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A Guide to Energy Center Meditations (Chakras, Prayer Points, Nerve Centers, etc.)

Below are meditation methods and activities for each of the seven major energy centers (also known as "chakras"). If you would like to see more background information on each center, please see its separate definition in the alphabetical listings.

Note: In addition to these seven traditional centers, an eighth and higher center also exists. See "Superconscious."

1. Above-the-head Meditation Center: (See also the separate listing under "Above-the-head Center." And also see "Energy Centers,” “Awakening Experience,” “Born Again,” “Chakras,” “Spiritual," and “Starting Stage of Meditation.”)

This energy center tends to be one of the two most used centers in meditation on energy centers. (The other is the heart center.) It is the “spiritual” or white-energy center experienced by large numbers of people throughout time and place. It is at the crown of your head or, more commonly, about one to three inches above it, either at the center or slightly back from the center, depending on where you can most easily find it. It is at the edge of the energy output or “aura” that scientific instruments can easily read as energy being radiated from the body. Here are some meditation methods for it.

A. One method is to simply focus on this top point–wherever you can most easily or comfortably find it in the area mentioned above–and keep your focus there for as long as you can. If your mind strays, simply keep coming back to it. You also may tap the top of your head every few seconds (or more or less often–whatever works) as a reminder to return your focus to this point. Some people set their devices to chime once every minute or two as a reminder. Once your mind continues to stray endlessly, do not try to stay on focus: come back to it another time.

B. Another method of meditating upon this high point is to recall any kind of awakening experience that you may have had from it. Remember the experience as deeply and thoroughly as you can while keeping your focus above your head.

C. Yet another method is to imagine that your body is within an oval or round sphere enclosing you, and the top of the sphere is at the above-the-head focus point. Then simply imagine your focus staying at the top of your sphere.

D. Yet one more method, as you become more able to maintain your focus on this top center, is to bring it to some pain, problem, situation, or person in your life that you want to better understand or help. You can either imagine that you are creating a path from this top point to the other object, or you can drag it from above your head to the object. Or you can, if you are able, maintain a simultaneous focus on both the top center and the other object, even perhaps imagining the other object hovering inside your top center focus.

Advanced above-the-head meditation: If you choose to focus on the above-the-head center frequently, you may start finding that the energy there will descend–or even take your awareness down to–lower centers. This is perfectly normal in more advanced meditation on this center: the descent is simply a bringing downward to other centers or parts of the body the purer form of energy that is in this center. This descent is, in fact, a major experience for independent meditators who, working alone without a master, use the meditation energy centers for greater inner growth.

Descents of the energy from this high center to the next three centers downward–the third-eye, throat, and heart centers–are especially safe, as long as they are a positive experience or, at the least, not an apparently negative one. For descents to centers further down, be cautious. It helps to read about all of the centers if you began experiencing such descents (see “Energy Centers”).

Drawbacks or problems: If you experience any negative influences, the best way to counter them is to remain at, or return to, the above-the-head center. Let your focus stay there for awhile.

One of the drawbacks or problems with meditating on the above-the-head energy center is that if you combine it with imaginative, dreamlike, or philosophical thoughts or speculation–or you discover this energy center within the context of a specific religion–it is easy to think that your particular religious context, philosophical speculation, or imaginative position is the only one in which this kind of experience can happen.

Do not let yourself be deceived: such experiences have happened to millions, perhaps billions, of people over many thousands of years in all different cultures and spiritual systems. Maintain a great openness in accepting such experiences.

Another drawback or problem in meditating on this center is, simply, that you may easily lose focus. If so, try focusing on the actual physical top of your head. You also, as mentioned above, may tap on or touch this point lightly. If you find the center more easily this way, then you can maintain your concentration on this point or, if you prefer, move your focus an inch or two higher–or simply move back and forth between the two points at will.

2. The “Third-eye” Energy Center: (See also the separate listing under "'Third-eye' Center." And also see "Energy Centers,” “Mind,” “Chakras,” and “Starting Stage of Meditation.”)

The “third-eye” is the popular name for the second energy center from the top. It is located on the forehead at a point between–or slightly above and between–the eyebrows. It corresponds to higher thinking and imagination, and with visual thinking and seeing.

Beginning third-eye energy center meditation methods: Most major spiritual traditions recognize certain intellectual or “third-eye” functions that can happen–or on which you can focus–in meditation. There are several ways to use this center in meditation.

A. One way is to focus on this energy center itself, directly. First, set your breathing into a positive pattern (see “Breath”). You may simply concentrate on it and see what happens, or you may try to keep it in focus and keep it clear. In fact, if you are seeking a Buddhist “enlightenment” (see) or nirvana (see), this is one possible path to it. (Also see the “’No’ Meditation.”)

