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Techniques to Balance the Sacral Chakra

Andrea has a background in Myers-Briggs and Western astrology. She mostly writes about relationships.

Meditation techniques that focus on the sacral chakra promote creativity and peace. The sacral chakra is just below the belly button.

Meditation techniques that focus on the sacral chakra promote creativity and peace. The sacral chakra is just below the belly button.

Introduction to the Sacral Chakra Guide

The following article is an educational guide on the sacral chakra. It will define what the sacral chakra is and techniques to balance it.

This guide will approach chakras with a secular lens. Chakra balancing is associated with Hinduism, Buddhism, and other religions, but you can incorporate your own beliefs into the practice. I want this guide to be open to anyone who wants to meditate, because meditation, prayer, and the like don't belong to a particular religion . . . these practices are as diverse as the number of languages humans use.

I will lay out some of the religious teachings based around the sacral chakra, but the meditations and exercises I offer are secular.

What Is the Sacral Chakra?

The sacral chakra is the second primary chakra in most meditative practices involving chakras. It is called the Svadhisthana. It gets blocked by guilt and fear, particularly the fear of death. Opening the Svadhisthana can boost creativity, confidence, and desire.

Symbol: The sacral chakra appears as an orange flower with six petals. There are Sanskrit letters on the petals: ba, bha, la, ma, ra, and ya. It also appears as a white lotus with orange-colored petals.

The petals represent vrittis, different modes of consciousness. The vrittis can be described as waves or ripples that disturb otherwise calm waters.

The petals more precisely represent: affecting, pitilessness, suspicion, disdain, delusion, and destruction.

Element: Svadhisthana is associated with the element of water. The lotus image has a white crescent moon, representing the water region ruled by the Vedic god Varuna.

Represents: The sacral chakra represents pleasure and sensuality. It is considered an emotional sphere of the body.

When opened, the chakra is associated with freedom from enemies, clarity, elegance, and loss of fear.

Location: The sacral chakra is located just below the belly button. It is above the root chakra which is located at the tailbone.

Physical Connection: The chakra is associated with taste and the tongue. It's also considered the household of hormone production and the behaviors associated with testosterone and estrogen.

Parallels to Other Systems

In the Vajrayana tantra systems, the sacral chakra's parallel is called the "Secret Place." It's four fingers below the belly button. It is red and has 32 downward-facing spokes. The Vajrayana tantra systems are used in Tibet. Meditation focusing on the "Secret Place" is said to produce happiness.

In Sufism, the spiritual body is a complex system called the Lataif-e-sitta. There is an energy center called the nafs. The nafs is located just below the belly button, and it's associated with the lower self.

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In Kabbalah, a school of thought in Jewish mysticism, the sacral chakra's parallel is the Sephirah Yesod. Its function is to gather different energies and distribute them to Malkuth, the material world. The energy then expresses itself through physical manifestation.

Other Names for the Sacral Chakra

TraditionsNames

Tantra

Adhishthana, Bhima, Shatpatra, Skaddala Padma, Wari Chakra

Vedas

Medhra

Tools for a sacral chakra meditation should soothe the senses and encourage creativity. Bring orange objects into your meditation space. Creative projects like Tibetan singing bowls and paint can help you to let go of mental blocks.

Tools for a sacral chakra meditation should soothe the senses and encourage creativity. Bring orange objects into your meditation space. Creative projects like Tibetan singing bowls and paint can help you to let go of mental blocks.

Suggested Tools for Sacral Chakra Meditations

For meditations focused on the sacral chakra, you may want to incorporate things that make you feel creative and/or peaceful. Here is my suggested list:

  • Wear orange clothes
  • Citrus scented incense
  • Orange fruit or vegetables as snacks
  • A cup of water
  • A yoga mat
  • YouTube meditation videos
  • Orange paint and a white canvas
  • Orange flowers
  • Tibetan singing bowls

Healing the Sacral Chakra with Food

The Sacral chakra may feel off if you haven't been following a healthy diet. You'll want to focus on eating foods that are orange: apricots, bell peppers, cantaloupe, carrots, clementines, mangos, oranges, papayas, peaches, pumpkins, sweet potatoes, and tangerines.

Eat foods that are rich in Omega-3s, such as salmon, nuts, seeds, and plant oils.

Mantras

Mantras for the sacral chakra often start with the phrase, "I feel." I have a few suggested mantras below for your practice.

"I feel alive."

"I feel safe."

"I feel in tune with my surroundings."

"I feel present."

"I feel creative."

"I feel satisfied."

"I feel a current of creativity running through me."

"I seek higher wisdom and believe in a higher channel of wisdom."

"I trust my feelings and am working to strengthen them."

"I feel therefore I am."

"I feel the presence of time."

"I feel happy here."

"I feel peaceful in this space."

"I feel gratitude for the things that have come my way."

"I feel connected to myself."

"I sense beautiful things."

"I sense the beauty in the things around me."

"I feel for those around me."

"I have compassion for myself."

Breathing Exercises

For the sacral chakra, I recommend meditating somewhere near water. Go outside during the day and go near a waterfall, river, lake, or ocean. You could also meditate while taking a bath or in the shower. The sacral chakra is associated with water, so bring yourself to water.

I would also encourage drinking water while you meditate; it will keep you hydrated. Also, drinking water might help you to relax.

Here are some breathing exercises I suggest doing while working on the sacral space. The breathing exercises focus on creativity. Repeat the breathing exercises as many times as you like.

