Friday, June 5, 2026
Release tension and find deep calm
5-Minute Guided Meditation
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Welcome to this guided relaxation meditation. Find a comfortable position, whether you are sitting or lying down. Allow your body to settle. Close your eyes gently, or soften your gaze if that feels more comfortable for you.
Begin by bringing your awareness to your breath. Notice the gentle rise and fall of your chest and abdomen. There’s no need to change your breath, just observe it. Feel the air entering your nostrils, cool and refreshing. Feel it leaving your body, warm and releasing.
Let your breath be your anchor, a point of focus in this present moment. With each inhale, imagine you are breathing in a sense of calm. With each exhale, imagine you are releasing any tension, any worries, any busyness from your mind.
Now, bring your attention to your physical body. Start at the top of your head. Notice any sensations there. Perhaps a feeling of warmth, or coolness, or simply the absence of sensation. Gently, allow your scalp to relax. Release any tension you might be holding in your forehead.
Soften the muscles around your eyes. Let your eyelids feel heavy and relaxed. Allow your jaw to unclench, letting your tongue rest gently in your mouth. Feel a wave of relaxation move down your neck and into your shoulders.
Let your shoulders drop away from your ears. Imagine them melting, releasing any burdens they may have been carrying. Feel this wave of relaxation flow down your arms, through your elbows, your forearms, and into your hands and fingers. Wiggle your fingers gently, then let them be still. Feel the weight of your hands.
Now, bring your awareness to your chest and your upper back. Notice the gentle expansion and contraction with each breath. Allow your rib cage to soften. Feel the muscles in your upper back relax.
Move your attention to your abdomen. Feel the gentle movement here. Let your belly be soft. Release any tightness you may be holding in your core. Imagine this relaxation spreading to your lower back, releasing any strain.
Now, direct your awareness to your hips and pelvis. Allow this area to feel heavy and grounded. Feel the support beneath you. Let go of any unconscious clenching.
Feel the relaxation continue down your legs, through your thighs, your knees, and your calves. Allow your muscles to become soft and heavy. Feel your ankles loosen, and your feet relax. Wiggle your toes, then let them be still.
Now, your entire body is bathed in this feeling of deep relaxation. From the crown of your head to the tips of your toes, you are at ease. Take a moment to simply be present with this feeling of peace. Notice the stillness within you.
You are safe. You are calm. You are at peace. Allow this feeling of tranquility to permeate every cell of your being. Rest here, in this quiet space, for a few more moments.
As we prepare to gently return, take a slightly deeper breath in. And as you exhale, begin to bring your awareness back to your surroundings. Wiggle your fingers and toes. Gently move your hands and feet. When you are ready, slowly open your eyes. Carry this feeling of calm with you throughout your day.
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