B. Another way to focus on the third-eye center is to go to it and then place an intellectual idea in the center of it. This idea can be a general sense of an important idea that you understand, or it can be a specific word or brief phrase. If it is the latter, you can hold an image of the word within the center, or you can repeat the word slowly a number of times.

What may come is a series of word or image associations, both ones that you might expect and ones that you might not. Simply let these associations flow over and through your focused idea until no more appear or until you become too distracted. Then you may, if you wish, at that time or another, use one of these associations and hold it in your third-eye center during another meditation.

C. A third meditation method for this center is to do the same as above but use an image, instead. Then simply wait for associations that may come in other images or in words.

Advanced throat center meditation: If you choose to focus on the third-eye center frequently, be on the lookout for descents or ascents of energy. A descent of energy would, for this center, come down from the above-the-head center (see). An ascent of energy might come from the throat center (see) or the heart center (see). Look at these centers, their meditation methods, and their effects to see what they might bring.

Drawbacks or problems: The way to counter negative influences is to clear them from the third-eye center by, for example, imagining an empty space free and clear of everything. Another way is to let energy descend from the above-the-head energy center, or go to it. A third way is to let heart energy (or even throat energy) ascend from these two lower centers, or to go to one of these centers.

Yet another way to clear yourself is to use the awareness-of-awareness meditation method (see). For more information, see “Descending and Ascending Energy,” “Energy Centers,” “Beginning Stage” and “Middle Stage” of Meditation, and “Pathways of Meditation.”

A drawback or problem of meditating on the third-eye energy center is that you can become so attracted to the imagery or subtle intellectual ideas that you see, there, that you may choose to spend your time thinking about them or in imagination. This is fine if you wish to do it as a non-meditation activity or even for professional purposes. However, in itself, plain thinking and imagining are not the same as meditation. If you wish to continue meditating, then pursue your imagination or subtle intellectual ideas in a meditative way, as well. Or you can, instead, try other methods of meditation.

3. Throat Energy Center: (See also the separate listing under "Throat Center." And also see “Chakras,” “Energy Centers,” “Mantra,” “Mind,” “Nirvana,” the “’No’ Meditation,” the “Starting Stage” of Meditation,” and “Word Meditation.”)

The throat energy center is located on the front of the throat at about its center. A number of nerves come together at this point as they move from the head to the trunk. The energy in this center relates to lower or “verbal” thinking: basic noises, enunciation of words, singing, and “yes-no” and practical logic. The basic form of meditation to which it corresponds is verbal prayer (see), word repetitions, and, in yoga, the use of mantras (see).

Most major spiritual traditions recognize specific types of meditation having to do with words, song, or chanting. Some have to do, instead, with creating the cessation of sound in your mind. Here are some methods to use.

A. First, set your breathing so it is full and natural. Then, to develop a deeper understanding of this energy center, simply meditate upon it and watch or listen to what happens without necessarily interrupting it. If silence occurs, that is fine, as well. Just simply keep your focus on the center to see what passes through it. If your mind strays, trying gently tapping your throat at a speed, slow or fast, that best reminds you to keep your focus on that center.

B. Sing something positive that you know well, either a series of songs, or one or two songs that you keep repeating. As you do so, meditate on this center and watch the sound come and go. One way to focus well on music is to watch or listen to the leading edge of it, as if the edge were an advancing wave, not looking back to what has already passed. Try this as you meditate on the sound your own voice and throat center are making.

C. Say or sing a single word or phrase repeatedly, something positive. Then feel or watch what it does in your awareness (see “Mantra”).

D. You also may choose an idea or thought that can be summarized in a word or brief phrase, and then repeat this word or phrase by saying it or singing it out loud or silently, slowly and repeatedly, and watch or listen for associated thoughts.

E. Another type of meditation for this center is to try to clear it of everything. One way to do this is to imagine an image of it that is completely empty of sound, completely silent. If any sound starts coming into it, you can create an imaginary visual barrier to block it out. Or you can simply say “No” to every sounds that tries to come in (see the “’No’ Meditation”). If you are trying to follow the path of Buddhism to “enlightenment” (see) and nirvana (see), this is one way that might help (see also “’third-eye’ energy center).

F. A different way to clear this center of all sound is, first, to feel how this throat center area swells slightly whenever you start making sound or even just imagine making sound. These are your glottal muscles working to create sound. You may need a a series of meditations to gradually learn this. Then let these muscles relax entirely (see the “Relaxation Meditation” and “Waters of Life”), a process that also may take a series of meditations.

Advanced throat center meditation: If you choose to focus on the throat energy center frequently, be on the lookout for descents or ascents of energy. A descent of energy would, for this center, come down from the “third eye” center (see) or the above-the-head center (see). An ascent of energy might come from the heart energy center, or possibly the solar plexus center. Look at these centers, their meditation methods, and their effects to see what they might bring.

