7 Week Chakra Alignment

♡ Wear Red: Visual connection to the root chakra- red clothing, scarf, socks, or a red crystal
♡ Eat Red: Nourish the root chakra through food- Beets, strawberries, tomatoes, red apples, or red lentils
♡ Grounding Yoga: Connect to your body and the Earth- Poses like mountain pose, warrior I, squat (malasada), and/or child’s pose
♡ Affirmations & Journaling: Rewire your sense of security- “I am grounded. I am safe.”
Where in my life do I feel secure? Where do I seek more grounding?
♡ Nature Connection: Reconnect with the Earth element- Walking barefoot on grass, touching trees, being outdoors, or sitting on the ground with intention
♡ Movement + Music: Embody grounding energy through rhythm- Dancing to tribal beats, stomping exercises, or drumming (Even tapping your legs like a drum)
♡ Rest & Reflect: Integrate the week’s grounding practices- A short meditation focused on your root chakra or simply reflect on what helped you feel grounded
♡ End each day (one day or multiple days of your choice) with a sound healing meditation: 396hz. + 528hz
♡ Bonus: Add Grounding Yoga another day of your routine

♡ Monday: Wear Red
Intent: Visual connection to the root chakra
Try: Red clothing, scarf, socks, or a red crystal

♡ Tuesday: Eat Red
Intent: Nourish the root chakra through food
Try: Beets, strawberries, tomatoes, red apples, or red lentils

♡ Wednesday: Grounding Yoga
Intent: Connect to your body and the Earth
Try: Poses like mountain pose, warrior I, squat (malasada), and/or child’s pose

♡ Thursday: Affirmations & Journaling
Intent: Rewire your sense of security
Try: “I am grounded. I am safe. I trust life to support me.”
Where in my life do I feel secure?
Where do I seek more grounding?

♡ Friday: Nature Connection
Intent: Reconnect with the Earth element
Try: Walking barefoot on grass, touching trees, being outdoors, or sitting on the ground with intention

♡ Saturday: Movement + Music
Intent: Embody grounding energy through rhythm
Try: Dancing to tribal beats, stomping exercises, or drumming (Even tapping your legs like a drum)

♡ Sunday: Rest & Reflect
Intent: Integrate the week’s grounding practices
Try: A short meditation focused on your root chakra or simply reflect on what helped you feel grounded

♡ End each day (or Monday, Wednesday, Friday) with a sound healing meditation: 396hz. + 528hz

♡ Bonus: Add Grounding Yoga to Saturday’s routine (or any other additional day)

♡ Bonus: Add Controlled Tantrum/ Somatic Release to your Tuesday Routine- or your Friday routine before going outside
Intent: Allow your body to release stuck energy
Try: Scream into a pillow, stomp, shake, flail your arms, or hit a mattress with a pool noodle. Do it safely and intentionally- then breathe deep, bring your awareness back to your body, and your surroundings- and notice how much more grounded you feel.

♡ Wear Orange: Visual connection to the sacral chakra- orange clothing, scarf, jewelry, or even orange-toned makeup
♡ Eat Orange: Nourish your creative center through food- oranges, mangoes, carrots, sweet potatoes, papaya, or even butternut squash
♡ Sacral Yoga: Open your hips and connect to fluidity- hip circles, goddess pose, pigeon pose, reclined butterfly, and/or cat-cow
♡ Affirmations & Journaling: Explore emotional flow- “I honor my emotions. I embrace pleasure and creativity.”
What brings me joy and creativity?
Where might I be suppressing?
♡ Water Connection: Connect with the sacral’s element- take a mindful bath or shower, sit by a body of water, drink water with intention
♡ Movement + Music: Awaken sensuality and expression- belly dancing, hip rolls, swaying to slow music, or any movement that feels juicy and free
♡ Rest & Reflect: Check in with your emotional flow reflect on how you allowed pleasure, creativity, or emotional expression this week. Did you feel more in tune with your body and desires?
♡ End each day (one day or multiple days of your choice) with a sound healing meditation: 417hz. + 528hz
♡ Bonus: Add Sacral Yoga to another day of your routine

♡ Monday: Wear Orange
Intent: Visual connection to the sacral chakra
Try: Orange clothing, scarf, jewelry, or even orange-toned makeup

♡ Tuesday: Eat Orange
Intent: Nourish your creative center through food
Try: Oranges, mangoes, carrots, sweet potatoes, papaya, or even butternut squash

♡ Wednesday: Sacral Yoga
Intent: Open your hips and connect to fluidity
Try: Hip circles, goddess pose, pigeon pose, reclined butterfly, and/or cat-cow

♡ Thursday: Affirmations & Journaling
Intent: Explore emotional flow
Try: “I honor my emotions. I embrace pleasure and creativity.”
What brings me joy and creativity?
Where might I be suppressing?

