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energy · 5 min

chakra balance journey

use this meditation to find inner harmony

0:0027:08

Press start. This is a quiet space — no music, no ads, just a voice and some room to breathe.

A quiet voice reads the session aloud in your browser — nothing is recorded. You can switch the voice off and follow the text instead.

About this practice

use this meditation to find inner harmony A guided session of about 5 minutes, suited to all levels. Nothing is recorded and no account is needed.

What happens, minute by minute

  1. 0:00sit comfortably, close your eyes, and take a deep breath in
  2. 0:08hold your breath for a moment, then exhale slowly
  3. 0:18place your hands on your lap, fingers gently touching
  4. 0:30focus on your feet, feel the weight of them on the ground
  5. 0:44now, bring your attention to your lower legs
  6. 1:00let any tension in your calves release
  7. 1:18move your awareness to your knees, let them relax
  8. 1:38now, feel your upper legs, let them soften
  9. 2:00shift your focus to your hips, notice any tightness
  10. 2:24let your hips relax, feel the ground supporting you
  11. 2:50move your attention to your lower back, feel its curve
  12. 3:18let any pain or discomfort ease away
  13. 3:48now, bring your awareness to your upper back
  14. 4:20let it expand with each breath
  15. 4:54shift your focus to your shoulders, feel them drop
  16. 5:30let them relax, as if you're sinking into your chair
  17. 6:08move your attention to your neck, feel its length
  18. 6:48let it release any tension, as if you're a cat stretching
  19. 7:30now, focus on your face, let your eyes soften
  20. 8:14relax your jaw, let your face relax
  21. 9:00take a deep breath in, feel your chest expand
  22. 9:48hold your breath for a moment, then exhale slowly
  23. 10:38as you breathe out, let go of any remaining tension
  24. 11:30now, bring your awareness to your heart
  25. 12:24feel its gentle beat, let it fill you with warmth
  26. 13:20move your attention to your throat
  27. 14:18let it open, as if you're singing a song
  28. 15:18shift your focus to your third eye
  29. 16:20feel its calm, centered energy
  30. 17:24finally, bring your awareness to your crown
  31. 18:30let it shine with light and love
  32. 19:38take a deep breath in, feel the energy of all seven chakras
  33. 20:48hold your breath for a moment, then exhale slowly
  34. 22:00as you breathe out, let go of any remaining stress
  35. 23:14take one more deep breath in
  36. 24:30hold it, then exhale, releasing all tension
  37. 25:48when you're ready, gently open your eyes

Meditation is a practice, not a treatment. If you are dealing with ongoing distress, please also reach out to a professional.

If this one is not quite right, try 7-minute noting meditation for mindfulness, when nothing went right, 7-minute guided self-compassion practice for tight shoulders and neck — on a lunch break or Meditation for agitation: 5-minute letting go session, in the air.