Thursday, April 2, 2026
Release tension and find deep calm
5-Minute Guided Meditation
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Welcome. Take a moment to settle in.
Find a comfortable position, whether you are sitting or lying down. Allow your body to begin to relax.
Gently close your eyes, or soften your gaze if that feels more comfortable for you.
Take a deep breath in through your nose, filling your lungs completely. And exhale slowly through your mouth, releasing any tension you might be holding.
Let’s take another deep breath in, feeling the air expand your chest and belly. And as you exhale, let go. Let go of any thoughts, any worries, any demands from the outside world. Just let them drift away with your breath.
Now, bring your awareness to your breath as it is. No need to change it, just notice it. Feel the gentle rise and fall of your chest or abdomen with each inhale and exhale.
Notice the sensation of the air as it enters your nostrils, cool and refreshing. And as it leaves, perhaps slightly warmer.
Bring your attention now to your physical body. Start at the top of your head. Notice any sensations there. Perhaps a slight tingling, or warmth.
Allow your scalp to soften. Allow your forehead to smooth out. Release any tightness you might be holding in your brow.
Let your eyes rest gently. Allow the muscles around your eyes to relax. Let your jaw unclench. Perhaps your teeth are slightly parted.
Bring your awareness down to your neck and shoulders. This is an area where we often hold a lot of tension. With your next exhale, consciously allow your shoulders to drop. Feel them releasing any burden they might be carrying.
Let the relaxation flow down your arms, through your elbows, your forearms, your wrists, and into your hands and fingers. Feel a gentle warmth or heaviness spreading through your arms.
Now, bring your awareness to your chest and your upper back. Feel the gentle expansion and contraction with each breath. Notice the sensations in your rib cage.
Move your attention to your abdomen. Feel the softness here. Allow your belly to be soft and relaxed.
Let the wave of relaxation continue down your spine, releasing any tightness in your lower back. Feel your back supported by the surface beneath you.
Bring your awareness to your hips and your glutes. Allow them to soften and release.
Feel the relaxation flowing down your thighs, through your knees, your calves, your ankles, and into your feet. Feel your feet resting on the ground, or on the surface beneath you. Wiggle your toes gently.
Now, bring your awareness to your entire body, from the top of your head to the tips of your toes. Notice the feeling of calm and ease that is present.
Rest in this feeling of deep relaxation. You are safe. You are at peace.
With each breath, you deepen this sense of calm. With each exhale, you release any lingering tension.
When you are ready, gently begin to bring your awareness back to the room. Wiggle your fingers and toes. Take a slightly deeper breath.
And when you feel ready, slowly open your eyes. Carry this sense of calm and relaxation with you as you continue your day.
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