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Chakra Workbook
& Journal
By Melissa Field
melissa-field.com
Copyright © 2019 by Melissa Field
All rights reserved. This book or any portion thereof
may not be reproduced or used in any manner whatsoever without the express written permission of the publisher except for the use of brief quotations in a book review.
Printed in the United States of America
First Printing, 2019
www.melissa-field.com
Table of Contents
Pg. 1 – Introduction
Pg. 2 - What are Chakras?
Pg. 3 - Root Chakra
Pg. 12 - Sacral Chakra
Pg. 21 - Solar Plexus
Pg. 30 - Heart Chakra
Pg. 39 - Throat Chakra
Pg. 48 - Third Eye
Pg. 57 - Crown
Pg. 68 – Full Chakra System Meditation
Pg. 70 – Conclusion
Introduction Complete Chakra Workbook Page 1
Introduction
Welcome to the Complete Chakra Workbook and Journal! This is an interactive workbook with corresponding audios and meditations.
The easiest way to get the audios is to download the sound cloud app and go to my profile melissafield. Once there, you will find all the guided meditations, as well as playlists with the affirmations and tune-ups. You can also access them through this package’s homepage, which you can find at https://www.melissa-field.com/complete-chakra-balancing--healing-package.html
This chakra workbook is your guide map through your inner world. With it, you will unlock your energy centers that hold your personal power, connection to the Divine, and fullest expression of Self.
It was designed to be used in whichever way feels best for you. You are the explorer, choosing the pace and direction, and the workbook is your assistant.
You can go through the sections in order of the chakras, from root to crown. Or you can go in a random order, working with them as you feel guided to. You don’t have to complete each chakra before moving on to the next. You can do parts of sections, skip sections, and even do one part several times. If you find a certain journal prompt is working for you, you can do it several times until you get the insight or breakthrough you’re looking for.
If you would like to make a donation please go to https://www.melissa-field.com/donate.html. The suggested donation for this package, including all the meditations, is $20. However, any amount you can contribute helps and makes a difference!
Introduction Complete Chakra Workbook Page 2
What are Chakras?
In Sanskrit, the word chakra means “wheel” or “disk”. These spheres of energy run down the center of your body in an interconnecting system. Each swirling vortex of energy resides in a different part of the physical body. When a chakra becomes blocked or unaligned it manifests itself in different ways, which you will learn about in each section.
By healing our chakras, we release stuck energy, restore alignment, and raise our vibration. There are seven chakras in total, each with its own color and properties. Going from the top down, you have the crown chakra, the third eye, the throat chakra, the heart chakra, the solar plexus, the sacral, and the root chakra.
One way to imagine them is like a series of pools, each flowing into the next. Although the pools are separate, small rivers connect each to the pools above and below. Therefore, when one chakra comes out of balance, it has a domino effect on the others.
We can sometimes feel when one chakra is out of balance, such as when we can't express ourselves and sense our throat chakra is closed. What is sometimes harder to feel is how this ripples out to the other
chakras, which respond in different ways (perhaps by overcompensating and becoming too intense, or by shutting down, trying to keep the energy in balance).
For this reason, this workbook is designed to work on more than one chakra at once. For example, when you work on your third chakra, your source of self-confidence and self-power, you will also bring healing into your throat chakra, your source of communication and self-expression.
The rivers that connect the chakras are lines of energy that extend out to every corner of the body, from the tips of your toes to the top of your head and out to your fingertips. These are known as meridian lines and are like your veins that deliver blood to every corner of your body (except instead of flowing blood they flow prana, or life energy).
If one of the chakras comes out of balance or becomes blocked it can slow down the flow of energy, causing blocks or imbalances in the meridians, which can result in anything from lower back pain to anxiety to a lack of motivation. Restoring balance to the chakras helps restore emotional balance, happiness, health and vitality to the entire mind, body, and spirit system.
Root Chakra Complete Chakra Workbook Page 3
First Chakra Root Security Center
I am Strong, Stable, & Secure
Location
Base of the spine, surrounding the pelvic area
Associated words
Grounding, home, support, stability
Color
Red
Element
Earth
Root Chakra Complete Chakra Workbook Page 4
The Root Chakra
As the chakra closest to the ground, the root chakra is all
about grounding and security. Imagine it like the roots
of a tree, reaching deep into the firm soil of the earth.
These roots provide stability, security, and a connection
to our home, the Earth.
When this chakra is balanced, we feel supported and
safe in our pursuits. We know that no matter how
uncertain everything might look, we belong here, and
everything can and will work out for us.
We feel safe making our own mark on the world,
whether that be by starting a business, becoming a
community leader, or just by being free to be ourselves.
When this chakra is blocked, we feel afraid of the world around us. We perceive threats
everywhere. We feel as if we don’t belong and we aren’t safe. We tend to want to hide from the
world, to diminish ourselves, and feel fearful of strangers and the unknown. We also feel
unsupported in our lives, particularly in our work and careers.
Signs of good chakra health
Financial well-being, confidence, willing to try new things, energy for life, a sense of validity and
purpose, a general sense that things tend to work out and success is possible, optimism
Signs of being blocked
Depressed, pessimistic, lethargic, anxious, over consumption (food, alcohol,
material possessions, etc.), constant feeling of “survival mode”, a general sense of
why bother, nothing ever works out, fear of change
I feel my root chakra is (healthy, blocked, in-between) because…
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Root Chakra Complete Chakra Workbook Page 5
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I Am a Natural Part of This World
Essential Oils Cedarwood & Sandalwood
These earthy, musky oils will awaken your sense of
grounding and rooting into the earth. Sandalwood is also
considered a sacred aroma, as its incense has been used for
thousands of years in spiritual rituals. It’s ideal for a root chakra ritual. Put a few
drops of each in your diffuser and close your eyes, breathing in a sense of nature and
fresh air.
Imagine you are spreading deep roots into the ground. Your roots drop deep down
into dark, nutrient rich soil. Imagine you are breathing up through the roots,
breathing this grounding and secure energy up into your root chakra, a bright red
energy center at the base of your body.
To me, these oils smell like… ______________________________________________________
When I use them, I feel… _________________________________________________________
Journal prompt
Imagine you are walking barefoot down a dirt path in a lush forest. It rained the day before, and
the ground is still soft and damp, allowing your feet to press into the ground. The air around you
smells of fresh rain and wet soil.
How does it feel to be there? What does this awaken in you?
How does it feel to know you are a part of this earth, and you belong here as much as the wild
grass and the birds in the trees?
How does it feel to know everything here is part of a divine cycle, and that the water, trees, dirt,
air, it’s all connected? Do you feel that you too are a part of something bigger?
Root Chakra Complete Chakra Workbook Page 6
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Root Chakra Complete Chakra Workbook Page 7
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I Am Loved and Supported
Chakra healing The best way to heal the root chakra is to spend time in nature. Go for a hike in the woods, sit by
a river, or do some gardening. Digging your hands into soil and planting the roots of flowers and
herbs will bring about a wonderful sense of grounding and well-being.
After spending time in nature, things I feel about myself and the world are…
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If you feel unsafe and a constant need to guard yourself, spend some time reflecting on the
relationships in your life. Have you surrounded yourself with good people? Be clear about your
boundaries and about what you will tolerate. Be firm that you won’t allow people in your life to
tear you down or diminish your dreams. Be honest with yourself about how much you give
versus how much you receive. Do you feel more comfortable putting other people before
yourself? How can you let others support you and celebrate you?
