Chakra Healing

Preparation Guide
With Anodea Judith

1
 Table of Contents

INTRODUCTION 2

GETTING STARTED 5
How to Use Your Companion Workbooks 5

WELCOME TO CHAKRA HEALING 6

Meet Your Guide 6

Who Is This Program For? 7

What You Can Look Forward To 8

Declaration to Me Contract 9

PREPARING FOR THE QUEST AHEAD 10

What to Expect: Navigating this Quest 10

Choose Your Engagement Level 11

Here’s the Map of Your Quest Ahead 13

Getting Geared Up: Come to this Quest Prepared 14

PRE-ASSESSMENT 15

INTRODUCTION TO CHAKRAS 20
How Healing Works 20

Chakras at a Glance 21

The 2 Energetic Currents 24

Introduction to the Chakras Quiz [Optional] 25

HARNESSING YOUR WHY 26

EXTRA RESOURCES 29
Chakra Affirmations 29

1
 INTRODUCTION
by Anodea Judith

Welcome to Chakra Healing with Anodea Judith



Why are we here?

What does this moment in evolution call for?

What can we create together?

After billions of years of evolution, we who are alive today have the most
advanced consciousness, technology, and capability of any life on this planet.
But do we know how to use it wisely?

Our ancestors have laid down the infrastructure for us, by building the roads,
the airports, the hospitals, and schools. They built a knowledge base of science,
medicine, education, and abundance. Our food systems are in place, our
computers are connected to each other through a world wide web. We can now
download, learn from, and share the greatest wisdom of humanity.

The tools of power are in the hands of everyday people like you and me – the
tools to create, communicate, and connect. We have these tools are our disposal
—computers and cell phones, rapid transportation, and incredible media.

All systems are GO for the next stage in evolution. We just have to take it to the
next step.

But how do we get there? Where is the map? What role does each of us play in
this monumental moment in history when things seem to be falling apart as fast
as they are coming together? What will guide us through this challenging
transformation of humanity into its future form?

That map is buried within your own chakras.

The chakra system provides a formula for human awakening through a map that
systematically guides you in your personal healing, your spiritual growth, and at

2
the same time, our collective evolution. It is a map that connects the personal
and the universal, the I and the we, the inside and the outside—so that a mutual
evolution occurs between you and I and the world we live in.

It is essential that we learn this map together. It will help you understand why
you do what you do—and how to do it better. It will help you heal your
emotional and physical challenges. It will enhance your relationships. And it will
address the necessary values and virtues needed to create a world that works
for all – a world in which we work together to create Heaven on Earth.

That’s why you’re invited to join the Rainbow Warriors tribe: a tribe of people
dedicated to their own healing and to evolving the consciousness around them.



Background of the Chakra System

The chakra system is both a philosophical system and an energetic system that
originated within the yoga tradition of India. You can see it as a potent
philosophy to guide you, but you can also apply it to your own mind and body
on an energetic level of healing—something you can feel inside yourself. It’s real
essence is on the level of energy or “charge”– which is what we are all made of,
what makes us who we really are.

Since ancient times, the chakra system has been seen as a ladder for liberation
as a series of stepping stones to higher consciousness. It stretches the full
spectrum of human possibility, from the earth we walk upon to the stars above,
from our physical bodies to limitless consciousness.

But the chakras also provide a map for manifestation, a means whereby we take
the ideas that come through meditation and guidance, and fully implement
them into the world, by stepping down through the chakras, from abstract
thought to manifested reality.

Once you learn this map of the chakras, you will use it for the rest of your life.
You will have tools to address imbalances and bring you back to center. You will
have a way to understand yourself and others. And you will know where you fit
into the larger picture, as a co-creator of heaven and earth.

3
I’ve probably thought about the chakras more than just about anybody alive
today. I’ve been teaching workshops on them for over 40 years, written nine
books on the subject and taught workshops to thousands of people around the
globe. Even if you are familiar with chakras already, you will find new insights
and new ways of looking at things.

You are invited to learn about this magnificent system on all of these levels and
more through the following Quest.

There’s so much to I want to share with you. I can’t wait to get started.

Blessings, 

Anodea Judith


4
 GETTING STARTED

Welcome to Chakra Healing with Anodea Judith. In the next 35 days, Anodea will
take you through a journey of integrative healing through the chakras.

