Sit, lie down, or stand in some position that allows you to relax while maintaining a straight spine.

Breathe rhythmically and slowly through your nostrils, drawing your breathe into the lower abdomen first, filling the lungs completely. Try to feel a cool, almost electric sensation in your nose, sinuses, and back of throat. Pause, holding the breath only as long as you comfortably can. Breath out smoothly, reversing the process. Try to maintain an even, relaxed motion throughout the entire cycle of each breath. Continue breathing slowly and regularly during each step of the exercise.

Direct your attention to the base of your spine.

As you breathe in, visualize a yellow square (the color of golden wheat). Feel your body. Become aware of your body’s weight, its solidity and substance. Breath out, still visualizing the square.

Breathe in again. Visualize an electric blue triangle (point down) in the center of the yellow square. This is the abode of the kundalini serpent. (The triangle represents the divine spark, the Secret Fire in the heart of matter.) Try to feel the latent potential in this center as you hold the breath. (Some students may also wish to visualize the kundalini serpent, coiled three times, asleep inside the triangle.)

The muladhara chakra is the center of the physical self and the material world, associated with elemental Earth. It is the seat of the “mineral soul”.

In consciousness, the muladhara chakra represents the pure urge to live and survive (containing the hidden urge to evolve and become).

Focus your attention on your center of gravity (an inch or so below the navel).

As you breathe in, visualize a pale blue or silver crescent, horns up (forming a “cup”). As you hold the breath, see the Moon/cup being filled with luminous waters, like liquid light. When you breathe out, feel this fluid permeating your body, cleansing you, filling you with an electric blue or white light. This is prana or “astral light”. Practice feeling and seeing this energy being drawn into your lungs, then flowing throughout your body as you breathe out. (The center below the navel is called the kikai by practitioners of Zen meditation, and is thought to be the gate to an endless ocean of energy).

The swadisthana chakra is the Water/Moon center. It controls the sexual current, reproductive cycles, physical health, and overall vitality.

In consciousness, this center represents the pain/pleasure level (acted upon by classical conditioning), equivalent to the lower astral/emotional plane. It is the seat of the “vegetable soul”. This center can also be associated with the nomadic tribe/clan stage of societal development.

Direct you attention to your solar plexus. Visualize a bright red circle surrounding a red triangle (point down).

As you breathe in, see the red color intensify, as if you were fanning coals. Feel a heat or inner friction begin to spread from this center as you hold the breath. Let the fires bank slightly (and the red color grow cooler) when you breathe out.

Breathe in again. Feel waves of heat moving through your body. See the impurities and toxins in your physical and subtle bodies being burned away by the fire that purifies through internal friction (tapasya). This is a fire of will. With practice, you can gain considerable control over your body temperature by concentrating on the manipura chakra while varying how quickly you breathe and how long you hold each breath. The practice of Tibetan heat (tumo) yoga is accomplished through this center.

The manipura chakra is the fire/will center. It controls adrenaline and sheer, physical power.

In consciousness, the manipura chakra relates to power and intellect. It is the level of the higher astral or mental plane. The manipura chakra is the seat of the “animal soul” and can is associated with aggression and territoriality. In the development of human society, it relates to the stage of nationalism and power politics.

Focus your attention at the level of your heart.

As you breathe in, visualize two interlocking triangles made of brilliant gold. One triangle is pointed up (towards heaven) and one triangle is pointed down (towards Earth). As you hold the breath, visualize the Sun shining outwards from the center of the triangles. Feel the Sun’s golden rays balancing, healing, and harmonizing you. Breathe out, still visualizing the Sun shining within your heart.

Breathe in again, and feel yourself grow lighter. Feel yourself being filled with buoyant air. Imagine the breathe of the Divine, in the form of the wind and the sky, blowing through you, as if you were hollow. Feel your heart open, filling this space with love, light, and compassion.

The anahata chakra is the heart center, sometimes called the Halls of Air. It controls the action of the heart and circulation in general. In consciousness, the anahata chakra is associated with nonspecific love (agape), “Christ-consciousness”, compassion, and humanity. It is the seat of the “human soul” and is roughly equivalent to the “higher mental” world.

Focus your attention on the hollow of your throat. Try to feel a cool sensation at the back of your throat, as if you were able to draw your breath through an opening in the front of your neck.

Visualize a red triangle (point down) containing a violet or indigo circle. (The circle should be about the same size and position as the imagined opening in the throat.) As you breathe in, see the circle filling with violet or indigo smoke-like swirls. As you release your breath, imagine the smoky wisps drifting towards the chakras above and below it.

The vissuddha chakra is the throat center, controlling the action of the lungs and all aspects of respiration. In consciousness, the vissuddha chakra relates to the imagination, overall creativity, and the urge for artistic expression and spiritual development. It is the ether/akasha center, and is the seat of the “angelic soul”.

Direct your attention to the brow center (in the middle of your forehead, slightly above and behind the eyes). Visualize a gold circle with two “petals”, “wings”, or “lobes” (one on either side.) The right side is associated with the pingala nadi. The left side is associated with the ida nadi. Inside the circle is a red triangle (point up).

As you breathe in, visualize the Sun growing brighter to the right of the ajna chakra. As you breathe out, visualize the Moon growing brighter on the left side of the ajna chakra. Try to notice a general increase in available light.

After a few breaths, breathe in again. As you hold your breath, visualize as eye in the center of the red triangle. Try to feel a current or vibration above and behind your eyes. Continue the cycle of breathing. Try to imagine the eye opening as if you could see through it. It may help to soft-focus your eyes, using peripheral vision. With practice, the student may notice effects ranging from improved night vision to a perception of auras surrounding things. (Note that the alternate nostril breath, a form of yogic pranayama, is invaluable to activating this center.)

The ajna chakra is the “third eye”, the center of spiritual perception and knowledge. It controls the pineal gland and is connected to both the sympathetic and parasympathetic nervous systems via the nerve of raffia.

The ajna chakra is the seat of the “archangelic soul”, associated with the spiritual world.

Focus your attention just above the crown of your head.

Visualize a bright white light, like a brilliant spiral vortex (or a lotus with thousands of shining petals) emanating from this spot.

As you breathe in, feel a current of energy flow up the spine from the base of the spine to the crown center. As you breathe out, feel the current flow from the crown to the base of the spine. (A variation of this is to visualize the Sun growing brighter above your head during the inhalation, and to visualize the Moon growing brighter at the base of your spine with each exhalation.)

The sahasrara chakra is the center of illumination and the source of the Clear Light. It regulates and balances the energies of the lower chakras.

In consciousness, this center represents transcendence and the experience of ultimate oneness and universal consciousness.

Reverse the order of these steps, passing briefly back through each chakra. Pause, noticing how each chakra is renewed, balanced, and re-energized. Relax and allow the energies to ground before beginning another activity.