Write some things about the people in your life. Who is supportive? Who is draining? Does
anyone in your life make you feel defensive, competitive, or on guard? Who makes you feel safe
and loved?
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Root Chakra Complete Chakra Workbook Page 8
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Do you have a tendency to be critical and negative towards others? Feelings of love and support
always begin within. If you radiate love and support, you will begin to see this world in a new
way.
What is something you often criticize or notice in other people? What do you feel this is trying to
show you about yourself?
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When thoughts of negativity, judgement and scarcity come up, take notice of them and love
them, as they are a part of you, and then take a few deep breaths. Becoming aware of our own
stream of thoughts and feelings, and then using calming breaths to shift our energy, can have a
profound effect.
What sorts of situations make you feel you must guard and protect yourself? Are you often
anxious in social situations? What can you do to help yourself feel safer and to know you belong
in this world just as you are?
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Using the visuals and essential oils above, nurture yourself and treat yourself as a precious being
who deserves to be in this beautiful world. Treating yourself as a valuable and beloved being is
the first step in feeling less anxious and more secure in this world. You might even create a small,
daily ritual of self-love and self-care. A few minutes of deep breathing with essential oils might
be just the shift you need.
How does it feel to nurture yourself? What sorts of feelings come up in you when you use
grounding essential oils?
Root Chakra Complete Chakra Workbook Page 9
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Supportive foods
Any root vegetables, particularly beets, which have a deep red color. Yams, sweet potatoes,
carrots, and onions will also nurture this chakra. A root vegetable stew with lentils and fresh
herbs (particularly sage) will soothe you with its warmth. Earthy foods such as dark chocolate
and coffee will help you to feel grounded. Just be careful of your sugar and caffeine intake – over
stimulating your body will undermine the results.
My Roots Are Strong and Deep
Guided Meditation Vibration Raising
11 minute meditation
This meditation will first allow you to feel connected and supported
by the earth and nature. As you visualize yourself sitting in a
beautiful meadow, a cool breeze and some gently swaying
wildflowers will calm your mind and nervous system. This will allow
you to release anxiety and reconnect to the joy and beauty of this planet we call home.
Root Chakra Complete Chakra Workbook Page 10
As you sit here, the sun will shine upon you, soothing you and reminding you of the love and
support that is always here for you. You will finish feeling uplifted, calm, and supported. Your
energy will be lifted, helping you to step out of any negativity and reclaim your positive outlook.
Before meditating, I feel…
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After meditating, I feel…
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Everything Is Working Out for Me
Root Chakra Complete Chakra Workbook Page 11
Musical Note: C
While using the Chakra Tune-Up, some things that came up in me were….
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While using the Chakra Affirmations, I realize/feel…
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For my root chakra to be in its healthiest state, I need to….
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You carry Mother Earth within you. She is not outside of you.
Mother Earth is not just your environment. In that insight of inter-
being, it is possible to have real communication with the Earth, which
is the highest form of prayer.
- Thich Nhat Hanh
Sacral Chakra Complete Chakra Workbook Page 12
Second Chakra Sacral Passion Center
I am Creative & Joyful
Location
Lower abdomen, just below the naval
Associated words
Creativity, sexuality, joy, emotions
Color
Orange
Element
Fire
Sacral Chakra Complete Chakra Workbook Page 13
The Sacral Chakra
Due to its proximity to our reproductive organs, this
chakra is associated with sexuality. However, it is not
necessary to be sexually intimate in order to experience
a healthy sacral chakra.
The sexuality of this chakra is less about physical union
and more about creativity and creation. Just as two
people come together to create a new life, so does your
inner Self come together with the energy of the cosmos
to create. You are in a divine partnership with the
unseen energy of higher dimensions.
Your partnership with this powerful, unseen world is
what allows energy to turn into physical form. It’s what
takes the spark of an idea and grows it into something you can hold in your hands. You are
constantly creating, breaking apart, and creating again. You are a powerful, creative being, and
the Universe loves being in partnership with you.
When you are bursting with a new idea, and you feel the euphoria of creating, this chakra is fired
up and spinning. It’s almost like a warmth in your belly, sending powerful vibrations all
throughout you. It is the place where ideas gestate and grow, energizing you to bring your
dreams and ideas to life. This energy is full of pure joy and euphoria. When you are creative and
co-creating with the Universe, you cannot help but feel passionate and joyful.
Signs of good chakra health
Passion and joy for your work and ideas, able to focus on and complete
projects, healthy relationships, balanced energy: you are able to sleep well
at night and you are energized during the day, living in the present, able to
express your emotions and be with them rather than overpowered by them,
capable of close connections with others
Signs of being blocked
Feeling like you’re on an emotional roller coaster, impulsive behavior to the point of being
destructive, co-dependent friendships and relationships, closed off, addiction to sex, scattered
energy (trying to do everything at once), needing to control, extreme highs and lows of energy,
stuck in the past or afraid of the future
Sacral Chakra Complete Chakra Workbook Page 14
I feel my sacral chakra is (healthy, blocked, in-between) because…
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I Am the Powerful Creator of My Life
Essential Oils Orange & Peppermint
These uplifting oils are sure to boost your mood and energize you. Peppermint has a
natural ability to awaken our mind and lift our spirits. It’s perfect for when you want
to get some creative energy going.
The bright, citrus aroma of orange will remind of you summer and happiness and is
also a great way to awaken the joy of your sacral chakra.
For a morning burst of creativity, put a little orange oil in your diffuser. Close your
eyes and imagine breathing in the warmth and vitality of the sun. Breathe that
warm, life giving energy into your stomach. Imagine it is lighting up your sacral
chakra, expanding it out, filling your entire being with creativity, passion and
inspiration.
To me, these oils smell like… _______________________________________________________
When I use them, I feel… __________________________________________________________
Journal prompt
What sort of creative activities did you enjoy as a child? What was it like to be creative when you
were young? How did it feel to paint and draw without worrying what others would think of
you? How did it feel to give your work to other people?
Sacral Chakra Complete Chakra Workbook Page 15
Without judging or considering where you are now, really focus on what it felt like to be creative
as a child. Let all your thoughts and feelings come from that carefree and naturally creative time
of your life.
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Sacral Chakra Complete Chakra Workbook Page 16
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I Am in the Present Moment
Chakra healing
Get creative! If this chakra is blocked, it’s time for some art therapy. Do anything that allows you
to play with color. You can take a painting class, draw with chalk on the sidewalk, or cook an
exotic meal.
When I draw/paint/create without a plan and from the heart, I feel…
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Balancing this chakra also means finding balance in your sense of energy. If you are constantly on
the go, doing a million a different things, take some time to calm and center. True creativity
comes from a quiet place within. It comes from a communion with the divine, and in order to
hear that divine inspiration, we must have moments of stillness and silence.
How much time do you make for quiet reflection? As you get busier, do you make meditation
more of a priority? Or do you try to go faster and do more?
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Sacral Chakra Complete Chakra Workbook Page 17
If, however, you feel constantly fatigued and unable to motivate, find ways to raise your energy.
Taking short walks around the block can have an incredible impact on both your mood and
energy level. If this isn’t possible, do something that energizes your mind. Try writing a haiku, do
a puzzle, or practice a foreign language. All of these activities activate our creative centers, which
gets us thinking different. And when we think different, we welcome in new things.
Write down some things that get you moving but that are also fun and/or feel good, such as
walking, working in the garden, or playing with paint.
