Chakra Meditation: A 7-Day Practice, One Chakra a Day

A 7-day chakra meditation gives each of the seven chakras its own day, moving from the root at the base of the spine to the crown at the top of the head. Each session takes fifteen minutes. It is the same gentle sequence I share in a chakra workshop on Sheikh Zayed Road, adapted so you can practise at home.

Many people in Dubai tell me they want to meditate but feel overwhelmed by where to start. Giving each day a single focus makes the practice simple. You are not trying to balance everything at once. You are spending one quiet session with one centre, getting to know its colour, its sound, its petals and the qualities it represents.

How the 7-day practice works

In the yogic tradition, each chakra is pictured as a lotus with a specific number of petals. The petals are a beautiful way to remember the subtle character of each centre: a few petals at the base, more as we rise through the heart and throat, and a thousand at the crown. I find that visualising the petals gives the mind something soft and steady to rest on.

Every session follows the same simple shape:

1. Settle (2 minutes). Sit comfortably with a straight but relaxed spine. Close your eyes and let the breath slow down naturally.
2. Locate (2 minutes). Bring your attention to the area of the day's chakra. Rest your hand there if it helps.
3. Visualise (5 minutes). Picture the chakra's colour and its lotus, with the petals slowly opening.
4. Sound (3 minutes). Softly chant or silently repeat its seed sound (bija mantra).
5. Reflect (3 minutes). Ask the day's journal question and write a few lines.

Choose the same time each day if you can. Early morning before the city wakes up works beautifully, but a quiet evening slot is just as good.

Day 1 and Day 2: root and sacral

Day 1 – Root chakra (Muladhara). Located at the base of the spine, the root chakra is pictured as a red lotus with four petals. Its seed sound is LAM. This centre is associated with grounding, safety and a sense of belonging. As you visualise the four petals opening, feel the weight of your body supported by the floor or chair.

Journal question: Where in my daily routine do I feel most steady?

Day 2 – Sacral chakra (Svadhisthana). Just below the navel, the sacral chakra is an orange lotus with six petals. Its seed sound is VAM. It is linked with creativity, pleasure and the flow of emotions. Imagine the six petals moving gently, like a flower on water.

Journal question: What creative activity would I enjoy making time for this week?

Day 3 and Day 4: solar plexus and heart

Day 3 – Solar plexus chakra (Manipura). Above the navel, at the upper abdomen, this chakra is a yellow lotus with ten petals. Its seed sound is RAM. It is associated with confidence, willpower and personal direction. Picture a warm golden light with ten bright petals, like the midday sun.

Journal question: What is one small decision I can take with confidence today?

Day 4 – Heart chakra (Anahata). At the centre of the chest, the heart chakra is a green lotus with twelve petals. Its seed sound is YAM. This centre is connected with compassion, kindness and connection. Breathe softly into the chest and let the twelve petals open one by one.

Journal question: Who would I like to thank, and how can I tell them?

Day 5 and Day 6: throat and third eye

Day 5 – Throat chakra (Vishuddha). At the throat, this chakra is a blue lotus with sixteen petals. Its seed sound is HAM. It is associated with honest expression and clear communication. You might hum gently today, noticing the vibration in the throat as the sixteen petals unfold.

Journal question: What have I been wanting to say, and how could I say it kindly?

Day 6 – Third eye chakra (Ajna). Between the eyebrows, the third eye is an indigo lotus with just two petals. Its seed sound is OM. It is linked with insight, intuition and inner clarity. Many people find the two petals easy to picture, like two wings on either side of a small point of light.

Journal question: What do I already know about a situation that I have been ignoring?

Day 7: the crown and bringing it all together

Day 7 – Crown chakra (Sahasrara). At the top of the head, the crown is pictured as a violet or white lotus with a thousand petals. Rather than a seed sound, many practitioners simply rest in silence here. This centre represents spaciousness, stillness and a sense of connection to something larger than ourselves.

On the final day, I suggest a slightly longer session. After the crown visualisation, take a slow journey down through all seven centres, pausing for one breath at each: crown, third eye, throat, heart, solar plexus, sacral and root. End by feeling your feet on the ground.

Journal question: Which day of this week felt most natural to me, and which felt most unfamiliar?

Your answer to that last question is valuable. It shows you where you might like to spend more time in the weeks ahead.

Tips to make the practice easier

• Prepare your space. A cushion, a shawl, a small candle or a flower in the day's colour can make the corner feel special.
• Keep it short. Fifteen minutes done consistently is better than an hour done once.
• Use the petals as an anchor. When your mind wanders, return to counting or picturing the petals.
• Do not judge your sessions. Some days will feel deep, others restless. Both are part of the practice.
• Repeat the cycle. Once you finish the seven days, start again. Each round tends to feel more familiar.

Chakra meditation is a wellbeing and reflection practice. It supports a calmer routine, but it is not a substitute for professional care. If something feels difficult, please speak to a qualified professional.

From home practice to a chakra workshop on Sheikh Zayed Road

Practising alone is a wonderful start. Many people then enjoy the support of a group, where we explore each chakra and its petals in more depth, with guided visualisation, breath, sound and journaling in a shared space.

In my workshops I also share how the qualities of each chakra show up in everyday life: at work, at home and in relationships. That practical link is often what helps people continue the practice long after the session ends.

Dr S Pujah works with people in person around Sheikh Zayed Road, Dubai, and online across Abu Dhabi, the GCC and Singapore.

If you would like to go deeper into the seven chakras and the meaning of their petals in your own time, explore Dr S Pujah's chakra books and keep a companion beside you for your next seven days.