Sacral Chakra Healing Meditation | Creativity, Flow & Emotional Balance

The Sacral Chakra (Svadhisthana) governs creativity, emotional expression, and the ability to embrace pleasure and joy. Located just below your navel, this chakra is deeply tied to the water element—fluid, flowing, and ever-changing.

This guided meditation is designed to help you reconnect with your sacral energy, dissolve blocks, and restore your natural flow of creativity and joy.

For information on balancing this chakra, please see the post on balancing the sacral chakra.

 

Starting the Meditation

Before you begin, ensure that you will not be disturbed. Gently check that your spine is straight and that you’re sitting comfortably. Be kind to yourself and open the mind to a state of curiosity.

As you progress through this meditation, it’s okay to have thoughts – they will come! Watch as they enter your mind, and then gently let them go. Bring your gentle, nonjudgmental attention back to this meditation when you find your thoughts have taken you elsewhere. 

Let go of expectations and allow yourself to settle into this moment. This meditation. 

Focus on the Breath

Close your eyes, or close them halfway, with a soft, unfocused gaze. 

Bring your awareness to your breathing. Notice the rise and fall of your chest, the natural rhythm of your breathing. Sit with your breath for a few moments.

Breathe in, deeply, first into your belly and then into your chest. Inhale as much as you can. 

Slowly begin to release the air, starting with your chest, then your belly. 

Breathe in, deeply, into your belly. Then your chest. Inhale again as much as you can until you can expand your chest cavity no more.

Slowly begin to release the air, starting with your chest, then your belly. 

Breathe in once more, deeply, through your nostrils, into your belly. Then expand your chest as much as you can.

Slowly breathe out, breathing through the mouth. Release the air from your lungs first, followed by the air in your belly.

Close your mouth, and breathe normally through your nose for a few breaths.

 

Relaxing Body Scan

Beginning at the top of your head, imagine an orange light glowing just above and watch it expand and move, slowly, down toward your temples. As it moves, the muscles all around your head start to relax. The light relaxes your forehead so that it is soft. Your eyebrows relax when the orange light touches them, followed by your ears. 

This light moves down to your eyes, softening them. Then to your nose, relaxing all the muscles around it. Now to your cheeks. The light softens your jaw, and relaxes your lips.

The light moves to your neck, relaxing all the muscles in and around it. The orange light moves to your shoulders, relaxing the muscles at the top, in front and in back, touching your upper back muscles. Your entire head and shoulders bask in this warm orange light, and you feel your whole body start to relax.

The warm light continues to move down your chest, relaxing the muscles in front, and toward your middle back. It continues down to your abdomen, relaxing the muscles there and in the middle of your back.

Now it moves down your spine and lower abdomen, with all the little and big muscles softening and relaxing. 

This amber light continues down the top of your thighs and backside, relaxing…relaxing…

Moving down your legs, the light relaxes your knees, calves, ankles and feet.

 

Awakening the Sacral Chakra Light

In this relaxed state, envision yourself in the forest. You’re barefoot, connected to the earth. A short distance away you see a stream. The sun’s rays pour in behind you as you gently walk over to the flowing water. You reach out your hand to the surface and realize it’s warm enough for you wade in it.

Standing on the bank, you reach out to the water with your toes. Then you put your right foot in. The river rocks are smooth under your feet. The warm water glides past you as you put your left foot in. Standing with both feet in the water, the smooth rocks under your feet massage your soles.

Now, you find a little spot to sit. The water comes just up to your belly button, and bathes you in its warm current. Birds sing in the canopy above, and the sun’s rays sparkle on the water as it moves around you.

For just a few moments, you become aware of the breath. In and out as the water moves beside you, clear and steadfast.

As you feel the water gliding past, you become aware of the warmth around you, but also within you. Deep in your lower abdomen, you feel the orange glow of your sacral chakra coming online. It is a little ball of orange light energy. 

Take a deep breath, imagine your breath traveling to this orange ball of light beneath the surface of the water. 

Breathe out through your nostrils.