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If your chakra is blocked in such a way that you feel your emotions are out of control, you might
need a tried and true form of therapy: meditation. Making yoga and meditation a regular part of
your routine can help with healing past wounds, bringing us into the present, and healing the
body’s nervous system.
When I meditate regularly, I notice…
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Supportive foods
Citrus fruits, particularly oranges, are a great source
of support for this chakra. As a fire element chakra,
it also likes warm foods and spices. Turmeric, ginger,
and cinnamon are perfect. If you can eat spicy food,
a bowl of curry is excellent. To help balance your gut
and stimulate this chakra, you can also try a bowl of
Greek yogurt with sliced up mangoes.
Sacral Chakra Complete Chakra Workbook Page 18
I Am Creative and Inspired
Guided Meditation
Emotional Freedom
15 minutes
When this chakra is out of balance it can feel like our emotions are
a powerful river, and we’re being swept along towards jagged
rocks.
This meditation will help you to stop fighting that river, and to
accept all of your emotions and feelings, just as they are.
Once we’ve stopped fighting what is, we can begin to call in what we really want. The meditation
will lead us back to remembering how good it feels to feel good. We'll remember why this is
important, and how we are connected to the whole Universe.
This is a great meditation to use when you feel stuck in a loop, unable to break out of repetitive
thoughts of anger and frustration. It's also great to use when you want to raise your vibration
even higher. It will help you to remember how powerful our abilities are as creators, and to get
into the good vibes that create all the good things you dream of.
Before meditating, I feel…
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Sacral Chakra Complete Chakra Workbook Page 19
After meditating, I feel…
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My Existence is a Beautiful and
Unique Expression
Musical Note: D
While using the Chakra Tune-Up, some things that came up in me were….
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While using the Chakra Affirmations, I realize/feel…
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Sacral Chakra Complete Chakra Workbook Page 20
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For my sacral chakra to be in its healthiest state, I need to…. ______________________________________________________________________________
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Everything that's created comes out of silence. Your
thoughts emerge from the nothingness of silence. Your words
come out of this void. Your very essence emerged from
emptiness. All creativity requires some stillness. - Wayne Dyer
Solar Plexus Chakra Complete Chakra Workbook Page 21
Third Chakra Solar Plexus Power Center
I am the powerful creator of my life
Location
Middle abdomen, a few inches above your naval
Associated words
Self-esteem, sense of self, will power
Color
Yellow
Element
Fire
Solar Plexus Chakra Complete Chakra Workbook Page 22
The Solar Plexus
This chakra is all about our personal power. We often
experience our biggest blocks here, as very few of us
are taught to believe in ourselves and to have a strong
sense of self.
If the sacral chakra is the creative engine, this chakra is
the gas pedal. It’s our drive to take action and go for it.
It’s our source of inner will power, telling us we can and
we will.
Through this chakra, we harness our self-esteem and
confidence. It is the seat of our sense of self. When you
meet a person who just seems to know who they are
and isn’t worried what other people think, they have a
healthy solar plexus chakra.
When you get a great idea, and then suddenly become filled with doubt and fear, that’s your
solar plexus closing. Just like when the sun is blocked by clouds, when this bright, sunny chakra
closes our world feels dark and limited. By bringing it back into balance we radiate and shine,
lighting up opportunities and the way forward.
Signs of good chakra health
Healthy self-esteem, a strong sense of identity and purpose, able to set boundaries and stand up
for yourself, confident in being our true selves, able to take action towards our goals, energized,
accepting of others
Signs of being blocked
Low self-esteem, feeling worthless, feelings of helplessness, unclear about who
we are or what our purpose is, unable to be our true selves, procrastination,
lethargy, extremely critical of others
I feel my solar plexus chakra is (healthy, blocked, in-between) because…
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Solar Plexus Chakra Complete Chakra Workbook Page 23
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I Am on the Right Path
Essential Oils Lemon & Ginger
Lemon essential oil will stimulate and awaken your solar plexus like no
other. This bright, citrusy oil has a natural mood boosting affect. Put a
few drops in your diffuser, close your eyes, and breathe in that warm,
sunny aroma.
Imagine you are breathing it into your stomach, into a bright ball of light
there. This ball of light is your inner Sun, your source of power and life.
As you breathe into it the light grows bigger and brighter, growing so big
it surrounds you and lights up all your other chakras, from head to toe.
For a burst of support throughout the day, put a few drops of ginger on your
wrist. Smelling this warm, spicy aroma will help you to feel grounded and
calm. Ginger also has a soothing effect on our stomach, which will help if
you get stomach aches from worrying and anxiety.
To me, these oils smell like… ______________________________________________________
When I use them, I feel… _________________________________________________________
Journal prompt
Imagine you were born into royalty. Your entire life, from the time you were a small child,
everyone has told you how important you are. You have grown up knowing you will one day rule
and guide your kingdom. There is no doubt in your mind you have a powerful role to play in this
world.
How does it feel to have everyone around you affirming your value? How does it feel to be
treated with awe and reverence? What is it like to have grown up with complete faith in yourself
and your sense of purpose?
Solar Plexus Chakra Complete Chakra Workbook Page 24
As the adult you are now, what would you be like if you knew, deep inside, you are truly a King or
Queen? What would you do if you had complete faith in yourself?
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Solar Plexus Chakra Complete Chakra Workbook Page 25
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I Am Empowered
Chakra Healing
Healing this chakra is all about tuning into healthy self-esteem. This can be done first by
accepting where we are and honoring those feelings. If you feel down about yourself, and then
you criticize yourself for not feeling better, you end up feeling worse than where you started.
Here are some things I feel about myself. I accept that I feel these things, and that by accepting
them I’m not declaring them true. I’m just accepting where I am so that I can choose where I
want to go…
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When you feel something such as anxious, afraid, or self-doubt, do you trust that the feeling will
pass? Or do you believe that the feeling is a fixed part of you? Do you believe you can create
new feelings in any moment with the power of your thoughts?
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Solar Plexus Chakra Complete Chakra Workbook Page 26
To heal this chakra, sit quietly and let your mind run through all the thoughts you have about
yourself without judgement. As these thoughts come up, keep changing them from “I am…” to “I
feel…” For example, “I am worthless” becomes “I feel worthless.” A feeling is something you can
change, where as an I am statement makes it seem fixed (which it’s not – everything can and
does change!).
When I change negative “I am…” statements to “I feel…” I notice…
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After you’ve taken a few minutes to be with where you are, begin listing off your positive
attributes. Think about things you’ve accomplished, no matter how small or long ago. Think
about what you do for others, and about what makes you unique. And then remind yourself that
people you admire, even those who have achieved great success, feel doubt, fear, and insecurity.
These feelings do not mean we aren’t worthy – all people feel them – they just mean we’ve lost
sight of our true, inner self.
I am a unique, one of a kind person who is on a cosmic journey. Here are some interesting and
amazing things about me…
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Next, take some time to reflect on how you want to feel. Visualize yourself as this person. See
yourself walking around confident and full of purpose. See yourself as the best possible version
of yourself. The more you see and feel this in your mind, the more you will begin to create it as a
reality!
My best self looks and feels like…
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Solar Plexus Chakra Complete Chakra Workbook Page 27
Throughout the day, remind yourself you are doing the best you can with where you are. Remind
yourself it’s okay to feel down, sad and tired. You feel those things for a reason. They are a part
of you, showing you where your true healing lies. Know that your best one day will not be your
best the next. Each day is different, and so long as you allow yourself to be where you are, and to
love that version of yourself, you will be on your path to your best self.
