts, affirmations and the words you speak over yourself. Affirmations are particularly powerful when combined with yoga nidra, yogic sleep. You can use affirmation-based mantras like these to activate the Ajna chakra:
“I trust my intuition.”
“I see clearly.”
“I am connected to my higher self.”
2. Mudra for the Ajna Chakra
Mudras are hand gestures that help direct the flow of energy through the body. For the sixth chakra, mudras can assist in stimulating the third eye and deepening intuitive insight.
Mudra of Knowledge (Gyan Mudra) This is one of the most common and effective mudras for activating the Ajna chakra. It involves connecting the tip of the thumb (representing universal consciousness) with the tip of the index finger (representing individual consciousness), while keeping the other fingers straight.
How to Practice: Sit comfortably with your hands resting on your knees or thighs. Touch the tips of your thumbs to the tips of your index fingers. Keep your palms facing up, fingers relaxed. Focus on your third eye and breathe deeply. As you hold this mudra, visualize light or energy flowing through your third eye, clearing any blockages and enhancing clarity.
Additional Mudra: Shambhavi Mudra In this mudra, the focus is on directing the gaze towards the point between the eyebrows while keeping the eyes softly closed. This subtle practice helps stimulate the third eye and access deeper states of consciousness.
How to Practice: Sit comfortably and gently close your eyes. Shift your internal gaze toward your third eye, focusing on the space between your eyebrows. Breathe deeply and keep your gaze soft. This practice helps bring awareness to your inner vision and strengthens the Ajna chakra.
3. Prayer and Intention for the Ajna Chakra
Prayer, when used for the Ajna chakra, is a way to ask for divine guidance, clarity, and deeper insight. It is a way of connecting to your higher self, the universe, or whatever higher power you believe in. The key here is setting clear intentions and focusing on expanding your inner vision.
Prayer for Insight and Clarity You can create a prayer to ask for guidance and support in opening your third eye. This could be something simple like:
Example Prayer: “Divine Source, I ask for clarity, insight, and guidance. Help me open my third eye and see the truth with wisdom and compassion. May I be guided by my intuition and live in alignment with my higher self.”
Affirmative Prayer for Inner Wisdom: “I trust the wisdom that flows from within me. May my vision be clear, and may I always follow the guidance of my highest self.”
How to Use: You can integrate prayer into your meditation practice or use it at any time during the day when you feel a need for insight or clarity. Speak the prayer aloud or silently in your heart, and visualize your Ajna chakra glowing with indigo light, symbolizing your connection to higher wisdom.
Combining the Practices
For a more powerful effect, you can combine these practices into a daily ritual:
Start with Prayer: Begin by setting a clear intention or offering a prayer for insight and wisdom. Ask for guidance as you work on opening your Ajna chakra.
Chant the Mantra “OM”: Chant the mantra OM while holding Gyan Mudra, focusing your attention on the third eye. Visualize indigo light shining through the space between your eyebrows.
Practice the Mudra: As you continue to meditate, hold the Gyan Mudra and, if desired, incorporate Shambhavi Mudra by directing your inner gaze toward the third eye. Focus on receiving clarity and intuitive guidance.
What’s Waiting on the Other Side?
By aligning your Ajna chakra, you unlock the power of insight and tap into your higher wisdom. You’ll stop feeling stuck in old patterns, stop second-guessing yourself, and start creating a life that feels aligned, purposeful, and true to who you are.
Imagine waking up each day with clarity and confidence, knowing that every decision you make is guiding you toward your highest potential. This is the power of living in alignment with your higher self—and it all begins with balancing your Ajna chakra.
When your third eye chakra is balanced, you’ll likely experience:
Clarity and Focus: Decisions feel easier, and you can see the broader perspective.
Strong Intuition: You have a clear sense of direction and trust your inner wisdom.
Enhanced Imagination and Creativity: You’re more in tune with your creative energy and can easily visualize future possibilities.
Mental Calm: A quiet mind, with less overthinking and mental chatter.