Every week for the next five weeks, you will receive a companion workbook to
use alongside your lessons. You may type directly in the PDF or print. 



We suggest keeping an extra journal to write your ongoing reflections. 


How to Use Your Companion Workbooks



All workbooks are designed to use alongside your daily lesson videos. You will
find brief summaries, space for notes, daily exercise instructions, and extra
supporting materials in your workbooks. 



Use this preparation guide alongside the first 4 warm up videos. These
videos contain important preparatory information before you start your Quest: 




1. Welcome to Chakra Healing with Anodea Judith [ - mins]




2. Preparing for the Quest Ahead [ - mins]





3. Fundamentals: Introduction to the Chakras [ - mins]





4. Opening Meditation and Setting Intention [- mins]




“Give me six hours to chop down a tree

and I will spend the first four hours
sharpening the axe.”
– Abraham Lincoln


5
 WELCOME TO CHAKRA
HEALING

Meet Your Guide


Anodea Judith, PhD., founder of Sacred Centers, has spent over 40 years
combining Eastern and Western disciplines for healing and personal growth. She
is the author of many best-selling books on the chakras, including the classic
Wheels of Life, and produced the award winning video, The Illuminated Chakras.

She is a globally recognized teacher, with a Masters in Clinical Psychology, a

Doctorate in Mind-Body Health, advanced yoga certification and additional
training in bio-energetics, trauma recovery, hypnotherapy, shamanism, and
many other healing modalities

6
Who Is This Program For? 


This program will best serve:

• People who are on a spiritual journey and would like a map to guide them.

• People who want a holistic healing system, that integrates body, mind, and
soul.

• People who are seeking to heal their past issues, mend their body, and
liberate their psyche.

• People who are facing instability, guilt, fear, shame, stress, aimlessness.

• People who want a system-wide reboot to change their life.


This program is not for:

• Not for those who aren’t ready to change, because this entire program is
designed for transformation.

• Not for those who merely want a scientific understanding instead of a

personal journey. This isn’t about scientific proof that chakras exist, it’s
about practical application of the chakra system to your life.


• Not for the faint of heart. The Quest will require your conscious decision
to take action to make change.















7
What You Can Look Forward To


By the end of this Quest…  

• You’ll feel more in charge of your life, living from your true center.


• You’ll have a full set of tools to get you back in balance when you get off
center.


• You’ll be fully knowledgeable about your own chakras and have a way to
understand others.


• You’ll be more grounded in all aspects of your life.


• You’ll know how to activate your will and open your heart.


• You’ll be able to communicate the things that really matter to you.


• You’ll have more confidence in your intuition.


• You’ll have a map to guide you for the rest of your life. 


• You will have a step by step plan for manifesting whatever you want in life


• You will have a community of like-hearted folks also taking this quest.


This Quest will require a loving commitment to yourself. 




If you choose to take this Quest, read and sign the Declaration to Me contract. 



When you commit in writing what you want to accomplish, you increase the
likelihood that you will act accordingly. Eliciting this type of personal
commitment has been shown to be one the most important aspects of behavior
change, especially when you share this self-contract with others close to you. 


8
 Declaration to Me Contract




I, _________________________________, hereby commit to the full challenge of taking
this healing quest through all the chakras: 




1. I commit to showing up and playing full out on this healing journey.

2. I commit to opening to ways in which I might change.

3. I commit to joining my fellow tribe members in this process, to open and

share my vulnerabilities, because I understand these are pivotal to my
healing and aid the healing of others.

4. I commit to refrain from judgment, of myself and of others. I commit to

being respectful with all communication, to speak with honesty and
humility.

5. I commit to being respectful to my own boundaries and those of others.

6. I will not allow the material or challenges in this course to interpret

something is wrong with me, only ways that I might expand and grow. I will
find positive ways to comfort and support myself or reach out for help
when I’m having a hard time.

7. I take full responsibility for my participation, and know that I am not

coerced in any way into any activity or belief system. I am a free agent in
how I use this material.

8. I understand this course does not make any medical claims, and that
healing is on a broader level than the physical body.



Signed:____________________________     Dated:__________


9
 PREPARING FOR THE QUEST
AHEAD


What to Expect: Navigating this Quest


Expect to take action daily. 

