Saturday, April 4, 2026
Let go of the day's stress and worries
5-Minute Guided Meditation
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Welcome. Find a comfortable position, either sitting or lying down. Allow your body to settle.
Gently close your eyes, or soften your gaze. Bring your awareness inward, to this present moment.
Begin by noticing your breath. No need to change it, just observe. Feel the gentle rise and fall of your chest, or abdomen.
Notice the sensation of air entering your nostrils, cool and fresh. And the sensation of air leaving, warm and relaxed.
With each inhale, imagine you are breathing in calm, peace, and quiet. And with each exhale, imagine you are releasing any tension, any worries, any stress from your day.
Let’s focus on the exhale. As you breathe out, let go. Imagine the weight of the day lifting from your shoulders.
See if you can soften any areas of tightness in your body. Perhaps in your jaw, your neck, or your shoulders.
Allow your breath to be your anchor. When your mind wanders, and it will, gently guide it back to the simple sensation of breathing.
Now, bring your attention to your forehead. Imagine it smoothing out, all the lines of worry and concentration disappearing.
Feel a sense of release in your temples.
Allow that feeling of relaxation to spread down into your cheeks.
And into your jaw. Let your jaw hang slightly open, releasing any held tension.
Now, bring your awareness to your shoulders. Imagine them dropping away from your ears, releasing any burdens you might be carrying.
Feel this wave of relaxation flow down your arms, through your elbows, your forearms, and all the way to your fingertips.
Your hands are feeling heavy and relaxed.
Now, bring your attention to your chest. Feel it expanding gently with each inhale, and softening with each exhale.
Allow any tightness or constriction in your chest to melt away.
Shift your awareness to your abdomen. Notice the gentle movement here as you breathe.
Feel your stomach softening, releasing any knots of anxiety.
Now, bring your attention to your lower back. Imagine it becoming heavy and supported.
Feel the relaxation spreading down your hips.
And into your legs. Feel your thighs becoming heavy, relaxed, and at ease.
Your knees are softening.
Your calves are releasing tension.
And your feet are feeling warm and heavy. Your entire body is sinking into this feeling of deep relaxation.
As you continue to breathe, imagine a gentle, warm light surrounding you. This light is a blanket of peace, protecting you from the outside world. It soothes and califies you.
With each breath, you become more and more immersed in this feeling of calm. Any lingering worries or stresses are simply dissolving into this light, disappearing like mist in the sun.
You are safe. You are at peace. Allow yourself to simply be, here and now. Resting. Recharging.
When you are ready, begin to bring your awareness back to your surroundings. Wiggle your fingers and toes.
Gently deepen your breath.
And when you feel ready, slowly open your eyes, carrying this sense of peace and calm with you into the rest of your day.
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