The Rainbow Meditation Technique 


If you find yourself struggling to find peace and understanding in your daily life, it might 
be time to adapt some meditation practices. Meditation is a wonderful way to relieve 
stress and tension, center yourself, and focus on your mind, body, and spirit.

Meditation on its own is a way to clear your mind of your stresses and worries, and find 
that inner peace you have been looking for. There are many different forms of 
meditation, from deep breathing to mindful meditation, but today we are going to be 
talking about the Rainbow Meditation Technique. 

This guided meditation technique is going to give your meditation practice a little more 
structure. 


1. Aspects of Meditation and Self Discovery

Before you begin to study specific a type of meditation, it always a good idea to learn 
about a few methods and procedures. The next few paragraphs will explain the purpose 
of some aspects of meditation.  


Deep Breathing Exercises 

When looking at many of the components to meditation, one of the most important parts 
of this act to be considered should be the deep breathing. As you focus on your 
breathing patterns, you will gain more awareness of your body. With each breath, you 
can become more conscious of where your stress might be hiding, and the simple act of 
focusing on the rhythm of your breathing can help you to become more centered. 

On a basic physical level, healthy breathing ensures that your tissues are being 
supplied with the oxygen that they need. This is especially important for complex organs 
like the brain. Many cultures, religions and exercise programs incorporate deep 
breathing as some portion of meditation activity. 

There are a large number of different breathing exercises that you can try, and many of 
them can be found with a search on the internet. 


Posture Positioning and Poses

In some meditation techniques, strict attention to specific poses for posture may be 
required. Every single meditation instruction ever written has begun with some sort of 
paragraph or a section that explains that meditation is supposed to be done while your 
body is at rest or in a specific pose that helps you to achieve a certain level of focus. 

Some styles include crossed legs like the Padmasana pose will have your legs crossed, 
while others like the Vajrasana pose will have you kneeling. While these are effective 
poses for a seasoned yoga user, they might not be quite as relaxing for a person who is 
attempting to relax for the purpose of meditation. 

As a beginner, an effective plan will have you sitting or lying down so that there won’t be 
any kind of distractions that can come from discomfort. 


Meditation Time Periods 

When you’re planning to engage in meditation, it’s best to be sure to schedule some 
time for yourself so that you can proceed uninterrupted. When you are first beginning to 
learn to meditate though, you might be surprised to find that it takes a little practice to 
get settled in and stay in the meditative state. 

At first, you may only be able to stay concentrated for about 5 - 10 minutes, but don’t 
worry because that sort of thing is normal. As time goes on, the repeated efforts will 
make it easier for you to keep your mind from wandering, which often causes you to 
break your concentration. 

Eventually, it will be possible for you to meditate for 25 - 30 minutes, so patience with 
yourself is an essential key to making serious progress. 


Power of Visualization

In the last few decades, one of the most repeated components of achievement includes 
information about taking the time to imagine an environment or a scenario. The most 
common example of this technique is known as the “Happy Place” or “Quiet Place.” 


These environments are usually chosen by the subject who may select a location of 
some significance that allows them to soothe their mind, or enter a greater state of 
comfort. In some cases, therapists will employ a combination of methods to elicit recall 
such as aromatherapy, or play music to help increase the amount and speed of 
relaxation response. 

These methods are used by a few different types of interactions with conscious and 
subconscious thought such as hypnotherapy. Once the subject has entered the area, 
they can begin to work on specific elements of the mind with a reduced amount of 
stress. 

Many in the medical community were fascinated when a group of researchers used 
equipment to track the vital signs of subjects, and discovered that this practice has the 
ability to lower high blood pressure and other sides effects that are closely related to the 
amount of stress that you experience. 


Biofeedback

Sometimes it can be a good idea to know much more detailed info about your body’s 
responses to stimuli. This is where technology can be an aid to your mental and spiritual 
health. Biofeedback is simply a procedure that collects information about your body 
through surface electromyography electrodes (SEMG) that are attached directly to the 
surface of your skin. 

The electrodes can take various readings of your vital signs such as your pulse rate, 
muscle tension, blood pressure, and rate of breathing. Now that a doctor now has some 
information about how your body reacts and where it carries tension, they can now 
begin to make recommendations that are more tailored to your experience. 

It’s important to note that this kind of procedure should really only be done by a 
professional with the proper equipment. There are a number of less than reputable 
companies that are willing to make a fast dollar from desperate consumers. 