Ajna Chakra: Pronunciation, Elements, and Physical Connections
Understanding the Correct Spelling and Pronunciation of Ajna Chakra
The Ajna Chakra is commonly known as the “third eye chakra” in the West, but its correct spelling is Ājñā. The proper pronunciation is “agnya,” with both “a’s” sounding like the “au” in Autumn. However, here in the West, it’s typically pronounced as “aj-na,” where the first “a” resembles “au” in Autumn, and the second “a” sounds like the “a” in about. Even Western Sanskrit scholars often use this pronunciation.
In India, the pronunciation can vary based on the region. In the southern parts of India, you’ll hear “jna,” while the northern areas may use “gnya,” adding another layer of complexity to the word.
Ajna Chakra Elements: The Bridge Between Worlds
The Third Eye Chakra is associated with Mahat Tattva or the “supreme element” which is made up of all of the other elements in their pure form and it is considered the bridge between the material world and spirit.
Due to Ajna’s deep connection to vision and sight, some would consider Light or illumination to be its corresponding element. Light is sometimes considered to be a combination of the other elements – earth, water, fire, air, and ether. But when I think of shining a light on something– whether a physical object or thought, emotion, etc. we are able to see the object of our perception with eyes wide open — we’re able to see all of it, both the light and the dark and we’re able to find a deeper understanding.
The Pineal Gland: Ajna’s Physical and Spiritual Connection
The Ajna Chakra is often linked with the pineal gland (and sometimes the pituitary gland). The pineal gland governs our circadian rhythm—our natural sleep-wake cycles—and produces melatonin and serotonin, which regulate mood and rest. It also plays a role in the production of DMT, a chemical involved in vivid visual experiences, often referred to as the “spirit molecule.”
The pineal gland is sometimes considered the “seat of the soul,” a portal to connect with the divine, source, or higher states of consciousness like love and compassion. This spiritual connection further emphasizes Ajna’s role as a guide in transcending the material and tapping into our intuitive, higher self.
As you explore the power of your Ajna Chakra, remember that it’s more than just enhancing your intuition—it’s about aligning your life with your higher self and true purpose. Whether it’s through practical tools like visualization, meditation, or simply taking time for deep rest, nurturing your third eye chakra can help you break free from old patterns and gain the clarity you need to move forward in life. When you step into this alignment, you create a life that’s not just seen through your inner vision, but felt deeply in your soul.
If you’re ready to dive deeper into your personal transformation and experience powerful shifts in your life, I invite you to join us at our upcoming Rooted & Wild Women’s Retreat in Sedona. This retreat offers a sacred space for you to reconnect with your intuition, heal, and live in alignment with your higher self. Learn more about how this transformational journey can help you unlock the potential of your Ajna Chakra and live a life of purpose, clarity, and joy.
Click here to explore the retreat and reserve your spot today!
Let’s dive right in. Mudras are an amazing tool to harmonize your chakras and awaken to your full potential. Mudras are an ancient practice of hand positions that harness our prana and amplify our intentions. These mudras are easy to practice in meditation, in your asana practice, or even when you’re bumming around town. We can use mudras to direct our energy and focus and to awaken and align our chakras with our truth and the Divine within. In this post, I’ll be focusing on mudras for Svadisthana Chakra, also known as our sacral chakra.
If you’ve accidentally stumbled upon this blog post and you aren’t sure what the chakras are, I would encourage you to hit the pause button on this post and check out one of the following blog posts. These articles will give you a good foundation and introduction to the chakras.
Recently, I’ve been feeling called to share the following three mudras for Svadisthana Chakra. I know that someone out there needs them, maybe it’s you, maybe it’s one of your students or family members.
A Brief Introduction to Svadisthana, Our Sacral Chakra
Briefly, Svadisthana is our second chakra and it’s commonly known as the Sacral Chakra because it resides in the region of our pelvis at the sacrum. As an energy center, it influences our reproductive organs, kidneys and bladder. The sacral chakra also governs the following characteristics of our personality and development:
Creation, generation, growth
Sensuality, sexuality, pleasure and desire/passion
Creativity
Our ability to let go and go with the flow
Getting in touch with the second chakra helps us cultivate the above characteristics in a healthy and balanced manner. A balanced second chakra brings health to our reproductive organs, awakens the Divine Feminine within, ignites the inner spark of creativity and passion, and syncs us with the rhythms of nature and the cycles of the moon.