Drawbacks or problems: The way to counter negative influences is to clear them from the throat center, go to one of the other two higher energy centers, or drop down to the heart center. Yet another way to clear yourself is to go to the awareness-of-awareness meditation method (see). For more information, see “Descending and Ascending Energy,” “Energy Centers,” “Beginning Stage” and “Middle Stage” of Meditation, and “Pathways of Meditation.”

A drawback or problem of meditating on the throat energy center is that you can become so attracted to speaking, thinking in words, or singing that you turn to more talking, more silent word thinking, or more singing just for its own sake. This is fine if it is a calling or strong interest, but then it is no longer meditation. If you wish to continue meditating, then pursue your sounds in a meditative way, as well. Or you can, instead, try other methods of meditation.

4. Heart Energy Center: (See also the separate listing under "Heart Center." And also see “Bhakti Yoga,” “Chakras,” “Emotion,” “Energy Centers,” “Pain (Emotional),” “Pleasure,” and the “Starting Stage” of Meditation.”)

The heart energy center is located in the front of the chest on the same level as your heart, or in your heart itself. You may use either of these as a focus point. This center is one of the two most popular energy centers of the human body with which people meditate. (The other is the above-the-head center.) The heart center it has long been a tradition in meditating and praying about and for love in a wide number of spiritual traditions.

You may find this the safest of the energy centers because it is both easier to access in meditation, and is more often associated with positive feelings. It also is a balancing or centering energy center because it is the middle energy center, with three centers above it and three below it. Here are some useful methods of meditating with it:

A. First, set your breathing so it is full and natural. Then, to develop a deeper understanding of this energy center, simply meditate upon it and watch or listen to what happens without necessarily interrupting it. If silence occurs, that is fine, as well. Just simply keep your focus on the center to see what passes through it. If your mind strays, trying gently tapping your chest or heart at a speed, slow or fast, that best reminds you to keep your focus on that center.

B. Imagine someone or something that makes you feel love, deep caring, or emotion. You can imagine it and also focus on your heart center, or you can imagine it inside your heart center. Focus on this intently, keeping it, alone, in your concentration. Alternatively, you can focus on it as a central image or feeling and let other images or feelings flow around it or from it, while you continue to return to this central image or feeling.

C. You may imagine a flow of love going out from your heart center to a point slightly in front of you, or you may imagine it going out to a person you love. You also may imagine such love coming from a higher being, or from someone you know who loves you.

D. You may use repetitive words or a song (see also “Mantra”) that makes you feel, imagine, or live in love, caring, and kindness

E. Another type of meditation for this center is to try to clear it of everything. Clear out all thoughts, images, and feelings so that this center in you is empty or hollow. This will not damage your feelings of love. Rather, it is simply an exercise that builds a clearer, stronger chamber within the heart center for receiving or building love.

F. A different way to meditate on the heart center is simply to learn to feel your heartbeat. You may use your hand or fingertips if you want, to help you. Simply stand or sit very quietly in a relaxed but alert posture and feel your heartbeat. Focus only on it, watch it, listen to it, and clear your mind of everything else.

Advanced heart center meditation: If you choose to focus on the heart energy center frequently, be on the lookout for “descents or ascents” of energy (see). A descent of energy may come down from any of the centers above this one (see “Energy Centers”). You also may possibly experience a descent from your heart center to a lower center or to a part of your body in need of love, kindness, or care. You also might experience feeling your heartbeat in other parts of your body (see “Health,” “Pain,” and “Relaxation Meditation”). If descents start happening with any frequency, you may want to read about these lower centers.

Drawbacks or problems: The way to counter negative influences is to clear them from the heart center, or go to one of the other higher energy centers. The darker, more negative the influences, the harder you will need to concentrate on the heart center to clear it.

Another way to clear yourself is to go to a different energy center (see “Energy Centers”). Yet another way to clear yourself or, at the least, remain balanced may be to use the “Awareness-of-awareness Meditation” (see), or the “Awareness-of-each-object-of-awareness Meditation” (see). For additional information, also see “Descending and Ascending Energy,” “Energy Centers,” “Beginning Stage” and “Middle Stage” of Meditation, and “Pathways of Meditation.”

Other drawbacks or problems in meditating on the heart energy center may have to do with all the negative feelings associated with love. (See “Emotion” and “Pain.”) These include jealousy, uncontrolled desire, possessiveness, shame, and many others that may develop in love relationships and romance. Normal human love is also a distraction from meditation unless you bring meditation on it or into it.

This is not to say that normal love and romance should be avoided. Perhaps, concerning the heart center, just the opposite is true, for knowing human love and romance helps us better find love energies in meditation. But these human experiences, however good, are not, in themselves, meditation; for this reason, you should continue meditating using the heart center or do so in some other way.