Sometimes I get sad, anxious, worried, or self-critical. When I feel these things, they’re trying to
show me…
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Supportive foods
If you get pain in your stomach from worry, self-doubt
and anxiety, support this chakra with some warm
lemon water and honey. Negative self-feelings and
anxiousness often show up in our stomach, so eat foods
that are gentle on the stomach but also healing, such as
oats, eggs, bone broth, and coconut. Try to stay away
from dairy until your stomach is feeling better. Rich in
potassium, bananas are also excellent for the solar
plexus.
Guided Meditation
Self-Empowerment
11 & 32 minutes
This meditation comes with two length options. Depending on
how much time you have, and how deep of an experience you
want, you can use the abridged or full version.
In this meditation, you will remember your self-worth that comes
from your eternal self. You will go beyond the mind’s idea of what makes you worthy and see
your value, divinity, and worthiness from a soul level.
Solar Plexus Chakra Complete Chakra Workbook Page 28
This is a meditation that will connect you to the power within you. The power that comes from
your connection to the Universe, the stars, God and your infinite Higher Self. The power that lets
you know everything you need is already inside of you, it's a natural part of you and is always
available to you.
Before meditating, I feel…
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After meditating, I feel…
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I Am Secure in My Sense of Self
Solar Plexus Chakra Complete Chakra Workbook Page 29
Musical Note: E
While using the Chakra Tune-Up, some things that came up in me were….
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While using the Chakra Affirmations, I realize/feel…
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For my solar plexus chakra to be in its healthiest state, I need to….
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You are loved just for being who you are, just for existing. You don't have to do
anything to earn it. Your shortcomings, your lack of self-esteem, physical
perfection, or social and economic success - none of that matters. No one can
take this love away from you, and it will always be here.
- Ram Dass
Heart Chakra Complete Chakra Workbook Page 30
Fourth Chakra Heart Love Center
I am free to give and receive love
Location
Heart, center of the chest
Associated words
Love, connection, openness
Color
Green
Element
Water
Heart Chakra Complete Chakra Workbook Page 31
The Heart Chakra
This is your center of love. Self-love, friend love, love for
the world, love for life, love for your pets. Love is our
purest connection to the Divine and to our eternal
selves.
It’s no coincidence that what is arguably our most
powerful and important chakra is right in the middle,
with three above it and three below. It is the meeting
place of the higher and the lower, the balance between
the physical and the energetic.
When this chakra is out of balance, all the others feel it.
In some ways, it is our essence chakra, the chakra that
breathes life into our mind-body system. If this chakra
was ever to close, our connection to our source would close. This would result in chronic physical
illness, depression, fatigue, and deep feelings of fear and separation.
Being in touch with our heart chakra can be like flipping a magical switch in our lives. Healing this
chakra flows powerful healing out to all the others. The more we open up to and receive love,
the more blessings seem to flow effortlessly into our lives. Our health improves, our finances
improve, and we feel a general sense of love and exuberance for all of life.
Signs of good chakra health
Optimism, joy, focused on solutions rather than problems, a sense of well-being,
a sense of being taken care of and guided, love for life, love for all people, love
for ourselves, excitement, good physical health
Signs of being blocked
Depressed, anxious, feelings of isolation, feelings of fear and paranoia, anger, frustration, chronic
illness, a sense of being alone in the universe, working endlessly and never getting ahead,
focused on problems and negativity
I feel my heart chakra is (healthy, blocked, in-between) because…
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Heart Chakra Complete Chakra Workbook Page 32
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My Heart is Healthy and Strong
Essential Oils
Rose & Lavender These heart soothing essential oils will bring you deep feelings of love
and peace. Lavender has a naturally calming effect on our nervous
system. It’s also bright and floral, like a warm hug from a friend.
Rose oil is rather expensive on its own and is usually purchased as part
of a blend. Rose oil is feminine and soft, and if there was ever an
essence of love, it would be rose.
These oils are perfect for use in a bath. Put a few drops in and let
the aromas heal and sooth your heart and soul as you soak. Breathe
them in deep, breathing in feelings of deep love and support. As you breathe out,
breathe out all your fear, pain and sadness, letting it go completely. When you
empty the bath, visualize all the dark feelings you released washing down the drain
with it, leaving you cleansed and nourished with love.
To me, these oils smell like… ______________________________________________________
When I use them, I feel… _________________________________________________________
Journal prompt
Imagine you are in your own secret rose garden. Only you know where this garden is, and only
you can enter it. You are surrounded by delicious, fragrant roses. Lavender grows along the
sides. Pots are full of all your favorite flowers and herbs.
See yourself taking some deep breaths and really being present in this sacred space. What
sounds do you hear? How does it feel to sit in this serene space that was made just for you?
Heart Chakra Complete Chakra Workbook Page 33
As you sit here, smelling the roses, feeling the warm sun on your skin, take some deep breaths
into your heart. What does your heart want to tell you in this moment? What guidance does it
have for you?
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Heart Chakra Complete Chakra Workbook Page 34
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The Universe Loves Me Unconditionally
Chakra healing The first step in healing our heart chakra is to find something we love and focus on it. Spend
some time with a beloved pet, really noticing how much love and affection you have for them.
Take a walk and notice all the things you love around you – the trees, the flowers, the clouds.
Maybe even just the feeling of breathing deep and moving.
Something I love without question is… I love it because… When I think about it I feel…
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Then spend some time on self-care and nurturing. Take a bath using the essential oils and
release ritual listed above. Afterwards, meditate using the guided meditation below, The Heart
Healing Light. This meditation is specifically designed to release dark, dense energies from us
and reconnect us to our inner love and light.
After my bath, as the water drained out of the tub, I felt…
Heart Chakra Complete Chakra Workbook Page 35
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When you feel ready, find a way to connect with others. Opening our heart chakras means
opening ourselves up to the hearts of others. If you have been hurt and betrayed by people in
the past, go slowly with this. You might begin by joining a group of people who have experienced
trauma also.
If you aren’t ready to open up and share, you can also join a club that is based around hobbies –
perhaps a book club or a local sewing club. Anything that feels like a safe space where you can
be in the presence of others is perfect.
When I am truly connected to others, whether it’s because we have shared interests, shared
experiences, or just a feeling of having known each other forever, I feel…
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Reconnecting with people, trusting them, and feeling intimate connections will take time. Trying
to rush the process and open up too soon will cause you to feel you are not supporting yourself.
All love begins with self-love, and so always honor where you are and listen to what you need.
You may also want to return to the root chakra journal prompts and affirmations. Our root
chakra is our center for safety and security, and when it’s unbalanced, we guard ourselves and
close ourselves off to love and true connection.
When I consider an open heart begins with feeling safe and secure in this world, I realize that
what I need most is…
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Heart Chakra Complete Chakra Workbook Page 36
Even when I’m not giving or receiving love, I know that I AM Love. When I think about the source
of myself, and what I am created of, I feel…
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Supportive foods
Nourishing your heart chakra is like
nourishing your soul. Anything that makes
you feel good when you eat it works here
– that might be a big, healthy plate of
fruits and vegetables. Or, that might be
some comfort soul food that makes you
fill warm and soothed. For more healing,
drink a green smoothie made of spinach,
kale, celery, Greek yogurt, honey and
almond milk. For an added bonus, put some heart-colored nutritious raspberries and
strawberries on top.
