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30-Day Chakra Healing Challenge by Cyndi Dale and Dana Childs


In our groundbreaking book, Chakras, Food, and You, we present a revolutionary way to connect to your true self by identifying your primary chakra. From this starting place, you can structure your food choices and lifestyle to support that main energy center.

However, every chakra needs a little love and maintenance.

Your chakras are essentially eddies of energies that interact with one another, the external environment, and other living beings. They are the subtle prisms of sound and light that create your outer physical reality. That means if you want to be in tip-top shape, every chakra must be the same.

So, why not spend the next 30 days shining up your chakras? You’ll only be more grounded, healthier, and happier for it.

Our 30-Day Chakra Healing Challenge will guide you through several days of activities for each chakra. As you journey through the chakra zodiac, you’ll treat each chakra in a specialized way; in turn, we expect that you’ll be blessed with the power and joy unique to that chakra. In the end, you’ll find yourself better able to be your “true self” in real life.

While our book focuses on Cyndi’s robust 12-chakra system, we’re going to use the traditional 7-chakra system for this healing challenge.

We suggest reading ahead and knowing what all 30 days will look like. This way, you’ll be ready to go.

Days 1-4—First Chakra

The first four days are “doing” days in honor of your first or root chakra. That’s the red center connected to your adrenals. It encompasses your pelvis, hips, legs, and feet and serves as your physical foundation.

Each day, begin and end with a grounding exercise. Ensure that your bare feet touch the ground. Then, call the healing energy of the earth into your feet and upward into the rest of your body. As the elemental energy spreads throughout your entire system, breathe deeply. Stop when your body feels full and solid.

On these days, ingest adequate protein and minerals, necessary ingredients for healthy adrenals. Maybe even cook! Consider forgoing caffeine to give your adrenals a break and focus on your body. Exercise. Move around a lot. Then spend extra time pampering yourself physically, such as by treating yourself to a massage or chiropractic adjustment.

Days 5-8—Second Chakra

During these four days, you’ll be building on your sacred foundation to explore your feelings. You’ll do this in honor of your second or sacral chakra. This is the orange center that’s connected to your testes or ovaries. It also encompasses the body parts in your lower abdomen, such as the sexual organs and intestines. Think of this chakra as your creation powerhouse, able to direct your feelings toward creative outlets.

Enjoy your second chakra by employing flowing and sensual movement each of these four days. How about yoga, dance, or tai chi? Then pique all your senses with a sauna or steam room while scrubbing yourself with a bristly lymph massage brush. Conclude by slathering on a luxurious and aromatic oil. (Better yet, have someone else do that.) Maybe enjoy fresh water with lime and a fruit salad while pampering yourself.

Because you process emotions through this chakra, you’ll want to spend time with your feelings every day. How about journaling or drawing? Simply dial into yourself and move into the joy of self-love.

Days 9-12—Third Chakra

It’s time to focus on your personal power by clearing and strengthening your third or solar plexus chakra. This yellow center is linked to your pancreas and includes most of your digestive organs. Not only do you digest food here, but also the ideas through which you perceive your life.

Begin these days with a visualization for activating your power. Close your eyes and picture a glowing yellow light in the center of your abdomen. Watch as it grows and brightens, until it bursts forth from your belly to shine into the space around you. Allow this yellow light to announce who you are to your environment.

Also, pay attention to your digestive needs. Try eating several mini meals a day to keep your blood sugar even. Add in digestive enzymes or fruits high in enzymes, like papaya and pineapple, and hydrate—with water. If you like sodas or alcohol, refrain, and check out how more energy you have.

We also recommend that you conduct two activities during these days that make you feel powerful. These can range from throwing axes to doing laundry. There’s no right or wrong. Just go Marvel superhero and exert yourself.

Days 13-15—Fourth Chakra

It’s all about heart, the location of your fourth chakra, these three days. This bright green center focuses on love. After all, love makes the world go around.

To bolster your heart, begin and end each day by creating radiant messages for yourself, your loved ones, and the Creation. Close your eyes, place your hands over your heart, and tell your body, “I love you. I love all you do for me.” Then bring your loved ones to mind and say, “I love you. I love all that you are.” Finally, with the world in mind, state “I love and honor all that is.”

To nourish your heart organ, consume at least one-half of your body weight in ounces of water every one of these days. Pump yourself up with daily aerobic exercise and calm yourself down with a friendly connection, whether through a conversation, coffee, or dinner. Want an extra punch? Watch a Rom-Com.

Day 16-20—Fifth Chakra

It’s all about communication when focused on your fifth or throat chakra, robin’s egg blue and linked to your thyroid. So, communicate. Loudly! Softly! Poetically! With song! We don’t care. Just express.