♡ Friday: Water Connection
Intent: Connect with the sacral’s element- water
Try: Take a mindful bath or shower, sit by a body of water, drink water with intention

♡ Saturday: Movement + Music
Intent: Awaken sensuality and expression
Try: Belly dancing, hip rolls, swaying to slow music, or any movement that feels juicy and free

♡ Sunday: Rest & Reflect
Intent: Check in with your emotional flow
Try: Reflect on how you allowed pleasure, creativity, or emotional expression this week. Did you feel more in tune with your body and desires?

♡ End each day (or Monday, Wednesday, Friday) with a sound healing meditation: 417hz. + 528hz

♡ Bonus: Add Sacral Yoga to Saturday’s routine (or any other additional day)

♡ Wear Yellow: Nourish your core energy- yellow shirt, accessories, socks, or yellow-toned jewelry like citrine or tiger’s eye
♡ Eat Yellow: Nourish your creative center through food- bananas, pineapple, corn, yellow bell peppers, turmeric dishes, and/or ginger tea
♡ Solar Plexus Yoga: Build core strength and confidence- core work, boat pose, warrior III, plank, cobra, and/or breath of fire
♡ Affirmations & Journaling: Tap into your willpower- “I am confident in who I am. I stand in my power”
When do I feel the most confident?
Where do I still doubt myself, and how can I show up for that part of me?
♡ Sun Connection: Energize yourself with solar power- Spend time in the sun, even just for 5-10 minutes. Visualize the warmth charging your solar plexus like a golden battery
♡ Movement + Music: Move with boldness and fire-high-energy dance, martial arts inspired movement, or walking with intentional power and purpose
♡ Rest & Reflect: Honor your growth and inner strength- reflect on where your confidence grew this week. What did you claim or reclaim? Celebrate even the smallest spark of personal power
♡ End each day (one day or multiple days of your choice) with a sound healing meditation: 528hz.
♡ Bonus: Add Solar Plexus Yoga to another day in your routine

♡ Monday: Wear Yellow
Intent: Activate your inner fire and vitality
Try: Yellow shirt, accessories, socks, or yellow-toned jewelry like citrine or tiger’s eye

♡ Tuesday: Eat Yellow
Intent: Nourish your creative center through food
Try: Bananas, pineapple, corn, yellow bell peppers, turmeric dishes, and/or ginger tea

♡ Wednesday: Solar Plexus Yoga
Intent: Build core strength and confidence
Try: Core work, boat pose, warrior III, plank, cobra, and/or breath of fire

♡ Thursday: Affirmations & Journaling
Intent: Tap into your willpower
Try: “I am confident in who I am. I stand in my power”
When do I feel the most confident?
Where do I still doubt myself, and how can I show up for that part of me?

♡ Friday: Sun Connection
Intent: Energize yourself with solar power
Try: Spend time in the sun, even just for 5-10 minutes. Visualize the warmth charging your solar plexus like a golden battery

♡ Saturday: Movement + Music
Intent: Move with boldness and fire
Try: High-energy dance, martial arts inspired movement, or walking with intentional power and purpose

♡ Sunday: Rest & Reflect
Intent: Honor your growth and inner strength
Try: Reflect on where your confidence grew this week. What did you claim or reclaim? Celebrate even the smallest spark of personal power

♡ End each day (or Monday, Wednesday, Friday) with a sound healing meditation: 528hz.