I Treat Myself with Love and Respect
Guided Meditation The Heart Healing Light
18 minute meditation
This meditation is designed to both deeply relax you and heal
your heart. It will help you to release all the dark energy stuck
inside of you - the energy of fear, pain, stress, and overwhelm.
It will also release all the energy you’ve taken on from other
people, both subconsciously and consciously. This will help to lighten your energy and make
space in your heart for the divine love that wants to come through you.
Heart Chakra Complete Chakra Workbook Page 37
This divine love will heal your energy field, balance you, and remind you of who you really are.
You will finish feeling refreshed, lighter, and deeply connected to your heart.
Before meditating, I feel…
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After meditating, I feel…
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I Am at Peace
Heart Chakra Complete Chakra Workbook Page 38
Musical Note: F
While using the Chakra Tune-Up, some things that came up in me were….
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While using the Chakra Affirmations, I realize/feel…
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For my heart chakra to be in its healthiest state, I need to….
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Being deeply loved by someone gives you strength, while
loving someone deeply gives you courage. - Lao Tzu
Throat Chakra Complete Chakra Workbook Page 39
Fifth Chakra Throat Self-Expression Center
I am true to myself
Location
Center of your throat
Associated words
Self-expression, communication, authenticity
Color
Light Blue
Element
Water
Throat Chakra Complete Chakra Workbook Page 40
The Throat Chakra
As your communication center, your throat chakra
works closely with your heart chakra. While the heart
opens you up to connecting with others, the throat
allows you to communicate effectively.
A healthy throat chakra supports you in speaking your
truth. It allows you to speak openly and authentically,
often from a place of courage and vulnerability.
When we feel afraid to speak our truth, to express who
we really are, and to stand up for what’s right, we have
a closed throat chakra.
In the same way that a closed a solar plexus will cause
us to want to physically hide, a closed throat will cause
us to not want to be heard. We feel afraid we don’t have anything of value to say, we’ll be
misunderstood, or we’re just not worthy of holding other people’s attention.
By balancing this chakra, we can remember our words and feelings have value. We are worth of
being seen and heard. We can speak our truth clearly without being harsh,
domineering, or afraid. We don’t let others speak over us and monopolize our time
while also being good listeners.
Signs of good chakra health
Able to speak your truth, open to hearing other opinions, good listener, aware of what
makes you unique and celebrate it, able to share your original ideas, clearly express
yourself, passionate about your own interests and openly share them, not afraid to be heard
Signs of being blocked
Can never say what you really mean, often feel misunderstood, resistance to hearing different
perspectives, unbalanced communication – either too dominating and never listen, or always
listen and feel burdened, hide who you really are, unable to express your truth
I feel my throat chakra is (healthy, blocked, in-between) because…
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Throat Chakra Complete Chakra Workbook Page 41
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I Am Worthy of Being Heard
Essential Oils Eucalyptus & Chamomile
Eucalyptus is a cooling oil that can have an energizing effect. It’s
great for clearing sinus and throat issues. For help with balancing
your throat chakra, put eucalyptus in a diffuser and breathe it in,
visualizing a clear blue energy going down your throat, cooling,
soothing, and washing away all your blocks.
For help with anxiousness around speaking your truth, put some
chamomile on your wrists and take a few whiffs. Chamomile has a
natural calming effect that will quiet your mind. It can also be used to relax tense
muscles. Put a few drops in some coconut oil and rub it on your neck and
shoulders for relief. Roman and German Chamommile have different scents, and
you will most likely prefer one over the other, so sample each if you can.
To me, these oils smell like… ______________________________________________________
When I use them, I feel… _________________________________________________________
Journal prompt
Imagine that today is the day you are going to speak to a crowd of a 1,000 people. This crowd of
people has gathered today specifically to hear you. They want to hear you. They’re eager to hear
you. They cannot wait to hear what you will say.
Imagine that this is the most supportive crowd possible. Everyone in the audience is radiating
love as you walk up to the podium. You feel confident, knowing what you are about to say is
exactly what everyone needs to hear.
What is in your heart that you want to tell your audience? Do you tell them the story of your life?
Throat Chakra Complete Chakra Workbook Page 42
Do you share with them about your triumphs and failures, and how both have enriched your life?
Do you share with them something you have never shared before, but that you know will impact
them?
It does not matter if you begin with a shaky voice. It does not matter if you have to pause and
catch your breath. What matters is that you have something to say, and everyone gathered here
wants to hear it. Don’t forget to visualize the standing ovation at the end. You earned it.
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Throat Chakra Complete Chakra Workbook Page 43
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I Speak From the Heart
Chakra healing To begin healing this chakra, take some time to reflect on your interactions with others. Do you
feel that you have balanced communication? Do you spend an equal amount of time listening
and speaking? Do you feel you share freely, or that you limit what you say?
When I am in conversation with others I notice that…
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One of the best (and scariest!) ways to heal this chakra is to sing. As loud as you can. When you
feel the vibration of your own voice in your chest it will have a profound effect. This vibration is
like a stone in a pond, sending ripples of clearing energy up and down your body.
Singing, especially when you’re tone deaf, can be intimidating. This does not need to be done
with anyone around. In fact, if you will sing louder and longer alone, all the better!
If you have never done this before, you may find yourself emotional afterwards.
Throat Chakra Complete Chakra Workbook Page 44
Hearing ourselves at full volume after years of being quiet can be overwhelming. If this happens,
take some deep breaths, meditate, or go for a walk.
When I began singing as loud as I could, I felt…
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What kinds of things do you say about your own voice? Do you hate the sound of your voice
when you hear it recorded? Do you feel that other people are more worthy of being heard than
you are?
I know my voice is important. My physical voice is how I’m heard and my inner voice is my guide.
I am learning to love my voice because…
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Healing this chakra is all about honest and authentic self-expression. Here are some prompts for
you to reflect on how you’re showing up and speaking up:
I often pretend to be ______________________________, when I really feel…
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I want to be more open about my…
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People often see me as ____________________________________, but I feel I’m…
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Throat Chakra Complete Chakra Workbook Page 45
Supportive foods
To help clear a blocked throat chakra, drink some soothing and cooling teas, such as mint,
blueberry, and rose hip. Rose hip will have a positive secondary effect on your heart chakra,
helping to open communication between your head and your heart. Other supportive foods are
fruits with a lot of water, such as celery, cucumber, watermelon, pineapple, blueberries, and
papaya.
I Honor the Sacredness of My Voice
Guided Meditation
Divine Self-Healing
14 minute meditation
Being able to speak clearly and confidently begins with a sense of
empowerment. This meditation will tune you into your own
powerful healing abilities and remind you that everything you
need is inside you. You are the answer you’ve been looking for.
In this meditation, you will use the energy that flows out of your hands to create a powerful ball
of light. You will bring this ball of light into your heart, allowing it flow out through your whole
mind and body. By creating and using your own healing energy you will flow to yourself exactly
what you need. No one knows you better than you.
Throat Chakra Complete Chakra Workbook Page 46
Creating and using your own healing energy will also help you to remember that you have
something powerful to share with the world. You have an energy like no one else, and you’re
ready to honor and express that energy.
Before meditating, I feel…
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After meditating, I feel…
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I Express Myself Fully, Without Needing
or Expecting Approval
Throat Chakra Complete Chakra Workbook Page 47
Musical Note: G
While using the Chakra Tune-Up, some things that came up in me were….