Three mudras for Svadisthana Chakra
Yoni Mudra for the Second Chakra “Gesture of the Womb or Source”
Yoni mudra connects us to the goddess energy of the Dark Mother. The Dark Mother, in her various forms, has been worshipped and honored across cultures for thousands of years. This mudra connects us to the womb of creation and it’s primordial wisdom. Yoni mudra helps us ground when we feel anxious or when we feel like we’re spinning out of control.
Yoni Mudra is also tied to the Goddess Kali in Hinduism. Kali is one of the warrior goddesses. Briefly, she is the goddess of time, creation and destruction, and transformation. She is the goddess to call on when you have a battle to fight, whether it is internal or external. Kali is also called on when we’re ready to make big changes in our lives, when we’re ready to release what no longer serves us, and when we’re ready to step into our power, unapologetically.
How to practice Yoni Mudra
Bring the tips of your index fingers to touch. Next, form a diamond shape by also bringing the tips of your thumbs to touch. Then interlace the middle fingers, ring fingers and pinky fingers. Bring your hands in front of your pelvis, svadisthana chakra, and point your index fingers down toward the earth. Sit quietly and take a moment to witness your breath. Experience your breath in your lower abdomen, your womb and your pelvis. Become aware of the ancient womb wisdom that resides within. This wisdom is passed down from generation to generation.
Although this mudra is typically practiced by women, men will benefit from its practice too and can benefit from tapping into the energy of the divine feminine and the wisdom of all mothers.
Shakti Mudra for Svadisthana Chakra “Gesture of the Divine Feminine” also known as the “Gesture of Power”
Shakti Mudra, much like other Svadisthana Chakra practices, brings awareness and wellbeing to the region of the pelvis and lower back by directing prana known as life-force energy. When Swadisthana chakra is balanced we know our self-worth and we feel creative in both artistic endeavors and in problem solving. We are adaptable, empowered, and trust our inner wisdom. Shakti Mudra helps us access our innate power and strength and connects us to the energy of the Hindu goddess Durga.
This mudra is thought to assist the flow of apana, the down and outward flowing energy of the abdomen and pelvis. It helps in the processes of digestion and elimination and it helps relieve menstrual discomfort.
One of the major benefits of Shakti Mudra is its ability to calm the body and mind. Shakti Mudra helps relieve stress and anxiety and promotes a good night’s sleep. For better sleep, practice shakti mudra before bed and combine it with a gentle pranayama that lengthens your exhale breath.
How to Practice Shakti Mudra
Bring your hands in front of your heart space. Tuck your thumbs into the palm of your hands, fold your index finger, and middle finger over the top of your thumbs. Then bring the tips of your ring fingers and the tips of your little fingers to touch. The fingernails of your middle finger and ring finger will be touching the respective fingernail on the opposite hand. The base of your palms may or may not be touching. Hold the mudra in front of your heart space. If your arms become tired you can release your hands down toward your abdomen or pelvis.
Hold for up to 30 minutes or the duration of your meditation practice. If 30 minutes feels too long and you end up feeling lethargic, try shortening your practice down to 12 minutes and practice one to three 12 minute sessions per day.
Ksepana Mudra for Swadisthana Chakra “Gesture of Surrender”
Ksepana Mudra is one of my all time favorite mudras, simply because the effect is palpable and immediate. This mudra helps install the water element in the second chakra and helps us release negativity, stress, and tension. As I’m sure you have experienced, it is hard to be creative when we’re feeling stuck or stressed and this mudra gets things moving and flowing. Hop over to this blog post if you would like to learn more about Ksepana Mudra.
How to Practice Ksepana Mudra
To begin, bring the palms of your hands to touch, interlace your fingers, and then release your index fingers. Next, bring your hands to rest in front of your pelvis and turn your index fingers to point downward. If you are drawn to moving meditations or visualization practices, check out this Ksepana Mudra practice shared in this post.
