13 Chakra Practices For Mind, Body & Soul

Hi Family! It's me, Marliana Alisemon. I'm here to offer you all a beautiful gift.

Whether you're just beginning your energy healing journey or deepening your connection with your body’s inner wisdom, the chakras offer a powerful roadmap back to wholeness. These energy centers hold emotional, physical, and spiritual imprints — and when we gently tend to them with breath, movement, and intention, we create space for transformation and peace.

Below you’ll find a lovingly curated guide to all 13 Chakra Practices for Mind, Body & Soul including breathwork practices, somatic movement suggestions, and affirmations to support you in aligning body, heart, and spirit. Feel free to move through one at a time, or choose the chakra you're feeling drawn to in the moment.

1. Root Chakra — Muladhara

Theme: Grounding, stability, security

Breathwork: 4-7-8 Breath

Inhale through the nose for 4 counts

Hold the breath for 7 counts

Repeat 4-6 round or lying down with your hands on your belly or thighs. Imagine roots growing into the Earth.

Somatic Movement: Squat + Bounce + Ground

Come into a gentle Yogic squat or sit on a cushion if needed.

Begin a soft bounce in the legs or hips.

Then come to stillness and press your feet firmly into the floor.

Let out a strong low "Mmmmmm" to anchor the root.

Optional: Use earthy scents like patchouli or cedarwood, or work with red jasper for extra root support.

Affirmation: I am grounded. I am safe. I belong.

2. Sacral Chakra — Svadhisthana

Theme: Sensuality, creativity, emotions, pleasure

Breathwork: Pelvic Wave Breathing

Lie on your back with knees bent or sit cross legged.

Place your hand on your lower abdomen and inhale through the nose expanding into your belly and pelvis.

Exhale through the mouth slowly, softening the hips.

Rock your pelvis forward on the inhale, and on the exhale rock your pelvis back gently like a wave.

Repeat 5 to 10 times.

Somatic Movement: Hip circles or pelvic free flow movement

Stand with feet hip width apart.

Begin gentle hip circles allowing your body to sway like water.

Put on soft music, close your eyes and allow your body to move intuitively.

Let movement awaken your sensuality, fluidity and creative flow.

Affirmation: I honor my emotions and embrace my creativity. I create and feel with joy.

3. Solar Plexus Chakra — Manipura

Theme: Confidence, personal power, self trust

Breathwork: Breath of fire {Kapalabhati}

Sit comfortably.

Take a deep inhale and then exhale quick.

Sharp bursts through your nose while pumping your naval inward with each exhale.

Continue for 30-60 seconds.

Somatic Movement: Core Activation Twist.

Stand or sit tall, place your hands at your solar plexus and slowly twist your torso side to side while keeping your core engaged. Visualize a golden flame burning in your belly with each twist.

Bonus: Do a few "power stances" (feet grounded hands on hips, chest lifted) while breathing deeply into your abdomen.

Affirmation: I am strong, capable, and confidently rooted in my truth. I stand in my power and trust myself fully.

4. Heart Chakra — Anahata

Theme: Love, compassion, connection, balance

Breathwork: Heart-opening 4-2-6 breath

Inhale through the nose for a count of four,

Hold for two .

Breathe out of the mouth for a count of 6.

Or

4-4-4 Breath (Heart Expansion Breath)

Inhale for 4 counts in your nose, hold for 4 counts exhale for 4 counts out of your mouth.

Visualize emerald green light expanding around your chest, softening and opening your heart.

Somatic Movement: Gentle chest tapping + swaying

Sway like water either seated or standing, and gently tap up and down your sternum and chest area.

OR

Heart Opening Stretch

Interlace your fingers behind your back and draw your shoulders back and gently life your chest upward. Feel the expansion through your sternum as if your heart is shining forward like a radiant light,

Bonus: Place on hand over your heart and the other over your belly, gently swaying side to side while repeating your affirmation.

Affirmation: I give and receive love freely. I am safe to open my heart.