Expect to move your body and practice yoga. 

Expect to encounter yourself on a deeper level.


A quest is a journey to find something of great value. 




It is not the destination, but what happens along the way that produces the
most valuable lessons. MIRACLES happen both during and after the Quest.

In the first 4 weeks, we'll be taking an integrative approach, looking at each

chakra through the lens of your:

1. Psyche: discover how developmental traumas are associated with chakra

imbalances, and learn how to start heal from a state of awareness. 


2. Body: follow along bioenergetic movements to charge/discharge energy,

get those energies flowing with yoga, and learn how to maintain it
throughout your day with simple exercises. 


3. Spiritual Practice: learn how to take your healing journey out into the
larger context of others and the world around you. 


Now, with every quest, you’ll need a map. 




But first, choose your level of engagement.










10
Choose Your Engagement Level

Think of it like a game: you get to choose your difficulty level. 




But unlike a game, you’re not stuck on one level, you get to play with your quest
and switch around tracks to suit your needs and lifestyle! 



Get more benefits at fuller engagement levels, but also expect more work. 



About the Chakra Skill Sets: Skills require practice over time to become
masterful. Each chakra has a corresponding skill set, a small adjustment to your
everyday behavior that keeps your chakra in balance. You will learn the skill set
at the start of each new chakra.

About the Weekly Challenges: Challenges are designed as direct confrontation

to overcome a chakra’s main issue. Challenges will be given at the beginning of
each week for those at fuller engagement levels.

Light Engagement


• Go through the Quest, learn about your chakras, and gather the
knowledge. Try the simpler exercises, and save others for another time. 


• Recommended: You want an overview, don’t have much time, or you are
completely new to spirituality, energy bodies, or personal development. 


Medium Engagement


• On top of the daily lessons and simple exercises, you will engage in either
weekly challenges and/or chakra skill sets. Do what you can for either. 


• Recommended if you’re ready to take yourself on.

Full Engagement

• You do everything: all daily lessons, weekly challenges, skill sets, and the
advanced exercise options. Recommended for an overhaul system reboot.

11
 What If I Miss a Day? 




A few words from Anodea:



“If you really engage with this course with your full 100% you will experience
profound changes. At the end of it, you will be different than when you started. 



You won’t be graded, like you were in school, but consider the kind of effort
and engagement you would bring that would get you an A if you were
graded. Decide ahead of time that’s what you will do. 



For what you get out of it is directly proportional to what you put in.

There are always distractions in life and reasons to get pulled off track. 



So consider this:

This life-changing course is ONLY for a month. You can do anything for a
month: whether it’s diet, exercise, the way you treat people (or yourself), or a
practice such as yoga or meditation. Challenge yourself to follow through no
matter what. They say it takes 21 days to change a habit or establish a new one.
Within one month you will establish new behaviors and old ones will disappear.

If you do miss a class, don’t despair. Just get back on the wheel with everyone
else as soon as you can. You can always make up later whatever you missed, as
you will have access to these materials for life.

But don’t just take my word for it that you will transform and grow through this
course. Give it some objective study.”

12
 


Here’s the Map of Your Quest Ahead


• Two chakras are covered each week for the first four weeks. 


• Every Sunday is a day to review and integrate, a day where you’ll be able to
download the workbook for the upcoming week. 


• Week 5 covers the downward manifesting current. Watch and have fun
following alongside a live demonstration with Anodea and a participant. 




Sun Mon Tues Weds Thurs Fri Sat Sun

Week First First First Second Second Second Review &

1 Chakra Chakra Chakra Chakra Chakra Chakra Integrate

 
 

Psyche Body Psyche Body Spirit
Spirit

Week Third Third Third Fourth Fourth Fourth Review &

2 Chakra Chakra
 Chakra Chakra Chakra Chakra Integrate

Psyche Body Spirit Psyche Body Spirit

Week Fifth Fifth Fifth Sixth Sixth Sixth Review &

3 Chakra Chakra 
 Chakra Chakra Chakra Chakra Integrate

Psyche Body Psyche Psyche Psyche

Spirit

Week Seventh Seventh
 Seventh Reflect & Introducti The Global Opening
4 Chakra Chakra
 Chakra Integrate on: Heart & Setting
Manifesta- Intention
Psyche Body Spirit tion

Week Chakra 7: Chakra 6: Chakra 5: Chakra 4: Chakra 3: Chakra 2: Chakra 1:

5 Consciousn Vision Communic- Love Power Pleasure Matter
ess Creates Vitalyzes ation Launches Produces Pleases Matters
Catalyzes

13
 Getting Geared Up: Come to this Quest Prepared





It is ideal to have a yoga mat, some sort of strap or belt, and/or yoga
blocks (if you later discover you may need them along the journey). 