As you continue on your journey of self-exploration, I hope that you find these mudras for Svadisthana Chakra helpful. Deepen and expand your practice by joining an upcoming yoga retreat. As always, please feel free to reach out if you have any questions.
The yantra of the throat chakra has 16 petals of smoky purple color. In addition, each of the petals has a vowel written on it and each vowel, when combined with nada bindu or NG creates a seed sound.
Lastly, each petal is associated with one of 16 different vrittis (mental fluctuations). Most of the vrittis associated with vishuddha chakra are musical in nature. The seed sounds on the lotus petals include Om, Ong, Swaha, Namah and many others.
The Element Akasha and Vishuddha Chakra
Another key point regarding Vishuddha chakra is its association with the element of akasha, also known as ether, space or the void. In Ayurveda’s five-element theory, Ether is the subtlest of the elements and it precedes all other elements. According to Harish Johari’s Chakras: Energy Centers of Transformation, “Akasha is generated by the tanmatra of sound.” Therefore, the throat chakra is linked to our ability to hear and our ability to speak.
The Bija Mantra for the Throat Chakra
The bija mantra for the throat chakra is HAM, sometimes spelled HUM or even HANG. The variations in spelling and pronunciation vary from region to region and tradition to tradition in India.
At this time, take a moment to chant the sound of HAM and notice its vibration in the region of your throat. The bija mantras are used to awaken the chakras and their various characteristics.
In addition, the sound HAM is carried upon the back of gaja, or elephant. The gaja carries all the knowledge of the earth and its plants and it teaches self-confidence and patience.
Your sense of self-knowledge is strong and unwavering and you express yourself freely without fear of judgment or reprimand. You’re able to communicate with clarity and ease AND you pick up non-verbal communication just as easily as verbal communication.
On a spiritual level, an awakened fifth chakra can begin the process of a spiritual rebirth or transformation of the spirit.
Meditation on the throat chakra is one of the most powerful ways to bring about its awakening. Although, chanting mantra through japa meditation, kirtan, and song are all beautiful ways to achieve the same results. In the same vein, you could sing in the shower, chant in the car, or even go see live music.
Similarly, if you’re feeling stuck, tongue-tied, your creative juices aren’t flowing you might find it helpful to get your words, thoughts and ideas down on paper. In that case, I encourage you to buy yourself a beautiful journal and get in the habit of journaling, whether it’s one sentence, a bullet list or a full page, just start. Other suggestions to awaken your fifth chakra are to read a book or take up a new creative hobby like painting, drawing, or even dancing. Find something that inspires you and start there.
Practice deep listening. Listen with full presence and curiosity. Ask questions. Repeat back what you hear. Listen without thinking about how you’ll respond.
Two mudras for the Throat Chakra
You can use hand mudras to heal and awaken the chakras and balance the flow of your pranic energy. Here are two hand mudras you can use to awaken your fifth chakra.
Udana Mudra | Upward Moving Air Gesture
Udana Mudra cultivates the energy, or air, of Udana Vayu, which governs the space between your chest and your head. It is an upward and outward flow of energy and is the basis for sound. Combine Udana Mudra and the bija HAM for a beautiful meditation practice.
To practice Udana Mudra, bring the tips of your ring, middle, and index fingers to meet the tip of your thumb. Extend your little finger long. Ultimately, you can practice this mudra to manifest joy and optimism, improve your sense of self-worth, and increase your creative self-expression.
Shunya Mudra | Gesture of the Void
Shunya Mudra helps to balance the excess of ether. For example, if you’re having trouble listening, you’re feeling flighty or ungrounded then Shunya Mudra can help you feel calm, clear and capable of clear communication and earnest listening.
To practice Shunya Mudra, fold your middle finger down toward the base of your thumb and wrap your thumb over the top of your middle finger. Lastly, extend your little, ring and index fingers long. To clarify, this mudra is the same for both right and left hands.
If you would like to learn more about mudras, check out my recent book, The Little Book of Mudra Meditations. It’s a great place to start your mudra journey and it’s a nice reference for yoga teachers too.