♡ Bonus: Add Solar Plexus Yoga to Saturday’s routine (or any other additional day)

♡ Wear Green: Visual connection to the heart chakra- green or rose-toned clothing, rose quartz, jade, aventurine, or anything that feels soft and loving
♡ Eat Green: Nourish your heart with vibrant, fresh energy- leafy greens, avocados, green apples, cucumbers, broccoli, and/or matcha
♡ Heart-Opening Yoga: Expand your chest, release tension, and welcome in love- cobra, camel, upward dog, bridge, and seated heart-opener poses with breathwork
♡ Affirmations & Journaling: Cultivate compassion and emotional openness- “I am worthy of love. I give love freely and receive it with ease.“
Where in my life can I soften into love more deeply?
How do I show love to myself and others?
♡ Acts of Kindness: Embody love in action- send a heartfelt message, leave a kind note, tip a little extra, or do something unexpected for someone else and/or yourself
♡ Movement + Music: Move with joy, lightness, and emotional expression- flowy dancing, slow stretching with music, or a walk while listening to heart-centered songs (sing along!)
♡ Rest & Reflect: Breathe into gratitude and tenderness- reflect on moments this week when you felt open-hearted. What did you experience?
♡ End each day (one day or multiple days of your choice) with a sound healing meditation: 528hz. + 639hz.
♡ Bonus: Add Heart-Opening Yoga to another day of your routine

♡ Monday: Wear Green
Intent: Visual connection to the heart chakra
Try: Green or rose-toned clothing, rose quartz, jade, aventurine, or anything that feels soft and loving

♡ Tuesday: Eat Green
Intent: Nourish your heart with vibrant, fresh energy
Try: Leafy greens, avocados, green apples, cucumbers, broccoli, and/or matcha

♡ Wednesday: Heart-Opening Yoga
Intent: Expand your chest, release tension, and welcome in love
Try: Cobra, camel, upward dog, bridge, and seated heart-opener poses with breathwork

♡ Thursday: Affirmations & Journaling
Intent: Cultivate compassion and emotional openness
Try: “I am worthy of love. I give love freely and receive it with ease.“
Where in my life can I soften into love more deeply?
How do I show love to myself and others?

♡ Friday: Acts of Kindness
Intent: Embody love in action
Try: Send a heartfelt message, leave a kind note, tip a little extra, or do something unexpected for someone else and/or yourself

♡ Saturday: Movement + Music
Intent: Move with joy, lightness, and emotional expression
Try: Flowy dancing, slow stretching with music, or a walk while listening to heart-centered songs (sing along!)

♡ Sunday: Rest & Reflect
Intent: Breathe into gratitude and tenderness
Try: Reflect on moments this week when you felt open-hearted. What did you experience?

♡ End each day (or Monday, Wednesday, Friday) with a sound healing meditation: 528hz. + 639hz.

♡ Bonus: Add Heart-Opening Yoga to Saturday’s routine (or any other additional day)

♡ Wear Blue: Strengthen the energy of expression-
light or bold blue clothing, accessories, scarfs, socks, blue crystal jewelry
♡ Eat Blue: Soothe and support your voice and throat- blueberries, blackberries, herbal tea with honey, coconut water or soups
♡ Throat Chakra Yoga + Breathwork: Open the neck and promote clear energy flow- neck rolls, shoulder shrugs, fish pose, lion’s breath, and/or humming breath (bhramari pranayama)
♡ Affirmations & Journaling: Reflect on your truth & voice- “My voice is clear, honest, and strong.”
Where have I silenced myself?
What truth do I need to speak- to myself and others?
♡ Speak Freely: Use your voice with intention- voice note a friend, sing out loud, share a poem, read aloud, or record yourself speaking a truth you’ve been holding in
♡ Movement + Music: Use rhythm and sound to activate the throat chakra- chanting, toning, karaoke, or freestyle dancing with vocal release (Even humming while swaying!)
♡ Rest & Reflect: Notice where communication has shifted- reflect on any conversation or expressions that felt aligned or freeing. Did you listen more deeply? Speak more honestly?
♡ End each day (or Monday, Wednesday, Friday) with a sound healing meditation: 741hz. + 528hz.
♡ Bonus: Add Throat Chakra Yoga + Breathwork to any other day of your routine
♡ Bonus: Add ‘No Swear/Curse’ time/day to a day of your routine: Cultivate mindful, empowered communication- ask yourself, how do I want to sound? Set aside a few hours- or even an entire day- where you refrain from using any curse words. Notice how it shifts your tone, intention, and presence.
The goal isn’t perfection, but awareness.
Note: It’s not to pass judgment or say cursing is bad– it’s to cultivate awareness. To elevate our speech. To notice how the words feel coming out. To open to love and intention.

