Remain in a comfortable sitting pose. Keep the eyes closed, back straight, head upright.
Be aware of the area of the mooladhara chakra trigger point.
Try to visualize the mooladhara chakra diagram.
See the 4 red lotus petals and the snake coiled around the lingam at the centre.
Then be aware of the swadhisthana chakra trigger point at the base of the spine.
Try to visualize the associated symbolic picture.
See the dark blue background and the 6 vermilion petals; in the centre is a calm ocean on a dark night lit by stars and a crescent moon.
Now go to the manipura chakra trigger point; be aware of the area in the spine behind the navel.
See the 10 yellow petals on a red background; in the centre is a blazing ball of fire.
Then move to the anahata chakra in the spine directly behind the centre of the chest.
Visualize 12 blue lotus petals on an orangey-red background; in the centre see a glowing flame – the akhanda jyotir (eternal flames) – see the 2 interlaced triangles.
Go to the vishuddhi chakra in the spine behind the throat.
Visualize 16 purple lotus petals on a green background; in the centre is a white drop from which nectar is dripping.
Move upwards to the ajna chakra at the top of the spine.
Visualize 2 silvery lotus petals on a red background.
On one petal there is a sun, on the other a full moon.
In the centre is a lingam and an Aum symbol. Proceed to bindu at the back of the head.
Visualize the big drop of nectar on a dark blue background.
Finally reach sahasrara in the crown of the head.
Visualize the thousand petals radiating outwards from the centre point to infinity without limit.
As the culmination of your practice, try to visualize all the diagrams together.
This is very difficult and few will be able to do it.
If you can visualize the diagrams but not together, try the following as an alternative.
Try to see the mooladhara and swadhisthana diagrams together.
Then the next day try to add the manipura visualization to the previous two.
When you succeed in this add the next chakra diagram.
Proceed in this manner until you have built up the entire column from mooladhara to sahasrara.
Then proceed to the next practice, whether you can visualize all the chakras together, or not at all.
Forget your breathing. Let it do its own thing. There is no relationship between breath and visualization.
If you can visualize some or all of the chakra diagrams then you can spend up to half an hour or more with the practice. If you cannot visualize the diagrams then spend about ten minutes trying to develop the capacity.