Find a sacred space to practice yoga where can follow along the lessons. 


Download the weekly companion workbook, and/or buy a journal to

write your reflections and keep track of your progress.


Bring a positive attitude and excitement about taking on your growth and
healing. 


Join the Rainbow Warrior Tribe. 


• Go to https://www.facebook.com/groups/mindvalley.chakrahealing/


• Request to join with the passphrase: rainbowwarrior





Set aside 30 minutes everyday for the next 35 days to dedicate to your
personal transformation. Find a time when you are well-rested and ready to
learn, to move, and to reflect.

14
 PRE-ASSESSMENT


Pre-Assessment: Overall Chakra Health


Before you start your quest, it’s important gauge your baseline chakra health. 

The pre-assessment below is helpful for two reasons:


1. It will help clarify what areas you need to focus on in the quest.


2. It will help set a reference point for yourself, so you can later evaluate
which areas you’ve developed as a result of participating in this quest.


After the quest is over, rate yourself again to see how much you have
grown. Then, calculate the difference of your pre and post assessments, and
share your wins with the Tribe

Remember, all the exercise you will learn – and their resulting changes – will
continue to take place long after the course is completed, especially if you
continue using the exercises.

If there are areas where you still feel stuck, areas that didn’t change that much,
then you know where you need to do deeper work, or apply the practices longer
or more diligently. Don’t beat yourself up about it, just keep up the efforts. They
will pay off in the long run.





Instructions



Use the rating scale below to rate yourself on each statement.   

Not at all A little Sometimes Often Most of the

time
1 2 3 4 5

15


First Chakra: Root


1. ______   I have trouble finding or holding my ground.

2.  ______   I’m not at ease in my body.
3.  ______   I have health challenges.
4.  ______   I hate to exercise.
5.  ______   I struggle with food, diet, or weight.
6.  ______  I never seem to have enough money to live comfortably.
7.  ______   I feel disconnected with nature and the earth.



First Chakra Total = ________

Second Chakra: Sacral

1.  ______   I have trouble knowing what I feel.

2. ______    Some people think I’m overly emotional.
3.  ______   I find sexuality to be challenging for me.
4. ______    Life just isn’t a whole lot of fun.
5. ______    My body doesn’t move very freely.
6. ______    I have trouble knowing what I want and need.
7.  ______   If I do know what I want, I’m scared to ask for it. 



Second Chakra Total = ________




Third Chakra: Solar Plexus

1.  ______  I get overwhelmed by life’s challenges.

2.  ______   I have trouble bringing tasks to completion.
3.   ______  I’m not sure what my purpose is.
4.  ______   I feel intimidated by others.
5.  ______   I struggle with low energy.
6. ______    I’m not very good at setting boundaries.
7.  ______   My will gets distracted and goes in many directions.


Third Chakra Total = ________

16


Fourth Chakra: Heart

1.  ______   I have trouble finding or maintaining intimate relationships.

2.  ______   I am critical and judgmental of myself.
3.  ______    I am critical and judgmental of others.
4.  ______    I feel isolated and alone.
5.  ______   I am shy about reaching out.
6.  ______   Other people take too much energy from me.
7.  ______    I hold a lot of grief in my heart.


Fourth Chakra Total = ________


Fifth Chakra: Throat

1. ______    I have trouble speaking what really matters to me.

2. ______    I tend to interrupt others when I should be listening.
3. ______    I have trouble getting my ideas across effectively.
4. ______    I wish I could be more creative.
5. ______    I often feel out of sync with others.
6.  ______   I find it difficult to express myself in writing.
7.  ______   Sometimes I don’t know what’s true in what people tell me.


Fifth Chakra Total = ________




Sixth Chakra: Third Eye

1.  ______    I have trouble trusting my intuition.