Manipura = Dwelling place of gems Mani = jewel or gem Pura = dwelling place
The third chakra, Manipura Chakra, is known as the power center and it is located at the front of the spine in the region of the solar plexus and navel. It rules our personal power, will, and autonomy, as well as our metabolism. It is responsible for the digestion and assimilation of food and it corresponds to the stomach, upper intestines, liver, gallbladder, kidneys, pancreas, adrenal glands, spleen and mid back.
When Manipura chakra is healthy, this chakra brings us energy, effectiveness, spontaneity, and non-dominating power. We are confident and focused while possessing strength, fortitude, and determination.
The third chakra develops in our teenage years as we begin to develop our own identity. The issues that arise here involve our development of personal power, autonomy, self-esteem, individuality, and the fulfillment of our dreams.
The ego arises in the third chakra along with our desire for authority, respect, identity, recognition and power. The overactive third chakra gives rise to egotism, pride, selfishness and the desire for control.
Image: Freepik.com
Manipura Chakra at a Glance:
Location: Front of the spine at Navel or Solar Plexus
The ten petals of Manipura chakra are associated with ten different aspects of Braddha Rudra, otherwise known as Old Shiva. Braddha Rudra is the deity associated with the third chakra. The ten petals represent ten forms of vrittis or mental modifications. These mental modifications include:
spiritual ignorance
thirst
jealousy
treachery
shame
fear
disgust
delusion
foolishness
sadness.
Manipura Chakra and the Element of Fire
The third chakra’s element is fire. Fire provides both light and heat. Just as the sun is the source of life within our solar system, similarly, manipura chakra is the center of life within our own bodies. The fire of manipura chakra is our source of vitality and transformation. It is also linked with our digestion and assimilation of nutrients, thoughts and information and it is deeply related to hunger, thirst, sleep, lethargy, and ojas (radiance).
The Bija Mantra for Manipura Chakra
The bija mantra or seed sound for Manipura Chakra is RAM. When chanted it guides Kundalini shakti up toward the third chakra and increases the flow of prana (life force) to the solar plexus region.
When chanted repeatedly, the sound RAM creates a vibration at the navel center and may help improve digestion and assimilation of nutrients. Chanting RAM also helps coax Kundalini shakti up out of Muladhara and Svadisthana chakras and up into the sushumna nadi, our central channel. The seed sound RAM helps us cultivate the courage, support and drive to achieve our goals.
Lakini Devi and the Solar Plexus Chakra
Like Braddha Rudra, the goddess Lakini Devi, or Bhadra Kali, is linked to the third chakra. Bhadra Kali is the compassionate, benevolent form of the goddess of destruction, Kali. She is beautiful. She holds a fire pot, representing agni; one hand is holding the abhai mudra, a hand mudra for fearlessness and boons; she holds a thunderbolt that represents the continual flow of energy; and she holds an arrow to represent the upward flow of energy and the energies of accomplishment, freedom, independence, and authority. She encourages us to set goals and concentrate on what we need to do to achieve them.
An Out of Balance Third Chakra
Dysfunction in Manipura chakra manifests as many emotional issues associated with trust, fear, intimidation, self-esteem, self-confidence, self-responsibility, self-respect, care of oneself and others, decision making, fear of rejection, and sensitivity to criticism. Fears related to Manipura are fears of rejection/failure, criticism, and judgment.
To heal the third chakra one must learn to honor oneself, to develop self-respect and healthy self-esteem. In third chakra development, we learn about and understand our relationship with our selves, how we stand on our own two feet, and how we take care of ourselves. In Carolyn Myss’s book Anatomy of the Spirit she states, “How we feel about ourselves, whether we respect ourselves, determines the quality of our life, our capacity to succeed in business, relationships, healing and intuitive skills.” Isn’t this the truth?!?!?