5. Throat Chakra — Vishuddha

Theme: Communication, truth

Breathwork: Humming Bee Breath (Bhramari)

Close your mouth almost all of the way, and close your lips to a small purse. Breathing out make vibrating humming bee sounds.

OR

Box Breathing With Humming

Inhale through the nose for 4 counts.

Exhale with a soft hum for 4 counts (this vibrates the throat gently)

Hold empty for 4 counts.

Repeat 5-8 rounds, feel the vibration clear and soothe the throat.

Somatic Movement: Neck rolls + Lions Breath

Slowly roll your neck in gentle circles

Then open your mouth wide and stick out your tongue and roar out your exhale like a lion.

Do this 3 times.

Affirmation: My voice matters. I express myself with clarity and truth.

6. Third Eye Chakra — Ajna

Theme: Intuition, Clarity, Inner Vision

Breathwork: Alternate Nostril Breathing (Nadi Sodhana)

Sit comfortably with your spine straight,

Use your right thumb to close your right nostril.

Inhale through the left nostril slowly.

Close the left nostril with your ring finger, release the right nostril and exhale through the right.

Inhale through the right, switch and exhale through the left.

Continue for 3-5 minutes to harmonize the hemispheres of the brain, and heighten inner clarity.

Somatic Movement: Pressing at third eye + gentle neck circles

OR

Eye Gazing and Inner Light Visualization

Sit in front of a mirror or close your eyes.

If using a mirror softly gaze into your own eyes, witnessing your essence.

If eyes closed, visualize a glowing indigo light at your brows center.'

Breathe deeply and light the light grow and pulse gently with your breath.

Spend 3-7 minutes in stillness to awaken your insight,

Affirmation: I trust my inner wisdom. I see clearly. I see with the eyes of the soul.

7. Crown Chakra — Sahasrara

Theme: Divine connection, Unity, Higher Self

Breathwork: Open awareness breath

A mindfulness practice involving expanding awareness to include all present moment experiences including thoughts, emotions, sensations and sounds rather than focusing on a single point like the breath.

OR

Breath of Stillness

Find a quiet place to sit comfortably, spine elongated.

Inhale slowly for 4 in the nose, hold for 4, exhale for 4 out of the mouth, hold for 4. (box breathing)

Visualize white violet light streaming in from above.

Repeat for 5min to invite spaciousness and Divine Connection.

Somatic Movement: Open Palm Prayer + Light Channeling

Sit or stand with palms open facing the sky above your head.

Close your eyes, gently tilt your chin upward.

Imagine a soft beam of Divine Light entering the crown of your head.

Let the light move down through your body slowly as you breath deep cleansing and realigning.

Affirmation: I am connected to all that is. I am a divine being of light. I trust the Divine unfolding of my path.

The next set of chakras are widely viewed with different names, meanings and meridians, placements in varying cultures, belief systems etc. The information provided is intuitive and guided for well being and expansion.

8. Higher Heart/Soul Chakra

Theme: Higher self, Soul Remembrance, Divine Truth

Breathwork: Compassion Breath

Place both hands on the upper chest (above your heart) Inhale through the nose imagining light pouring into this space. Exhale slowly through the mouth with a soft "ahhhhhhh" sound.

Feel your chest soften and expand.

Repeat for 6-8 cycles.

Somatic Movement: Arms in a V-shape up to the sky, and practice receiving energy

OR

Soul Heart Tapping

Gently tap your sternum using your fingertips or knuckles (Much the same as your heart meridian) while repeating your affirmations.

Affirmation: I live in the wisdom of my soul and the compassion of my heart.

9. Seat Of The Soul/ Crown Of Light Chakra

Theme: Divine intelligence, Personal Destiny

Breathwork: Light Channeling Breath

Sit all and inhale through your crown as if breathing starlight down in to your body.

Hold gently at the heart.

Exhale out through the feet into the Earth.

Repeat 9 times to fully align with Divine Flow

Somatic Movement: Crown Activation Spiral

With eyes closed gently spiral your head and neck in small circles clockwise, then counterclockwise.