Each day, also begin and end with a mantra. Upon rising, chant aloud a phrase of your choosing, like “I am bliss,” or “I am radiant.” Before bed, repeat the mantra. Vocalization is so healing that we’d love to hear you sing a lot over these several days too. Belt out your favorite songs in the shower, in the car, or as you prep your dinner.

Consider uncovering messages you’ve never shared by writing a letter to a person from your past. Maybe they hurt you; perhaps you hurt them. Maybe you never shared how much you loved them. Be honest. You don’t need to send the letter. By unburying those deep words, you make room for new ones. And focus on thyroid-friendly foods, which have a lot of minerals and vitamins. Like smoothies!

Days 21-25—Sixth Chakra

Let’s open that third eye, the other name for the sixth or brow chakra linked to your pituitary gland. This chakra allows you to see yourself and the world psychically and truthfully.

Each day, make time for a visualization exercise. Close your eyes and connect to your breath. Bring your awareness to your third eye and envision yourself standing under a colorful waterfall. As it washes over you, let the water cleanse you completely, inside and out. You feel refreshed and revived. To add some extra varoom, perform this visualization lying down with slices of cold cucumber covering your eyes.

On these days, select foods especially good for your master hormone organ. These include foods rich in healthy fats and minerals, as well as lean proteins. Heck, a little dark chocolate won’t hurt either.

Days 26-29—Seventh Chakra

Ahh, that seventh or crown chakra, pure and white, bonding you to your Higher Power through the top of your head and your pineal gland. It’s all about connecting with your own holiness in your everyday life.

Each day, make time to sit in silence and be open for inspiration. Even five minutes will invite a prophetic understanding. Okay, if you can’t do silence, fill the room with the sounds of Nature or an instrumental soundtrack.

Also, focus on sleep during these days. Try to rise with the sun and turn the lights out when the sun is going down. Do your best to hop off the electronics a few hours before bedtime and fuel your body with fresh and organic foods.


Day 30–Celebration

You made it! Celebrate your success. Part of chakra- and self-care includes taking time to honor our accomplishments.

How do you want to reward yourself? A nap, long walk, or new book? A good chat with a friend? Binge-watching Netflix? Maybe just being. You know what you love, so give that love to yourself.

We hope this 30-Day Chakra Healing Challenge leaves you feeling renewed from the inside out. For more tips and tricks and specific physical and spiritual exercises for each chakra—and not only 7, the entire 12—be sure to read Chakras, Food, and You.


Chakras, Food, and You: Tap Your Individual Energy System for Health, Healing, and Harmonious Weight on Amazon


About the Authors

Cyndi Dale is an internationally renowned author, speaker, intuitive energy healer, and professor of energy medicine. She has authored 28 books on energy healing, spirituality, and intuition, including the bible of energy medicine and winner of four internationally recognized Publisher’s Awards, The Subtle Body: An Encyclopedia of Your Energetic Anatomy, and the largest compendium of chakra knowledge ever produced, Llewellyn’s Complete Book of Chakras. Her latest release, Energy Healing for Trauma, Stress & Chronic Illness (Llewellyn, July 2020), was voted Best Holistic Book in 2020 by Book Authority. She has been published in over 18 languages. Cyndi has worked with over 70,000 clients and presented hundreds of seminars and workshops across more than 14 countries. She is also a favored teacher and healer for China, leading in-person and on-line classes. Cyndi graduated summa cum laude from the University of Minnesota with a degree in English and a minor in Philosophy. She also holds a fifth-degree Reiki certificate, the highest of distinctions in this healing arena, and currently teaches a certificate-level program at Normandale College in Minneapolis, Minnesota, through which adult students earn an accredited certificate in Energy Medicine. Follow her on Facebook or check out her website.


Dana Childs is an intuitive, energy healer, and author who left corporate life in 2009. She had an “Eat, Pray, Love” moment when she sold everything and bought a one-way ticket to India. There, her intuitive gifts unfurled. Today, she helps individuals and couples emotionally evolve and claim their specialness. Dana has been labeled as “non-definable” due to her immense gifts. Her work has been described as “magic,” and “a highway to happiness.” Her ability to hear truths, bring to light buried emotions, communicate with invisible realms, and aid people in releasing what weighs them down keeps her in demand. A favorite at Goop, the lifestyle brand founded by Gwyneth Paltrow, Dana taught their highest-rated class at their NYC wellness summit, “In Goop Health.” She writes articles for Goop’s newsletter and media outlets and is Highlighted in Goop’s “Ask a Psychic” column. Dana resides in Charlotte, NC with her dog, Sufi. She holds classes and leads retreats, both domestic and abroad. She offers online video courses designed to change the life of the student. She believes that the way to self-empowerment and developing intuition happens through self-awareness. She also believes dogs and hot chocolate solve most problems. Learn more at