2.  ______    I have trouble imagining things different than they are.
3.  ______    Sometimes I ignore that little voice inside.
4.  ______    I rarely remember my dreams.
5.  ______    I don’t have a guiding vision for my life.
6.  ______    I have trouble visualizing what I want.
7.  ______    I don’t really notice details around me.



Sixth Chakra Total = ________

17


Seventh Chakra: Crown

1.  ______   I try to meditate but don’t stick with it.

2.  ______    I don’t feel very connected to any kind of spirituality.
3.  ______    I find it difficult to learn new things.
4.  ______    I often think I’m just not smart enough.
5.  ______    I am wary of new ideas.
6.  ______    I’m not sure of my purpose.
7.  ______    I don’t know what I’m here for.

Seventh Chakra Total = ________




Scoring



All Chakras Total Score = ________



“Most of the time” in all columns (worst score) would be 5 x 49 = 245
“Never” in all columns (best score) would be 1 x 49 = 49


If you scored anything between about 100 and 245, it means there’s room for
improvement.




























18


What Do You Want? [Optional]

It’s always good to start with the end in mind. Make a checkmark next to any of
the goals that you resonate with and feel free to add a few of your own.

Feel fully in charge of your life, living from your true center.

Have a full set of tools to get you back in balance when you get off
center.

Be fully knowledgeable about your chakras and have a way to

understand others.

Be more grounded in all aspects of your life.


Know how to activate your will and open your heart.

Be able to communicate the things that really matter to you.

Have more confidence in your intuition.

Experience more joy and aliveness.

Have a deeper connection to spirit.

Make a difference in the world.

Have a map to guide you for the rest of your life.




____________________________________________________________________________________________



____________________________________________________________________________________________


____________________________________________________________________________________________

19
 

INTRODUCTION TO CHAKRAS


Chakras are wheel-like organizational centers for the reception, assimilation,

storage, and transmission of life force energy.


To heal the chakras is to to bring them into balance in several ways:


• Between excess and deficiency in each chakra.


• Balanced with the other chakras for an even distribution of energy and
alignment.


• Balance between upper chakra and lower chakra emphasis.




How Healing Works




Healing works by bringing body, mind, and energy together to:


• Release limiting, unproductive patterns of the past and replace them with
new habits and behaviors. 


• To mend the wounds of childhood that are lodged in the physical, emotional,
and mental programming. 


• And finally, to take your inner work into your outer world.

20
Chakras at a Glance

21
 Chakras and Endocrine System

Common associations between the chakras and the glands of the

endocrine system. These associations provide a map of understanding how each
chakra relates to how we feel, think, and act.


22
 How do Chakra Energy Work?

Sushumna, Ida, and Pingala




Sushumna is the central meridian, a super highway of where energy channels
from cosmic intelligence and earth energy.

Some texts show Ida and Pingala crossing between the chakras, while other
show them crossing at the chakras. Others describe the currents ending, or
beginning, at the left and right nostril. 


23
The 2 Energetic Currents


24
 Introduction to the Chakras Quiz [Optional]


Take this optional short quiz to check your understanding about the Chakras.
True or false (T/F):

1. _____ More than centers of transmission life force energy, the chakra
system also provides a philosophical framework for the main areas of
human functioning.


2. _____ The chakras are a map that can help you connect parts of your life to
the organs in your energetic body and areas of your physical body.


3. _____ Each chakra contains core programs that govern everything you do,
feel, and think.


4. _____ The goal of activating and balancing the chakras is to ascend out of
the body. 


5. _____ If you want to change your life, the chakra system provides a
systematic reboot.


6. _____ Chakra – “disk” – is a program that runs certain elements of our lives.
Programming starts at birth if not before, and is both conscious and
unconscious. The purpose is to make programmings conscious so we can
have a choice about it.


7. _____ According to Anodea, there is only one main current for the chakras.
We are seeking self-liberation in the chakra system. 


8. _____ Qi, Prana, the force, Orgone, or Charge are all different things. 


9. _____ Chakra blocks occur when: upward and downward currents have
opposing agendas; faulty programs in consciousness and the body; there’s
a place where we don’t let charge come through.


10. _____ Chakras work with energy, and energy is everywhere, so we also heal
by working with others and cosmic systems.




25
 HARNESSING YOUR WHY


*Accompanies Opening Meditation and Setting Intention video.


