Thursday, June 25, 2026
Connect with your body and release stored tension
5-Minute Guided Meditation
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Welcome. Find a comfortable position, either sitting or lying down. Allow your body to settle into this space. Close your eyes gently, or soften your gaze if that feels more comfortable.
Begin by bringing your awareness to your breath. Notice the gentle rise and fall of your chest or abdomen with each inhale and exhale. There’s no need to change your breath in any way. Simply observe its natural rhythm.
Feel the contact points between your body and the surface beneath you. Notice the support that is holding you. Allow yourself to feel grounded and present.
Now, bring your awareness down to your feet. Notice any sensations in your toes. Wiggle them gently if that feels good, then let them be still.
Move your attention to the soles of your feet. Feel the texture, the warmth, or coolness. Scan your attention up to your heels and the arches of your feet.
Bring your awareness to your ankles. Notice any tightness or openness. Gently allow your ankles to relax.
Now, bring your attention to your lower legs, your calves and shins. Feel the muscles there. If you find any tension, simply acknowledge it without judgment. Imagine the tension softening with each exhale.
Move your awareness up to your knees. Notice any sensations. Allow your knees to feel supported and at ease.
Now, bring your attention to your thighs. Feel the weight of your legs. Notice any areas of holding or tension. With each breath, invite a sense of release into your thighs.
Bring your awareness to your hips and pelvic area. This is often a place where we hold a lot of unconscious tension. Soften this area as much as you can.
Now, bring your attention to your abdomen. Notice the gentle movement of your belly as you breathe. Allow this area to be soft and relaxed.
Move your awareness up to your chest. Feel the expansion and contraction with your breath. Notice your heart beating gently within your chest.
Bring your attention to your shoulders. Let your shoulders drop away from your ears. Release any burdens you may be carrying.
Now, move your awareness down your arms, to your upper arms, elbows, and forearms. Feel the sensations in your arms. Allow them to be heavy and relaxed.
Bring your attention to your hands and fingers. Wiggle your fingers gently, then let them rest. Feel the warmth or coolness in your palms.
Now, bring your awareness to your neck and throat. Soften this area. Release any tightness you might be holding here.
Move your attention to your jaw. Let your jaw hang loose. Unclench your teeth. Allow your tongue to rest comfortably in your mouth.
Bring your awareness to your facial muscles. Soften your forehead. Relax the muscles around your eyes. Allow your whole face to feel at ease.
Finally, bring your awareness to the very top of your head. Imagine a gentle light or warmth spreading over your scalp. Feel your entire body now, from the tips of your toes to the crown of your head. Notice the overall sensation of relaxation and presence.
Take a deep breath in, and as you exhale, gently bring your awareness back to the room. When you feel ready, slowly begin to wiggle your fingers and toes, and gently open your eyes. You are present, you are calm.
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