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Chakra Meditation for Kids (or Adults Who Want to Feel Like a Kid!)

October 22, 2013

Chakra Meditation For Kids

I’ve long wanted to record a guided chakra meditation for children, and after being asked 3 times in the last month for suggestions of one, decided it was high time I did so (never ignore requests that come in 3s!!) The following meditation has been kid-tested on my own three children (ages 7-9) and is suitable for all ages (including adults who want to feel like a kid:-)

Children love learning about and working with the chakras, because the chakras are body-based and are each associated with colors, nature elements, sounds, and visualizations. However, the focus when working with children is different than with adults. Kundalini exercises designed to urge energy up through the chakras are not appropriate, as they evolved as part of spiritual practices for adults, whose physical and subtle bodies are fully developed. In addition, many chakra exercises that evolved as part of energy medicine traditions are also not suitable for children, because they shift the endocrine balance of the body – every chakra is linked to a gland, and of course children’s hormonal systems are shifting throughout childhood. In addition, many children find chakra breathing exercises (pranayama) too restrictive or over-stimulating.

I don’t think any of these methods are dangerous for children, they just aren’t that helpful or enjoyable for them. In any form of meditation with children, it’s important to keep a few things in mind:

  • Children need to move, so let them! Incorporate some movement into part of the meditation.
  • Children’s physical (first chakra), emotional (second chakra), and ego (third chakra) awareness are still developing, so it’s important to keep them grounded. Begin with a strong foundation in the lower chakras before working with the upper chakras.
  • Children enjoy colors, sounds, nature, and visuals. Teens may be able to simply sit in silence, and begin to appreciate this, but most pre-teen children find it stifling. If the goal is for them to embrace meditation as a life-long tool, keep it fun!

In the following guided chakra meditation, I’ve attempted to incorporate all of these principles, working from the first chakra up to the crown in the classical mode, but shifting from visuals, to sounds, to imagining, to keep it interesting and free. The three lower chakras are done standing, and incorporate some movement, while from the heart up are done sitting down. The entire meditation is a little over 10 minutes, which is the upper limit for most pre-teen children, but you can adapt it yourself to make it longer or shorter. Don’t worry if children are fidgety in parts, that’s all part of the process.

Here’s how the energies of each chakra are cultivated in this meditation:

  • First/Root Chakra – Stand firmly on the ground, visualizing yourself as a tree, with strong roots reaching into the earth for stability.
  • Second/Sacral Chakra – Continue the tree visualization, but place the hands on the lower belly and sway, as if being blown by a gentle wind.
  • Third/Navel Chakra – Place the hands over the navel, imagining the sun shining down, filling your belly with heat and light.
  • Fourth/Heart Chakra – Transitioning to sitting down, place your hands over your chest, and visualize a beautiful flower blooming beneath them.
  • Fifth/Throat Chakra – Hold the fingers of your hand over your throat, hum, and feel the vibration in your vocal cords.
  • Sixth/Third Eye Chakra – Return to the tree visualization, and imagine where you would most like to be a tree (a mountain, a cliff over the ocean, a rainforest, etc.) Imagine the sights and sounds around you.
  • Seventh/Crown Chakra – Briefly visualize light at the top of your head. Then refocus in your heart and navel to return to the middle body, and complete the meditation.

I hope you, and the kids in your life, enjoy!

Click the arrow to stream live:

Or, to download, right click on the link below and Save, or left click and then do a Save As once the file has started to play (methods will differ depending on your system and browser):

Chakra Meditation For Kids (Downloadable)


P.S. Please note that this Thursday, October. 24th, I will be a guest on the blogtalk radio show Life Potentials by Diantha Harris, along with co-guest Molly Boeder-Harris, founder of The Breathe Network, and we will be talking about holistic modalities for healing sexual trauma. You can listen live or by recording later. Also, if you haven’t checked out this month’s issue of Meditate Like a Girl, I completed my chakra meditation series with an article and meditation for the crown chakra, and a mid-month article on Trauma-Sensitive Meditation Tips. May these be helpful and empowering for you. Namaste-

20 Comments leave one →
  1. Joan permalink
    October 22, 2013 9:30 pm

    Forget the kids I’m doing this myself!

  2. October 22, 2013 9:45 pm

    What a wonderful offering!

  3. October 23, 2013 3:29 pm

    Hope you and yours enjoy!

  4. Christina permalink
    October 23, 2013 3:33 pm

    I love this meditation. It’s so creative and beautiful. I can’t wait to try it out as a Big Kid. Fun!

  5. October 23, 2013 6:37 pm

    Lisa you amaze me! This looks wonderful and I so appreciate your sharing it. In Light-Julie

  6. October 24, 2013 3:30 am

    Thanks Julie, back at you:-)

  7. October 24, 2013 3:31 am

    Thanks Christina, I hope you enjoy it!

  8. Rajat Sharma permalink
    October 28, 2013 6:33 pm

    This is one of my favorite topic and as a student i read many books on this topic and one source which i liked the most is “God Does Not Roll Dice” by Thomas Vazhakunnathu which covers very informative topics including chakras.

  9. Serenity Spectrum permalink
    August 22, 2014 4:36 pm

    Thank you for this, we will be adding this to our daily schedule. My autistic daughter takes in so much energy from the world around her, this will be a great way to help her stay centered and protect herself spiritually.

  10. August 25, 2014 1:34 am

    Hi Serenity, great I hope it helps. Boundary work is especially beneficial for autistic children. This meditation full-length will likely be a bit much for her, but you can do just certain parts of it, or use it as a framework for creating your own.

  11. nailah permalink
    February 27, 2015 3:46 am


    I am a spiritualist and have just begun to inform myself about chakras and how they may relate to my interpritation of Christianity. My daughter and I listen to Root Chakra heeling sounds each night as she falls asleep. We recite The Lords Prayer, then a meditation I made up, “My feet are planted firmly on the ground. I grow like a beautiful tree. Reaching to the light, shining the light within me.” Is this an appropriate meditation for us as we try to strenghten our root chakra? Thanks, Nai

  12. February 28, 2015 11:41 pm

    Hi Nailah, yes and in fact I use a tree visual in this meditation for kids for the root chakra too. I like to imagine roots reaching down into the ground from the root chakra too, as this chakra is really about being firmly connected to nature and our body, along with feeling supported, safe, and secure. This foundation is what allows us to reach upward and connect with all of the energies and planes of the other chakras, including the spiritual ones. I often say to people that when our root chakra is not strong, we are easily triggered or thrown off course, just like a tree whose roots are not deep and strong enough is at risk of being blown over by the wind. A strong root system creates trust and resilience. Thanks for commenting.

  13. October 4, 2015 6:48 pm

    Dear Lisa, I love this meditation. I do not have kids but I think it is a very nice and easy way to ease beginners in to meditation.
    Would you mind if I translated and adapted this for a German audience (since I’m from Germany)? I wouldn’t want to steal it from you so I thought I’d just ask 🙂

  14. October 5, 2015 6:14 pm

    Hi Anna, yes as long as you attribute it and link back, you are welcome to translate it! Sharing is the point really:-)

  15. October 5, 2015 6:17 pm

    Awesome, thanks so much 🙂

  16. Kelly permalink
    August 15, 2017 11:40 pm

    Thank you for recording this! I’ve done this with my 10 year old and it’s helping a lot!

  17. August 17, 2017 8:52 pm

    Great, I’m glad it is helpful.


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