When you are clear on what you want, you can live your life on purpose and
with purpose. 



Deep change comes through repeated practice. To create motivation in your
practice, begin with the end in mind. It starts with intention. 







1. Why did you start? 



I made the decision to purchase and start this Quest, because: 



___________________________________________________________

___________________________________________________________



What values are associated with this decision? 



___________________________________________________________







2. I AM intention setting. 



Who do you want to be by the end of this Quest? Ask and immerse yourself in
the visualization of your desired identity. 


Write down your intention as simply and clearly as possible, in present time, and
as a statement of the positive.



Examples:
I AM: alive, vibrant, and full of joy. 


I AM: a sacred and worthy being. 


I AM: organized with clear direction.

26
I AM: ______________________________________

I AM: ______________________________________

I AM: ______________________________________





3. Share and remind yourself every day.



When a powerful Being declares an intention into the clear space of open
possibility: it manifests effortlessly. 



When you share your I AM intentions and why you started with the Tribe, you
are sending out the energetic declaration for these outcomes to happen. 



At the same time, others in the Tribe can support, celebrate, and collectively
work with group energy for things to materialize.


Keep yourself accountable: 


• Share it with the Tribe. 


• Print out your answers. 


• Try laminating it. 


• Keep it somewhere you can see everyday (by your computer, in the car, or
your wallet). 


• Set up a reward for yourself for completion.


• Attach an object, gift or picture associated with your intentions. For

instance, if behind this intention is to show up as more calm, organized
for your partner and family, then keep a photo of your family visible as an
emotional tether to why you started this Quest. 








27
 


Fuller Engagement [Optional]



Try the 6 Levels of Why technique to get deeper into the lower-level root
cause of your motivations.



Identifying the key emotional driver behind your intention will help you find a
stronger WHY. Your deeper why is often associated with an emotionally charged
past memory or story that holds important significance. 



Instructions: Start with your I AM statement and answer why it is important to
you. Then, take why it is important to you, and continue with that answer in the
next statement. 



E.g.

I am joyful and vibrant is important to me, because I want energy to do the
things I love. 



I want energy to do the things I love is important to me, because it gives me a
sense of meaning and purpose. 



A sense of meaning and purpose is important to me, because I remember
when… 



*Follow this framework and write in your journal. 


1. _______________________ is important to me, because _____________________________________. 


2. _______________________ is important to me, because _____________________________________.


3. _______________________ is important to me, because _____________________________________.


4. _______________________ is important to me, because _____________________________________.


5. _______________________ is important to me, because _____________________________________.


6. _______________________ is important to me, because _____________________________________.


28
 EXTRA RESOURCES
Chakra Affirmations

1st Chakra 2nd Chakra

·      It is safe for me to be here. ·      I deserve pleasure
·      I love my body and trust its ·      I feel good.
wisdom ·      I embrace and celebrate my sexuality.
·      I am IN here. ·      It is safe to feel my emotions.
·      The earth supports me. ·      I listen to my feelings.
·      I live in abundance. ·      Life is pleasurable.
·      I hold my ground no matter what I
encounter.

3rd Chakra 4th Chakra

·      I honor the power within me. ·      I am worthy of love.
·      I follow through with my will. ·      I love easily.
·      My inner fire burns through blocks ·      I hold myself and others in
and fears. compassion.
·      My will and divine will are aligned. ·      There is an infinite supply of love.
·      I know my purpose. ·      Love is my natural state of being.
·      I accomplish easily and effortlessly. ·      I live in balance with others

5th Chakra 6th Chakra

·      I can speak my truth. ·      I see with clarity.
·      My voice is necessary. ·      I pay attention to my intuition.
·      My truth matters. ·      I have a vision.
·      I listen deeply to others. ·      I focus my attention to see clearly.
·      Creativity flows through me. ·      I value my insights.
·      I live in harmony. ·      I am open to the wisdom within

7th Chakra
·      I am awake and aware.
·      The world is my teacher.
·      I am guided by higher intelligence.
·      I am guided by inner wisdom.
·      Divinity resides within.
·      All is one.

29
 MONTH

HABIT TRACKER JAN FEB MAR APR

MAY JUN JULY AUG

SEPT OCT NOV DEC

Day 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

Habit