Breathe in through your mouth, and send the energy of your breath to the orange ball of light. Watch this light start to grow.

Breathe again, and with each successive breath, the orange light gets bigger…

And bigger…

And bigger…

Now the orange light envelops you, protecting you while allowing the water to flow around you, and even through you.

Releasing Happiness

In this orange bubble of light, think of a happy moment you had recently. It can be as simple as enjoying a nice breakfast, or watching the morning sunlight. Or it can be something else that comes to mind, but brings you happiness.

 When you have this moment in mind, allow the water to carry this beautiful moment away. Your emotions are fluid. Send happiness into the water and watch that happy moment flow down the stream, merging beautifully with the water.

Releasing Sadness

Now, still encompassed and protected in your orange ball of light, think of a moment when you felt sadness. If you need to, keep it light, such as watching the sunset, signaling the end of another day, which can be a bit sad. If you’re feeling more brave, you can think of a more serious moment that brought you sadness.

 With this emotion present, feel where your body reacts to it. 

 Perhaps it’s in your gut, or maybe you feel a pang in your heart. 

 Take a deep breath, and breathe life into where you feel this emotion. If you don’t feel anything, that’s okay, too. Breathe. 

 Breathe into your lower abdomen, strengthening the orange light within and around you.

 Breathe out, and watch as the water take this moment of sadness and carry it away. It swirls downstream. And you understand that emotions are fluid. They come and they go. 

 

Releasing Anger

Still protected in your orange globe, bring to mind a moment when you felt anger. You can keep it fairly light or go deeper. It is up to you as you call to mind this moment. 

 Feel where your body reacts to this emotion. 

 If you don’t feel anything, that is okay. Breathe into your lower abdomen, strengthening the orange light within and around you.

 Breathe deeply. Breathe life into the area of your body that you have become aware of with this emotion. 

 Breathe out, and watch as the water carries your anger away. It swirls downstream, becoming cleansed. Your emotions are fluid. They come and they go. 

Releasing Joy

Surrounded still by the orange light all around you, envision a moment when you felt joy. Beautiful joy. It can be when you last smiled or laughed. It can be the simple joy of beginning a new day. 

Take a deep breath, breathing life into the part of your body where you feel this joy. If you don’t feel anything, this is okay. Breathe into your lower abdomen, strengthening the orange light that is glowing within and around you. 

Now watch as the river takes this emotion downstream. This beautiful moment of joy, now merging with the crystal clear water, becoming one with it. Your emotions are fluid like the water. 

With the orange bubble surrounding you, and the orange light glowing within you, breathe.

Affirmations

Breathe, in and out. You are loved and supported by the universe.

 Breathe. You care for the body – your body – that wakes you up each day by nourishing it with water and healthful food.

 Breathe. You are expressive and creative.

 Breathe. You are trusting and open to new experiences.

 Breathe. You are strong. You are resilient.

 Breathe. You are comfortable in your own skin.

 Breathe. You are grounded and connected to the earth.

 Breathe. You are connected to others – their souls and energy.

 Breathe. You add beauty to the world.

 Breathe. You control your emotions.

 Breathe. You allow yourself to feel the pleasures and abundance of life.

Closing the meditation

 You are surrounded by bright, orange light. Take a few moments to visualize this light surrounding your body, allowing water to flow through you, beside you, bathing you in warmth and cleansing your beautiful soul.

 Now, watch as you stand up in the stream, allowing the water to drip off your body. You step out of the stream, cleansed and energized with beautiful sacral chakra energy. 

 Breathe for a few moments more into your lower abdomen, energizing the light within you. 

 Keep your eyes closed or half-open as you near the end of this meditation. 

 Bring your awareness back to your breath. Allow yourself to feel the in and out rhythm of the rise and fall of your breath.

 On your next inhale, allow the fingers and toes to wiggle. Gently shift your arms or legs as needed. 

 When you’re ready, slowly open your eyes. Stretch your body as needed.

 Open your eyes fully as you’re ready to continue with your day.

 

 

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