When we’re down on ourselves it affects every aspect of our lives and sometimes it can be hard to pull ourselves out of that rut. When we lack confidence, self-love and self-respect we give our power away to others… those we see as higher than us and sometimes even to our partners. Myss continues, “Given your particular body, environment, and beliefs, will you make choices that enhance your spirit or those that drain your power into the physical illusion around you?… the third chakra will cause you to evaluate your sense of power and self in relation to the external world.” And you will face these challenges again and again until you’re secure in your self-worth.
A Balanced Manipura Chakra
When healthy and balanced the third chakra manifests characteristics of healthy self-esteem, self-respect, ambition, discipline, the ability to take action, and the courage to take risks. When the third chakra is healthy one is generous, acts ethically and with integrity.
Practices to Balance the Third Chakra
Acts of Service (Seva)
Selfless acts and acts of charity help to balance the overactive third chakra. Selfless acts are those that are done without expectation of reward, recognition or anything in return. So often we get stuck ourselves stuck in the mindset of serving ourselves, but when we learn how to selflessly serve others, that is when the real magic happens.
Enhance your inner power When we choose to work on developing our inner power the influence of the external world loses its grip on us. When we are living in accordance with our dharma, aligned with the intelligence of our higher self, we strengthen not only our inner power, but also our energetic field, we increase our sense of self-worth and we start weeding out the energy vampires and negative people in our lives. Stop giving your energy away for free!
Start Facing Your Fears
Use techniques like fear setting to overcome your fears and start building your confidence. I’m not sure who came up with the idea of fear setting, but it’s a great way to start really moving forward. According to Tim Ferris, fear setting is, “An operating system for thriving in high stress environments. It’s a way to visualize all the bad things that could happen to you, so you because less afraid of taking action.” Work through your fears and you’ll find yourself less fearful, empowered, healthy, and successful.
Courage to take leaps and follow through. Now that the fear setting is done, start making changes.
Get over needing to be comfortable and secure. Yes, I said that. Anytime we try something new, go someplace new there is a bit of discomfort. Embrace it. It’s speaking to you. Notice what is coming up. Notice your judgements and your expectations. Notice how your body is responding to the discomfort. Take a deep breath and do it anyway.
Examine your beliefs.
Get out your journal and answer the following questions: What beliefs do I have about myself? Are they true? What beliefs do I have about my abilities? What am I good at? What brings me joy? How can I do more of that? What small steps can I start today to bring more awareness to my third chakra and its qualities? Do I believe in myself? You have got to have faith in yourself!!! You are strong! You are loved! You are worthy!
Accept responsibility for your actions.
Own your actions. Own the good and the bad. Celebrate your wins. Learn from your mistakes. Apologize when necessary. Keep going.
Use Visualization
Visualize your best life ever, your “happy and complete” life. Envision your next version of you. How does he/she behave? How does she live? What relationships does he/she have? What are they like? What are his/her strengths? What does her day/week/year look like?
Goal setting
Plan it out. I personally swear by The 12 Week Year, but use any goal setting technique that resonates with you. Just make sure to break those goals down into smaller actionable, measurable goals. Small wins will help to build confidence in your ability to achieve your goals.
Do Strengthening Practices.
Do a stronger yoga practice to stoke the inner fire. Lift weights. Do pilates and other core exercises. These practices will help you build confidence in your physical abilities, in addition to helping you feel great in your body.
My favorite Manipura chakra yoga practices include:
Mudras like Pran, Ganesha, Abhaya Hridaya can all help work with the energy of the third chakra. Hand mudras can easily be incorporated into your asana, pranayama and meditation practices. Need ideas? Check out the mudra section of this blog.
Crystals for Manipura Chakra
Tiger’s Eye (protection, grounding and cleansing)
Citrine (self-healing, increases energy and drive)
Sunstone (improves intuition and authenticity, dissipates fear, alleviates stress, increases vitality and encourages independence. It may be helpful to those who have difficulty saying “No”.)
Amber (boosts confidence and improves mental clarity)
Yellow and Orange Calcite (creative and sexual energy and increases confidence)
Yellow Jasper (protection, balance and activation of Manipura chakra)
Pyrite (a stone for prosperity, it also encourages looking within)
Lemon Quartz (optimism)
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