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While using the Chakra Affirmations, I realize/feel…
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For my throat chakra to be in its healthiest state, I need to….
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Never be bullied into silence. Never allow yourself to be made
a victim. Accept no one's definition of your life; define
yourself.
- Harvey Fierstein
Third Eye Chakra Complete Chakra Workbook Page 48
Sixth Chakra Third Eye Intuition Center
I am open to my spiritual gifts
Location
Middle of the forehead, an inch above the eyebrows
Associated words
Intuition, vision, wisdom
Color
Blue
Element
Air
Third Eye Chakra Complete Chakra Workbook Page 49
The Third Eye
This chakra sits in the middle of your forehead, about an
inch above your eyebrows, and extends back into the
middle of your head.
If you’ve ever felt a tingling sensation in this area, it’s
your third eye processing and perceiving things on an
unseen level. These inner insights will show up as
intuition, a gut feeling, or as an incredible coincidence.
They may also show up as vivid dreams, so if you’re an
active dreamer, write those dreams down! They are
messages from your Inner Self.
If you’ve ever felt something, and you couldn’t explain
why you knew it, you just knew in your soul it was true,
you were connecting with your third eye. This is your source of eternal wisdom and higher
knowledge.
Your third eye is also your source of divine guidance. When this chakra is open and balanced, we
get insights on which direction to go and how to get there. We trust our inner voice and follow it.
When it’s blocked, we feel lost and confused, as if there is no correct path. We continually ask
others what they think we should do and neglect our own inner compass.
Signs of good chakra health
A feeling of clarity, trust in our inner voice, moments of intuition, magical
synchronicity, ability to concentrate, vivid dreams, deep meditation, a sense of
satisfaction or inner peace
Signs of being blocked
Chronic feelings of indecision, overwhelmed by choices, a sense of being lost in the dark, inability
to concentrate, highly distracted while meditating, restless, valuing other people’s input more
than our own, a sense that something is missing
I feel my third eye chakra is (healthy, blocked, in-between) because…
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Third Eye Chakra Complete Chakra Workbook Page 50
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I Am Intuitive
Essential Oils Clary Sage & Vanilla
Your Third Eye sits in your mind, and a healthy chakra begins with a healthy
mind. Clary Sage is the kind of essential oil that instantly clears your mind,
much like peppermint. It’s like a burst of sunlight through fog. It cuts
through the density and breaks it up so that clarity and lightness of being
can return. It’s often used as a mood booster and can have an instant
calming effect.
To further support your mental health and well-being, add some drops of
vanilla. Although not a traditional essential oil, it’s aroma is a natural anti-depressant. It
smells delicious and homey, like all of your good memories in a bottle.
Use these aromas at the start of a busy or stressful day (or any day!). Put a few
drops in your diffuser, sip your coffee, and visualize all the beautiful things you want
to happen in your day and in your life. If you follow this morning ritual every day
for seven days, something will shift for the better in your life.
To me, these oils smell like… ______________________________________________________
When I use them, I feel… _________________________________________________________
Journal prompt
You are a High Priestess in an ancient and mystical society. This society treats the spiritual arts as
highly sacred practices. They are honored and revered as much as math, science and medicine.
As a High Priestess, it is your job to teach the wisdom of the Divine Feminine to the men and
women of your community. You teach your students about intuition, energy, and higher
dimensions.
Third Eye Chakra Complete Chakra Workbook Page 51
Write about who you are and what your life is like. How does it feel to be so in touch with your
inner wisdom you never doubt it? How does it feel to have these practices treated as a pillar of a
healthy society? How do you feel about yourself and your connection to the Divine?
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Third Eye Chakra Complete Chakra Workbook Page 52
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I Am Open to My Spiritual Gifts
Chakra healing To heal this chakra, we sometimes have to first heal our solar plexus, or third chakra. Without a
strong sense of belief in ourselves, we will struggle to trust our own intuition. As we raise our
self-esteem, so will we raise our faith in our inner and mystical abilities.
How do you feel about your own intuition? Do you believe you have an internal guidance system
that you can trust at all times?
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Once we begin to believe in ourselves, the fun begins! Healing this chakra is all about playing
with intuition and inner insight.
One way to work with this chakra is by using tarot or oracle cards. There are a variety of decks
available today, allowing you to choose whichever one resonates with you the most. Learning to
do readings for yourself and your friends can be an enriching and rewarding experience. You may
feel unsure of yourself at first, but like learning to do anything, it just takes time and practice.
Third Eye Chakra Complete Chakra Workbook Page 53
After finding an oracle card deck you like, shuffle them up while focusing on yourself. Set an
intention that you’ll choose the card that best reflects where you are. Which card did you pick?
What images are on it? What does it make you think or feel?
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It’s also good to spend some time getting in touch with Luna, our planet’s moon. Luna is the
ruler of intuition. If it’s possible, spend some time outside at night, soaking up the moon’s
energy. Meditate on Luna and allow her light to connect with your Third Eye.
Meditating and reflecting on the night helps us to become more comfortable with the unknown.
Oftentimes this chakra is blocked simply because we don’t trust that which we can’t see and
don’t understand.
Although Luna has a soft, gentle presence in our sky, she has a powerful effect, causing our
ocean tides. Do you trust in the power of things that are soft and gentle, or do you often put
more faith in the bold and forceful?
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In order to learn to trust the unknown, try meditating on the word OM. You can chant it out
loud, feeling the reverberation of it in your chest. Or simply repeat it in your mind, allowing the
word to fill you. You might also download a song or meditation with this word, deepening your
experience as you both hear and chant this sacred sound.
When I meditate on the word OM, my mind and body feel….
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Third Eye Chakra Complete Chakra Workbook Page 54
Supportive foods
Foods for your Third Eye are ones that support and nourish the brain. Nuts with good sources of
Omage-3 fatty acids, such as walnuts, chia seeds, and flax seeds, are great. Brussels sprouts,
eggs, spinach, and salmon are also full of Omega-3s. Foods high in anti-oxidants, such as dark
chocolate and blueberries, are also powerful brain foods. Green tea is also rich in anti-oxidants
and has the added benefit of calming your mind and nervous system. Monks often drink green
tea before meditation, and for good reason!
I Trust My Inner Compass
Guided Meditation
The Blue Flame
17 minute meditation
This meditation is designed to open you up to your Higher Self. It
clears lower, dense energies so that you are open and receptive to
higher vibrations.
As you meditate on the vibrant blue flame, you will also naturally
connect and work with your Third Eye chakra, which is the same color.
While meditating on the Blue Flame, you will hear soft tuning forks play. These will further help
to clear your mind and connect you into your spirit. Through repeated plays, this meditation will
help to bridge your physical and non-physical selves. It’s designed to take you beyond the mind
level and connect you to your all knowing, expanded Self, helping you to eventually become one.
Third Eye Chakra Complete Chakra Workbook Page 55
Before meditating, I feel…
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After meditating, I feel…
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I Am Guided
Musical Note: A
While using the Chakra Tune-Up, some things that came up in me were….
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Third Eye Chakra Complete Chakra Workbook Page 56
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While using the Chakra Affirmations, I realize/feel…
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For my third eye chakra to be in its healthiest state, I need to….
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Your time is limited, so don't waste it living someone else's life.
Don't be trapped by dogma - which is living with the results of
other people's thinking. Don't let the noise of others'
opinions drown out your own inner voice. And most important,
have the courage to follow your heart and intuition.
