Wellness
Meditation and stress
Meditation sits at the heart of the chakra traditions — and it is one of the better-studied wellbeing practices. Here is what research says and a simple way to begin.
What research says
Established science
A 2014 systematic review of 47 randomised trials (3,515 participants) found moderate evidence that mindfulness meditation programmes improve anxiety, depression and pain, with small to moderate effects. It found no evidence that meditation was better than other active treatments such as medication or exercise (Goyal et al., 2014).
A five-minute practice
- Sit comfortably with your back upright and your hands resting.
- Close your eyes or lower your gaze.
- Notice the breath at the nostrils or the belly, without changing it.
- When your mind wanders, notice where it went and gently return to the breath.
- After five minutes, open your eyes and take a moment before moving on.
In the chakra tradition
Traditional belief
Chakra meditations often move attention from the base of the spine to the crown, sometimes with each centre’s seed sound. Practitioners use these as a way to settle and reflect.
Meditation is not right for everyone at every time. If you have a history of trauma or a mental-health condition, talk to your doctor or therapist before starting an intensive practice, and stop if it makes you feel worse.