Imagine golden threads of light connecting above your head to the 9th Chakra.

Let the movements feel celestial, like tuning in to your Divine broadcast.

Affirmation: I walk in Sacred alignment with my Souls highest purpose.

10. Earth Star Chakra

Theme: Deep ancestral grounding

Breathwork: Earth pulse breath

Lay down on your back, knees bent feet solidly placed on the ground. Inhale through your nose and exhale through your feet(visualization) feeling your connection to the Earth deepen.

OR

Downward Breath Flow

Stand with feet hip width apart, inhale through the nose feeling energy move down from the crown to the soles of your feet.

Exhale and imagine the breath extending in to the Earth below.

Do this slowly for 5-7 breaths.

Somatic Movement: Walk barefoot or sit at the base of a tree

Affirmation: I am grounded, guided and rooted in ancient wisdom. I am Connected to the heartbeat of the Earth.

11. Galactic Chakra/ Silver Chakra

Theme: Cosmic awareness, Spiritual Healing, Ego, Cosmic Memory

Some believe the meridians are in your hands and feet, others believe this meridian is above your head.

Breathwork: Starlight breath into crown

Visualize inhaling the light of the stars into your crown and let it fill you up. Inhale with your nose and exhale with your mouth. As slow as you can possibly manage. Deepen your connection to Self.

OR

Halo breath

Inhale deeply while raising arms in a circular motion above your head.

Hold at the top visualizing a white gold light swirling above your crown, in your palms and arches of your feet. Exhale slowly as you lower your arms and put your hands over your heart and ground that energy into your heart.

Somatic Movement: Crown to Heart Sweep

With soft hands begin above your head and slowly sweep your energy down through your aura stopping at your heart.

Repeat 5-6 times gently whispering your affirmation.

Let your movements feel reverent and spacious.

Affirmation: I am open to divine guidance and receive it with clarity and grace.

12. Universal Portal Chakra/ Stellar Gateway Chakra

Theme: Oneness, unity consciousness, Divine Energy

Breathwork: Star Pulse Breath

Box breathing - Inhale for 4 through the nose.

Hold for 4.

Exhale for 4 out of the mouth.

With each breath cycle imagine a pulse of light expanding from your crown upward into the cosmos. Feel yourself expanding like a star.

Imagine drawing energy up from the Earth, through your body and out of the crown of your head connecting you from Earth to Cosmos.

Somatic Movement: Starfish pose lying down

OR

Spinal Star Stretch

Stand tall and gently twist your upper body left and right, Arms relaxed and swinging natural (similar to some Qigong movements) Let your spine spiral like a galaxy while visualizing stardust flowing through you. end by reaching both arms skyward, then gently bowing forward.

Affirmation: I am one with all life, seen and unseen.

13. Divine Gateway Chakra/ Earth Core/ Universal Mother Chakra

Theme: Source embodiment

Breathwork: Breath of Light

Sit in stillness. Inhale through the nose as if sniffing Divine Light from above.

Hold Gently, Exhale through the mouth, Letting light pour into every cell.

Do this 7 times while silently repeating your affirmation.

Somatic Movement: Divine Reverence Gesture

Hands in prayer at your heart, slowly raise them above your head, then lower then outward in a circular motion as if blessing all beings.

Repeat with presence, visualizing waves of Divine love flowing from you into the world. (Social Coherence)

Affirmation: I am Source embodied. I walk the Earth as light. I am the living light of the Divine.

Final Thoughts

Working with the chakras is an act of gentle devotion — to your body, your energy, and your sacred truth. Whether you’re using this as a daily ritual, a workshop tool, or a self-care anchor, I hope it serves as a reminder that healing lives inside of you.

You are not broken. You are becoming.

If you'd like a printable version of this guide or want to explore these practices in session with me, you’re always welcome to reach out.

With so much heart,

Marliana Alisemon

Psychic Medium | Energy Healer | Empath

www.marlianaalisemon.com

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