- Steve Jobs
Crown Chakra Complete Chakra Workbook Page 57
Seventh Chakra Crown Connection to the Divine
I am One
Location
Top of the head
Associated words
Higher Self, Enlightenment, Oneness
Color
Indigo
Element
Air
Crown Chakra Complete Chakra Workbook Page 58
The Crown Chakra
As the chakra closest to the sky, the heavens, and all
that is above, this Chakra is your doorway to your
Higher Self. The more we open and work with this
chakra, the more all of our other chakras will operate
from their highest place also.
When it’s balanced, our Third Eye is open to its highest
knowledge. Our throat chakra will communicate from a
place of compassion and love. Our solar plexus is
inspired in ways that benefit all beings of the world,
from the smallest to the largest. And our root chakra
becomes balanced, as the yin to its yang comes into our
being.
When this chakra is open and healthy, we feel a sense of oneness. We realize that all things are
connected, and our actions effect everyone and everything else. We feel a general sense of well-
being, that there is a higher order to things we can’t see.
We also feel absolute knowing that we are spiritual and energetic beings. We honor the power
of our thoughts and beliefs to create our world. We acknowledge that everything begins within,
and within us is a connection to the whole Universe.
Signs of good chakra health
Compassion for others, respect for the planet and the environment,
understanding of energy and how thoughts become things, feelings of euphoria,
limitless feelings of love, empowered, trust in the divine flow of life
Signs of being blocked
Selfishness, greed, destructive behavior, depression, anxiety, distrust in personal power, feeling
like a victim, workaholism, inability to take rest, mental fog, a sense of it’s me against the world,
domineering and controlling
I feel my crown chakra is (healthy, blocked, in-between) because…
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I Am One With the Universe
Essential Oils
Frankincense & Sandalwood
Frankincense is one of the oldest essential oils. It’s been used for thousands of
years in spiritual ceremonies. To help open your crown chakra, put a few drops of
this in your diffuser and close your eyes. Breathe in this ancient, mystical scent,
and play your favorite form of sound healing - Tibetan bowls, gong sounds, or
tuning forks. Let the sounds and aroma do everything for you – just close your
eyes, breathe deep, and let go.
Like, Frankincense, Sandalwood is also an ancient scent with a long
history of spiritual use. This is also one of the essential oils of the root
chakra. By using this essential oil for both chakras you will call in a sense of balance.
You will be rooted to the earth while your branches reach up towards the heavens.
In order to deepen your sense of balance, visualize an infinity symbol, or a figure
eight, while using sandalwood. See the energy flowing from the top of your head,
down through your heart, around your hips, back up through your heart, over your
head, and back down again.
To me, these oils smell like… ______________________________________________________
When I use them, I feel… _________________________________________________________
Journal prompt
Before the Big Bang, the entire Universe was compacted down in one primordial atom. From this
hot, dense place of pure potential everything exploded outwards.
Take some time to reflect on this process. At what point in the expansion of the Universe did you
begin? What happened in order to make it possible for you to exist? If all of life and existence
Crown Chakra Complete Chakra Workbook Page 60
began as one, are you still one with the all the stars and planets in existence? Is there a point at
which you end and the Universe begins?
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I Am One With All Beings
Chakra healing This chakra has a strong response to sound, as well as the absence of sound. In order to heal and
open this chakra, spend some time in silence. Also, try experimenting with how different sounds
feel in your body. Sound is a vibration that passes through us. If you always play your chakra
tune-up audios through headphones, try putting them on a loud speaker. Notice which sounds
feel healing, such as birds singing, and which cause you aggravation.
When I sit in silence, focusing on my crown chakra, I feel…
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Like the Third Eye, this chakra can also be balanced and opened by meditating on the word OM.
You can download the free Insight Timer meditation app, which includes gong sounds, bells, and
bowls. Try meditating on these sounds and OM for 20 minutes.
What does the word OM make you think of? Do you feel OM is a constant vibration in you, even
when you’re not meditating on it? Is it perhaps always there, like the sun, even when we’re not
paying attention to it?
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You can also use the guided meditation included below, The Golden Thread. This will help you to
practice turning your attention upwards and calling higher energy down to you, through your
crown, and rooting it down into your body. The Full Chakra Healing meditation at the end of this
packet also follows a similar process.
Imagine for a moment how your Higher Self sees you. Write about yourself, from the perspective
of your highest, most loving Self.
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As with other chakras, this chakra will also open as you heal the others, particularly the heart.
Opening yourself to love is essential to a healthy crown chakra. If you struggle with love due to
past wounds, consider trying a Loving Kindness meditation. The Calm app includes a wonderful
version of this in various lengths, from three minutes to thirty minutes.
Take some time to reflect on the connection between your Heart Chakra and your Crown
Chakra. How do these two chakras relate? What do they tell you about your innate divinity?
What do they tell you about love and who you really are?
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I Am the Flower Swaying in the Sun
I am the Sun Gazing Upon the Flower
Crown Chakra Complete Chakra Workbook Page 63
Supportive foods
Water!
As your channel to your Higher Self, this Chakra needs a
healthy and hydrated body. Water acts like a conduit
within us, helping to move energy, flush out toxins, deliver
nutrition to our cells, and keep us energized.
If you get a lot of brain fog, this is an especially important
element for you. If you don’t like to drink water, consider
adding in lemon, mint, or cucumber, which will help to
support your other chakras as well.
The importance of water in not only a healthy crown
chakra, but in an overall healthy mind-body system, cannot
be overstated. Cheers!
I Am That I Am
Guided Meditation
The Golden Thread
20 minutes
This powerful, transformative meditation will bring you into
harmony on all levels - mind, body, and soul. It will not only clear
and release blocked energy, it will also activate deep channels of
healing within your body.
During the meditation, you will visualize a golden thread coming down from the sky and entering
into the top of your head. This thread will assist you in healing, opening and balancing your mind,
body and spirit; it is designed to bring you into a feeling of harmony and unity on all levels. It will
also help you to welcome in the divine energy of the Universe that is here to love and support
you at all times. The more you play this meditation, the more you will deepen your connection to
divinity, your Higher Self and the Universe.
As you imagine the golden thread weaving all throughout you deep feelings of connection, love
and support will fill you. The golden thread continues all the way down through you, down into
the earth, which will deeply connect your root chakra, or your grounding chakra, to the earth.
Crown Chakra Complete Chakra Workbook Page 64
Before meditating, I feel…
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After meditating, I feel…
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Musical Note: B
While using the Chakra Tune-Up, some things that came up in me were….
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While using the Chakra Affirmations, I realize/feel…
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For my crown chakra to be in its healthiest state, I need to….
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You can search throughout the entire universe for someone who is
more deserving of your love and affection than you are yourself, and
that person is not to be found anywhere. You yourself, as much as
anybody in the entire universe, deserve your love and affection.
– Buddha
5 Powerful & Easy Ways to Use Your Breath
For Spiritual Awakening
When learning to meditate, we are usually taught to focus on our breath.
We are asked to notice our breath going in and out. To feel our breath, and to slow down our
thinking until it becomes one with the breath, relaxed, fluid, formless and rolling like waves.
One of the reasons we follow our breath to meditate is because it's the easiest way to relax and
focus the mind. The other reason is because breathing is life. When we tune into our breathing
we tune into our life force. If you ever want to feel how deep the connection between your
breath and your existence goes, try holding your breath for a few minutes.