5. Solar Plexus Energy Center (See also the separate listing under "Solar Plexus Center." And also see “Energy Centers” and “Problems.”)

The solar plexus energy center is located in the nerve center at the front of the body in the soft spot directly under the breast bone. Meditating upon any of the three lower energy centers–the solar plexus, the health center, and the base-of-the-trunk center–is not recommended unless you are working with a meditation master on a regular basis.

Concentrating on a lower center may stir up deeply negative energies with which only a master meditator, psychologist, or psychiatrist can help you. One of the greatest problems in concentration on the solar plexus energy center, in particular, is the development of too-big, even rampant egoism, egotism, narcissism, and sociopathic attitudes.

Activities: If you wish to pursue the energies of the solar plexus energy center, there are several safe courses you may try. One is to use the “Awareness-of-each-object-of-awareness Meditation” (see). Another is to use the “Awareness-of-Awareness Meditation” (see). A third is to choose meditations and/or jobs that are selfless, that leave you with neither too little nor too much ego (see “Heart Energy Center,” “Karma Yoga,” and “Starting Stage of Meditation.”)

6. Health Energy Center: (See also the separate listing under "Health Center." And also see “Brain, “Breathing,” “Chakras,” “Hatha Yoga,” “Healing,” “Problems,” “Psychology,” and “Stress.”)

The health center is located in the general area of your navel or slightly lower. It has to do with health, healing, and improvements especially in digestion. It also is related closely with sexual and other forms of desire.

Meditating upon any of the three lower energy centers–the solar plexus, the health center, and the base-of-the-trunk center–is not recommended unless you are working with a meditation master on a regular basis. Concentrating on a lower center may stir up deeply negative energies with which only a master meditator, psychologist, or psychiatrist can help you.

Even though the health center sounds like a great one on which to concentrate–who doesn’t want to feel more health?–it also can be a very dangerous center. Some of the problems in concentration on it are the openings of a Pandora’s box of unpleasant memories, dreams, and feelings of great emotional loss, jealousy, unwanted desires, and other very strange and disabling psychological events. This center also can open you to new pains, both physical and emotional.

If you wish to engage the energies of the health energy center, there are several safe courses you may try. One is to use the “Relaxation Meditation.” Another is to use the meditations suggested for focusing on specific physical or emotional pain (see “Pain”). A third is to exercise much more (See “Breath,” “Exercise,” “Hatha Yoga,” and “Posture”).

A fourth is to make lifestyle changes that relieve you significantly of stress (see). A fifth is to find more balance (see) in your life. A sixth is to try several different forms of meditation that may help you achieve more peace in your life (see “Starting Stage of Meditation.”)

7. Base-of-the-trunk Energy Center (See also the separate listing under "Base-of-the-trunk Center." And also see "Energy Centers,” “Chakras,” “Dangers,” “Problems,” and “Starting Stage of Meditation.”)

The base-of-the-trunk energy center is located at the base of the trunk of the body, between the back of the genital area and the front of the anal area. It has to do with matter and material things. It also is the home of the Hindu “Kundalini” energy snake (see). It is an especially dangerous center on which to meditate if you are meditating independently.

Some of the problems in concentration on the base-of-the-trunk center in particular are, if you concentrate on it, that you might create especially disabling experiences, ones that can drive some sensitive people temporarily insane; and you may open up energies, powers, and forces over which you may not have control.

If you wish to engage the energies of the base-of-the-trunk energy center, there are several safe activities you may try. One is to develop a strong, healthy exercise regimen (see “Exercise” and “Hatha Yoga”). Another is to develop meditating with excellent posture (see) and breathing (see). A third is to adopt the Middle Path of Buddha (see) as a way of living, or some similar comprehensive system. A fourth way is to change your life to one that creates meditation in work on a regular better posture and breathing in all aspects of your life.

A fifth is to practice the “Relaxation Meditation.” A sixth is to use the meditations suggested for focusing on specific physical or emotional pain (see “Pain”). A seventh is to exercise much more (See “Breath,” “Exercise,” “Hatha Yoga,” and “Posture”).

0. Superconscious Energy Center (See “Superconscious.” Also see “End Stage Meditation,” “Mysticism” and “Raja Yoga.”)

Meditating on this center, which is higher than the above-the-head center, roughly 8”-14” inches above your head, is difficult for most starting-stage meditators. It can be hard to maintain focus on this point. However, it is completely safe to attempt it. Often those who have had months or years of experience meditating upon the immediate above-the-head center, an inch or two higher than the skull, may more easily find this eighth center that is even higher. You may meditate on, at, or in it in any form that works for you: images, words, heartfelt feelings, or just as the act of being present in it.

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