2. The Rainbow Meditation Technique

In order to get started, many natural health practitioners recommend that you take your 
time to read through the instructions several times before you begin so that you can be 
familiar with the order. 

The first thing that you want to do, is visualize a rainbow in the sky. Be sure that you 
can envision all of the colors of the rainbow as vividly as possible. After you have the 
colors firmly fixed in your mind, you can begin the meditation process. 

Red – Root Chakra

Take a breath and be sure that it is a complete and deep breath. While you are inhaling, 
picture the color red in your mind. This color symbolizes the tension in your body, 
especially in your spine.  Exhale and release the tension that you are holding in your 
body.

Orange – Sacral Chakra

Take a breath and picture the color orange in your mind. Orange is your current 
emotional state. Slowly exhale, and center yourself emotionally. 
 
Yellow – Solar Plexus

Take a deep breath slowly, and as you fill your lungs, see the color yellow in your mind. 
The color yellow here is your solar plexus chakra, where you are going to improve your 
self-awareness and confidence. 

Green – Heart Chakra

Picture the color green in your mind as you slowly inhale. As you draw in air, imagine 
peacefulness, or something that reminds you of peace. The green is your inner peace, 
expressing what you feel in your heart. Exhale. 

Blue – Throat Chakra

Imagine the color blue. Begin inhaling slowly as you picture the blue very clearly. The 
blue is the love within you. Love surrounds and fills you. When talking about chakras, 
this can also be for your throat when imagining your voice and what you can do with it.

Indigo – Third Eye

Breath deeply, and take a slow inhaling breath. As you inhale, visualize the indigo.
The indigo is your secret self. Exhale slowly as you reflect. 
 
Violet – Crown Chakra

As the final level, it’s can be good to spend a slightly longer amount of time with this 
one.  Slowly begin to inhale. As you inhale, imagine violet. This is the level of your most 
vulnerable and secret self, as it represents what it is in your mind and subconscious.

Exhale slowly continuing to reflect on your vulnerable and intimate feelings. This is a 
place of true inspiration, and honest creativity. Slowly release yourself as you continue 
breathing deeply. Your body should feel better from the release of tension from the 
multiple levels of your mind. 

At this time, you can begin to see the color of the rainbow in the opposite order as you 
rise from the depths of your mind and emotions. Say the names in your mind as you 
travel up and out, Violet, Indigo, Blue, Green, Yellow, Orange, Red, and release. 
Envision your body as having been cleansed. Open your eyes, and begin the refreshed 
part of your day. 

 
3. Benefits of Meditation

After looking at many of the practices that appear in many cultures, researchers decided 
that they should actually get together and take a closer look at many of these beliefs 
about the power of meditation, and the information that they collected probably 
surprised them to a large extent. 


It Reduces Stress

Stress is a bad thing in basically all instances. This is because when people are 
stressed out, their body is working on a much less efficient level than normal. Some of 
this is due to the hormone cortisol, which can trigger all sorts of harmful effects like 
inflammation, high blood pressure and anxiety. 


Those symptoms can in turn create other problems that lead to difficulty sleeping, which 
can cause a cyclical effect. Any form of reducing stress can be life-saving, and many 
studies done on meditation have even noted that reduced stress has a powerful effect 
on diseases like IBS. 


Improves Your Attention Span

When you meditate, one of the key factors that you will see is a noticeable increase in 
your ability to observe, record and recall information. These three factors are at the 
forefront of being sure that you can complete tasks without being constantly distracted 
by things. 

Studies have shown that workers who spend time meditating in the morning tend to be 
distracted less, and are able to zip back to tasks at hand more quickly if they did 
become distracted. The workers were also able to recall steps to their tasks more 
clearly than the workers who didn’t participate in the meditation periods.  

Through the study, it was also remarked that some people showed major signs of 
improvement in as little as 5 days, so you won’t know what you can accomplish until you 
try it yourself. 


Reduces Anxiety

A lot of the time, anxiety could be a response that is triggered by the physical effects of 
stress. The combinations of deep breathing, and slow self-consideration help to reduce 
the negative responses that shallow fast breathing can trigger. That can have a range of 
benefits for multiple type of anxiety disorders, panic attacks, and compulsive behaviors. 

Several studies have concluded that improvements are not only possible, but also noted 
with 3 - 4 weeks of the newly introduced habit. Participants who continued the 
meditation noted that they were still seeing improvements in coping with anxiety at 12 
weeks. This is really great news for people who suffer from anxiety and panic attacks, 
because many people who battle these disorders find themselves taking complex drugs 
that give them a host of side effects over time. 