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Sitting quietly and focusing on your breath is a simple yet profound way to connect to your
spirituality. You can just sit and focus on your breath, or you can use the guided visualizations
below. I suggest trying these breathing meditations for about 5 - 10 minutes each. A wonderful
tool to help you with this is the Insight Timer App for your smartphone (it's free and available in
the app store). You may choose one breathing exercise that you feel most drawn to or rotate to
a different one each day.
When you are caught in a moment and need to center and get clear, recall your favorite one and
take a few breaths with the in / out pattern described. It really can be that quick and simple to
shift your energy!
1.) Use your breath to remember your connection to the Universe.
Sit or lay quietly. As you breathe in slowly, think to yourself I am the Universe. Breathe in the
energy of the stars, the solar system, the galaxy, and allow your mind to open and drift as far as
you feel comfortable. With an equally slow out breath, think the Universe is me. Breathe your
energy out, and imagine you are breathing out to the stars and beyond. Breathe in the Universe
and breathe out to it.
When I focus on my breath in this way, I feel….
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2.) Use your breath to connect to your heart space
Put your hands on your heart. Close your eyes. Breathe in deep, and imagine that you are pulling
in pure, white, loving energy. Breathe the air in as if there is a cloud of this beautiful, soft, loving
energy around you. With each breath in, see your heart glow brighter and brighter with this
divine white light, allowing it to saturate your heart so fully it pours out of you. As you breathe
out, notice how calm, peaceful and safe it feels when you are tuned in to your heart.
When I focus on my breath in this way, I feel….
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3.) Use your breath to commune with your body & feel the connection between mind, body & spirit
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Learning to love our bodies can be an ongoing struggle. Sometimes the best way into it is to
bypass the mind and feel how your body is the temple that holds your soul. As you breathe in,
follow your breath into your lungs. Imagine seeing the nutrient-rich oxygen flow into your heart,
and then out to every corner of your body. Breathe into all parts of your body, going from your
head to your toes. Breathe out any feelings of disharmony and allow yourself to remember that
every part of you is an essential part of the whole.
When I focus on my breath in this way, I feel….
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4 - Use your breath to connect to the new and release the old
Breathe in a new day, and breathe out everything that is behind you. Breathe in what you want,
and breathe out what is done. Use your breath to remind yourself how natural it is for you to let
go of the old. With each breath out, you release. With each breath in, you renew. You are doing
this all day, and becoming aware of it can shift your entire perspective.
When I focus on my breath in this way, I feel….
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5 - Use your breath to easily shift your energy to love
When you're in a place of love, you are in a place of flow. Breathing in love will help you to make
inspired choices that move you forward, rather than fear-based choices that hold you back. As
you breathe in, repeat the phrase breathe in love in your mind. As you breathe out, hold the
thought breathe out fear. Remember to take long, nourishing breaths. Low levels of oxygen are
directly related to anxiety, and the simple act of breathing deeply can do a lot to shift you out of
fear.
When I focus on my breath in this way, I feel….
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Full Chakra System Meditation Complete Chakra Workbook Page 68
Using the full system Chakra Meditation
The 15 minute Chakra Balancing meditation works on
your chakra system different than most other chakra
meditations. It will clear and heal your chakras from top to
bottom, rather than from bottom to top. It does it in this
way for two reasons. The first is to help connect you to
your Higher Self, which enhances the healing experience.
By allowing your Higher Self to come in first, you can
bring in the healing you need, rather than the one you
think you need.
The second reason it goes top to bottom is because of
how it begins – by connecting you to a star out in the
Universe.
This star will bring in divine energy that will restore balance in
your entire energetic system. This meditation works on not only your
chakras, but also your meridian lines (the pathways of energy that run through your
whole body), your auric body and your mind, body, spirit connection.
You begin by choosing a star out in the Universe. This star will assist you in your healing process
and allow you to surrender your problems, worries and imbalances. It will help you to remember
that you are connected to the cosmos at all times. You are a sacred being, and you are deeply
loved by forces that exist far beyond you. From this star a white thread comes down to you.
You'll visualize this thread weaving through each of your chakras, bringing them support, divine
healing, alignment and clearing away any stuck energies. Once the thread comes through your
root chakra it will continue on deep into the earth, helping you to ground and further balance.
The star will send pure, divine love down through all of your chakras and meridian lines, ensuring
your energy body receives the deepest healing possible. This will help return your chakras, and
therefore you, to your natural state of love. At the same time, you will pull up energy from the
earth, grounding you into the earth and your physical body, which is essential for feeling not only
at home in this world, but passionate about your life.
As you listen to this meditation, try not to think about what you believe needs healing, such as a
blocked root chakra. Trust that your Higher Self knows exactly what you need, and that the
healing you receive might not be the one you expect, but one that is divine and perfect for you
at this time.
Full Chakra System Meditation Complete Chakra Workbook Page 69
Before meditating, I feel my chakra system is…
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After meditating, I feel my chakra system is…
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Connecting to a star and calling in healing from a higher, more powerful place allowed me to feel…
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Conclusion Complete Chakra Workbook Page 70
Fin
You did it! You completed the Chakra workbook!
Congratulations on taking the time to nourish
your soul and celebrate your beautiful existence.
You earned every shift, break through, and a-ha
experienced. Here are some final questions for you
to reflect on to conclude your experience.
How do you feel now that you’ve completed your chakra workbook? Is it different from
how you started?
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Which chakra was your favorite to work with and why?
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Which guided meditation was your favorite and why?
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Did you try combining essential oils from different chakras? What were your favorites?
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Conclusion Complete Chakra Workbook Page 71
Which was your favorite journaling exercise? Which was the most challenging?
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What was one thing you learned or realized about yourself that surprised you?
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What is one thing you would like to keep in mind going forward?
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Celebrate yourself. Tell yourself how awesome you are for having taken this deep-dive,
soul nourishing journey.
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No one saves us but ourselves. No one can and no one
may. We ourselves must walk the path. - Buddha
A Note From the Author
Hi, I'm Melissa!
For most of my life I was engaged in an ongoing battle
with fear, low self-esteem, looping negative thoughts, and
depression.
I wanted to learn how to thrive rather than survive, and so
I began learning everything I could about how to change
my inner landscape. Realizing that I could not only change,
but also rewire my brain for happiness, success, and
harmony, was exhilarating. Science is continually
discovering more about the plasticity of the brain and how
pliable and remarkable it is.
Who you are now is but a glimpse of who you could be.
You are not a fixed, solid being without any room for growth or change. You can change
your thoughts, and by changing those, you will change pathways of neurons. These
pathways are like rivers in your mind, continually flowing towards certain beliefs. These
beliefs shape your view of yourself and the world.
By pulling up rivers that lead to unhappy and defeating beliefs, you can make room for new
ones. You too can change the landscape within you.
One of the things that helped me the most was guided meditation. After years of learning
about meditation, the mind, neurons, thought pathways, energy, and my own expanding
consciousness, I began creating my own guided meditations. I wanted to use imagery that
would shift your thoughts and beliefs in positive ways, open you up to feeling loved and
supported, and connect you to your eternal, divine self.
My primary goal was to create meditations that would empower you. I wanted my
meditations to help you to know that the power to heal and change is within you. You are
far more powerful and capable than you realize.
This workbook is one of several ways I’ve created to work with energy and guided
meditation. For more workbooks and meditations, visit my website at
http://melissa-field.com.
Thank you so much for having allowed me to be a part of your journey in a small way.
Warm hugs,
Melissa