  1. Breathe in and think of a round, orange object. When you exhale, think of water cascading down to the ground. Imagine the scent of citrus while you inhale and think of the orange ball.
  2. When you inhale, move your hand up from your belly button to above your head. Pretend that you're pulling a string up. When you exhale, let your hand come down, your palm facing down.
  3. Sing and sustain one pitch for as long as possible then take a deep breath in. Repeat this several times. You can also do this by humming a certain pitch.
  4. Cup your hands around your chin and nose. Your thumbs should rest on your jawline. As you breathe in and out, quickly and gently tap your right hand on your nose and face. This should make an interesting sound. Switch and do the same thing but with your left hand.
  5. Take a deep breath and notice how your chest inflates. Try to imagine an orange ball just below your belly button. Imagine the air going into the ball when you exhale. The ball gets bigger the more times you do this.
  6. Take breaths as if you were drinking from a straw for water.
  7. Make the sound you would make if you were snoring.
  8. Try to make both your inhale and exhale sound like wind.
  9. Start off trying to make the quietest breaths possible and make it louder and louder. Don't put too much pressure on your throat. You're going too far with your breath and noises if your throat starts to hurt.
  10. Try whistling and letting the pitch naturally descend. If you can't whistle, pretend that you can. Over time you might learn how to do it.
  11. Do a lion's breath. Stick out your tongue and take big breaths in and out.

Visualizations

When focusing on the sacral chakra, you'll want to think of the color orange. Wearing orange clothes might help you to get into the right mood.

Practice #1: Playing with Orange Energy

Imagine there is an orange ball resting in your body just below your belly button. I find listening to music on YouTube that's related to the sacral chakra helps.

Close your eyes. Imagine the orange ball is spinning and energy is coming off it like it's a star. The orange energy comes out of the ball like a slow-moving liquid and slowly descends down your spine, then it heads to your thighs, knees, shins, ankles, feet, and toes. Wiggle your toes when the orange energy greets your feet. As the orange energy travels back up, wiggle or gently rock your body where the orange energy travels. Encourage yourself to let go of pain and worries.

Let the orange energy go back into the sacral chakra. Now imagine the ball is larger and brighter. It rotates at a slow pace that makes you feel at ease.

When ready, let the orange energy flood up into your stomach. As the orange energy travels up, take a big breath in and out as you focus on the new area where the orange energy entered. Do this as the orange energy from the chakra travels up to your ribs, chest, shoulders, arms, hands, and fingers.

Reverse course and let the energy travel up to your hands, arms, shoulders, neck, chin, nasal cavity, eyes, forehead, and crown of your head. If you would like to continue doing this visualization, keep working on traveling the orange energy from the top of your head to your toes.

Practice #2: Waterfall

For this next practice, we're going to focus on the sacral chakra's element: water. It may help to play sounds related to rain or waterfalls, which you can find on YouTube.

For this practice, I would like for you to get in a seated position. You can sit on the floor or in a chair. I want you to imagine that you are sitting directly under a waterfall. It's a sunny day. The water rushes through your hair. The way the water hits your back feels like a gentle massage. The scent of nature is pleasing to you.

Put your hands out before you with your palms open. Imagine water falling onto your hands, washing away all your worries and issues. Stay here and imagine this for as long as you like. When your hands get tired, take your left hand and put it on your heart, place your right hand on your stomach. Become aware of your breath.

Imagine healing energy coming off your hands and going into your body. As the waterfall continues, you see beautiful colors bouncing everywhere. The water is reflecting the light from the Sun, and it makes miniature rainbows everywhere. Try hard to imagine all the colors, and when ready, try to focus on the orange part of the rainbow. Imagine a field of orange flowers growing at the base of the waterfall. Imagine a citrus smell going into your nostrils.

Practice #3: Imaging an Orange Field

I want you to imagine your child self. Remember what it was like to be a kid. Imagine your very young self wandering in a field of orange trees. The field is full of pleasing smells. You pick oranges from trees and put them in a basket. You wear an orange outfit as your walk around the orchard.

Imagine what the ground feels like, the soil between your toes, the way an orange feels in your hand, the leaves of the trees, and the bark of the trees. Imagine tasting a juicy orange and the flavor goes from your mouth and descends down your throat, into your chest, down to your stomach, and into your sacral chakra. Your sacral chakra relaxes a little more.

Imagine sitting under an orange tree and the wind blowing the leaves. Little drops of dew are on the leaves. You place twelve oranges around you in a circle. Each one represents a different month and your feelings toward it. Think about each month and what you can find that is orange in those months. When ready, let your child self walk in the orchard some more and into a cloud of white fog. Thank your child self for spending time with you.

Yoga poses for the sacral chakra focus on opening up the lower body.

Yoga poses for the sacral chakra focus on opening up the lower body.

Yoga Poses

  • Butterfly pose: Sit on the floor. Your knees should be pointing in opposite directions and the back of your feet are touching each other. It's like a seated cross-legged position without crossing your legs.
  • Wide-Angle Seated Forward Bend: Stretch your legs out wide, like if you were doing the splits, but you don't have to go all the way! Stay within your comfort level. Lower your head to the ground and spread your arms toward your feet.
  • Happy Baby: Lay on your back. Lift your legs into the air. Use your hands to pull your feet away from each other. Be silly and do what feels right in this position. You can rock from side to side or kick your legs.
  • Triangle Pose: Step into a lounge, raise your body up and straighten your forward leg into a diagonal. Take one hand to the ground and lift the other to the ceiling.
  • Forward Bend: Sit down, stretch your legs out in front of you, and lower your head to your knees. Try to get your head to touch your legs but don't force it.
  • Cresent Pose: Get into Warrior 1 but bend your arms back further. Puff out your chest. Your back leg up to your arms should make a crescent shape.

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2022 Andrea Lawrence

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