♡ Monday: Wear Blue
Intent: Strengthen the energy of expression
Try: Light or bold blue clothing, accessories, scarfs, socks, blue crystal jewelry

♡ Tuesday: Eat Blue
Intent: Soothe and support your voice and throat
Try: Blueberries, blackberries, herbal tea with honey, coconut water or soups

♡ Wednesday: Throat Chakra Yoga + Breathwork
Intent: Open the neck and promote clear energy flow
Try: Neck rolls, shoulder shrugs, fish pose, lion’s breath, and/or humming breath (bhramari pranayama)

♡ Thursday: Affirmations & Journaling
Intent: Reflect on your truth & voice
Try: “My voice is clear, honest, and strong.”
Where have I silenced myself?
What truth do I need to speak- to myself and others?

♡ Friday: Speak Freely
Intent: Use your voice with intention
Try: Voice note a friend, sing out loud, share a poem, read aloud, or record yourself speaking a truth you’ve been holding in

♡ Saturday: Movement + Music
Intent: Use rhythm and sound to activate the throat chakra
Try: Chanting, toning, karaoke, or freestyle dancing with vocal release (Even humming while swaying!)

♡ Sunday: Rest & Reflect
Intent: Notice where communication has shifted
Try: Reflect on any conversation or expressions that felt aligned or freeing. Did you listen more deeply? Speak more honestly?

♡ End each day (or Monday, Wednesday, Friday) with a sound healing meditation: 741hz. + 528hz.

♡ Bonus: Add Throat Chakra Yoga + Breathwork to Saturday’s routine (or any other additional day)

♡ Bonus: Add ‘No Swear/Curse’ time/day to your Tuesday routine (or any other additional day)
Intent: Cultivate mindful, empowered communication
Try: Ask yourself, how do I want to sound? Set aside a few hours- or even an entire day- where you refrain from using any curse words. Notice how it shifts your tone, intention, and presence.
The goal isn’t perfection, but awareness.
Journal:
How do my words feel when they’re chosen with care?
What did I notice about my thoughts or language when I paused before speaking?
Note: It’s not to pass judgment or say cursing is bad– it’s to cultivate awareness. To elevate our speech. To notice how the words feel coming out. To open to love and intention.

♡ Wear Indigo: Stimulate your intuitive center- indigo, deep purple, or navy clothing, jewelry or accessories
♡ Eat Purple: Nourish the mind and pineal gland-
purple grapes, eggplant, plumbs, blueberries, purple cabbage, and/or lavender tea
♡ Third Eye Yoga + Meditation: Calm the mind, increase awareness- child’s pose, forward folds, eagle pose, and seated meditation focusing on the space between the brows
♡ Affirmations & Journaling: Strengthen trust in your inner knowing- “I trust my intuition. I see with clarity and insight.”
What is my intuition trying to tell me?
What have I ignored or followed & what happened as a result?
♡ Intuitive Practice: Activate and play with your intuition- pull an oracle card, scry in water or a mirror, practice automatic writing, and/or simply ask for a sign and stay open to receive
♡ Movement + Music: Let intuition guide your motion- close your eyes and move freely, letting your body lead you. Use ambient or trance-like music
♡ Rest & Reflect: Notice the messages within- reflect on any insights, signs, or dreams from this week. Did your sense of inner clarity grow? Did you feel more connected inner wisdom?
♡ End each day (or Monday, Wednesday, Friday) with a sound healing meditation: 852hz. + 528hz.
♡ Bonus: Add Third Eye Yoga + Meditation to any other day of your routine

♡ Monday: Wear Indigo
Intent: Stimulate your intuitive center
Try: Indigo, deep purple, or navy clothing, jewelry or accessories

♡ Tuesday: Eat Purple
Intent: Nourish the mind and pineal gland
Try: Purple grapes, eggplant, plumbs, blueberries, purple cabbage, and/or lavender tea

♡ Wednesday: Third Eye Yoga + Meditation
Intent: Calm the mind, increase awareness
Try: Child’s pose, forward folds, eagle pose, and seated meditation focusing on the space between the brows

♡ Thursday: Affirmations & Journaling
Intent: Strengthen trust in your inner knowing
Try: “I trust my intuition. I see with clarity and insight.”
What is my intuition trying to tell me?
What have I ignored or followed & what happened as a result?

