Root

The following chakral meditation utilizes a mudra (hand postion) as well as a mantra. The mudras have the power to send more energy to particular chakras. A mantra helps rid you of distractions by focusing your mind on this one, singular purpose. The particular mantra I've given is the pronounciation of a sankrit letter for the root chakra.

For pronunciation, keep in mind that:
the "A" is pronounced as in "ah"
the M is pronounced as in 'Mng'

We'll begin with the basest of chakral points: The Root.
Position yourself, preferably, with your legs crossed and your back straight.
If this is uncomfortable, you can feel free to prop yourself up with pillows.

Let the tips of your thumb and index finger touch. Rest the backs of your hands on the tops of your thighs.
Concentrate on the Root chakra at the tip of the tailbone. Imagine that in this area, there is a ball of light. As you concentrate on this ball, brighten it, and feel all impurities being cleansed.
Chant the sound LAM. Hold the sound for each exhalation.
This should be repeated for at least ten breaths.
-

The Root chakra, being the first chakra, is the most physical one.
This means that any activity that makes one more aware of the body, will strengthen this chakra.
This particularly goes for physical activity.
One can do sports, martial arts, walking, yoga, Tai Chi, it all helps. But also house-cleaning,
manual dishwashing and car-cleaning.
The Root chakra is particularly about connecting to the ground. Expressions like "Be on firm ground" and "Getting on your feet again" convey a good connection and an open Root chakra. "To lose ground" and "Getting swept off your feet" convey a closed (or almost closed) Root chakra. When your Root chakra is closed too far, you may actually feel that your feet don't seem to really touch the ground.

The next excercise is one in grounding:
Stand up straight and relaxed.
Put your feet shoulder width apart.
Slightly bend your knees.
Put your pelvis somewhat forward.
Keep your body balanced, so that your weight is evenly distributed over the soles of your feet.
Sink your weight downward.
Feel all of your weight and consciousness sinking into the Earth.
Keep in this position for several minutes.

This same technique can also be performed in a sitting position, as long as the sinking of your weight and consciousness is kept.

-

The first meditation should be performed at least once a day.
Grounding can be performed as many times as you feel necessary (though at least once a day at minimum) as it is an excercise meant to calm and comfort you by connecting you, at your basest point, with the Earth.