♡ Friday: Intuitive Practice
Intent: Activate and play with your intuition
Try: Pull an oracle card, scry in water or a mirror, practice automatic writing, and/or simply ask for a sign and stay open to receive

♡ Saturday: Movement + Music
Intent: Let intuition guide your motion
Try: Close your eyes and move freely, letting your body lead you. Use ambient or trance-like music

♡ Sunday: Rest & Reflect
Intent: Notice the messages within
Try: Reflect on any insights, signs, or dreams from this week. Did your sense of inner clarity grow? Did you feel more connected inner wisdom?

♡ End each day (or Monday, Wednesday, Friday) with a sound healing meditation: 852hz. + 528hz.

♡ Bonus: Add Third Eye Yoga + Meditation to Saturday’s routine (or any other additional day)

♡ Wear Violet: Tune into higher states of awareness- violet, white, or very light clothing; crystals like clear quartz, selenite or amethyst
♡ Eat Light & Clean: Clear the body to elevate the mind- light meals, fasting if aligned, herbal teas, or high-vibrational foods like fruits and greens
♡ Crown Chakra Yoga + Meditation: Quiet the mind, invite spaciousness- gentle seated poses, corpse pose (savasana), and silent or guided meditation on oneness and unity
♡ Affirmations & Journaling: Reflect on spiritual connection- “I am one with all that is. I surrender to divine guidance”
When do I feel most spiritually connected?
What helps me trust in something greater than myself?
♡ Sacred Time/ Silence: Create stillness to receive divine insight- unplug for a portion of the day, sit in silence, read spiritual texts, or simply be.
♡ Movement + Music: Move in a way that lifts your spirit- slow flowing movements to ambient or ethereal music, a meditative walk in nature
♡ Rest & Reflect: Integrate the full 7-week journey-reflect on how you’ve changed, what you’ve released or embraced, and how you now connect with you
♡ End each day (or Monday, Wednesday, Friday) with a sound healing meditation
♡ Bonus: Add Crown Chakra Yoga + Meditation to another day of your routine
♡ Bonus: Add a ‘Sober Day’ to your routine (or multiple days): Create space for clarity, connection, and presence- choose one (or multiple days) this week to remain sober- free from alcohol, cannabis, tobacco, or other substances.
Notice how your body and mind feel without them. This isn’t about restriction- it’s about tuning into your natural state and strengthening your connection with your higher self.

♡ Monday: Wear Violet
Intent: Tune into higher states of awareness
Try: Violet, white, or very light clothing; crystals like clear quartz, selenite or amethyst

♡ Tuesday: Eat Light & Clean
Intent: Clear the body to elevate the mind
Try: Light meals, fasting if aligned, herbal teas, or high-vibrational foods like fruits and greens

♡ Wednesday: Crown Chakra Yoga + Meditation
Intent: Quiet the mind, invite spaciousness
Try: Gentle seated poses, corpse pose (savasana), and silent or guided meditation on oneness and unity

♡ Thursday: Affirmations & Journaling
Intent: Reflect on spiritual connection
Try: “I am one with all that is. I surrender to divine guidance”
When do I feel most spiritually connected?
What helps me trust in something greater than myself?

♡ Friday: Sacred Time/ Silence
Intent: Create stillness to receive divine insight
Try: Unplug for a portion of the day, sit in silence, read spiritual texts, or simply be.

♡ Saturday: Movement + Music
Intent: Move in a way that lifts your spirit
Try: Slow flowing movements to ambient or ethereal music, a meditative walk in nature

♡ Sunday: Rest & Reflect
Intent: Integrate the full 7-week journey
Try: Reflect on how you’ve changed, what you’ve released or embraced, and how you now connect with you

♡ End each day (or Monday, Wednesday, Friday) with a sound healing meditation

♡ Bonus: Add Crown Chakra Yoga + Meditation to Saturday’s routine (or any other additional day)

Bonus: Add a ‘Sober Day’ to your Tuesday routine (or any other additional day)
Intent: Create space for clarity, connection, and presence
Try: Choose one (or multiple days) this week to remain sober- free from alcohol, cannabis, tobacco, or other substances.
Notice how your body and mind feel without them. This isn’t about restriction- it’s about tuning into your natural state and strengthening your connection with your higher self.