Saturday, June 27, 2026
Release tension and find deep calm
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 towards the floor.
Begin by bringing your awareness to your breath. Notice the natural rhythm of your inhales and exhales. There's nothing you need to change, just observe.
Feel the air as it enters your nostrils, cool and refreshing. And feel it as it leaves your body, warm and carrying away any lingering tension.
With each inhale, imagine you are breathing in calm. And with each exhale, imagine you are releasing any stress or worry.
Let's bring our attention to the physical sensations in your body. Starting at the top of your head, notice any sensations there. Perhaps a feeling of openness, or maybe a slight pressure.
Now, move your awareness down to your forehead. Soften any lines of tension you might be holding. Allow your brow to relax.
Feel your eyes becoming heavy and relaxed in their sockets. Let go of any strain in your eye muscles.
Bring your attention to your jaw. Often we hold a lot of tension here. Gently allow your jaw to hang loose, unhinging your jaw slightly.
Notice your neck and shoulders. Imagine them melting downwards, away from your ears. Release any tightness held in this area.
Let this wave of relaxation flow down your arms, through your elbows, and into your hands. Feel your fingers becoming heavy and warm.
Now, bring your awareness to your chest and upper back. Notice the gentle rise and fall with each breath. Feel a sense of ease expanding within your chest.
Allow the relaxation to move into your abdomen and lower back. Soften your belly, letting go of any clenching. Feel a gentle support in your lower back.
Continue this journey of relaxation down your hips and through your legs. Feel your thighs becoming heavy and relaxed.
Let this soothing sensation flow down through your knees, your calves, and into your ankles.
Finally, bring your awareness to your feet. Feel your feet pressing gently into the surface beneath you. Notice the soles of your feet, the tops, and your toes. Allow them to fully relax.
You are now a body of deep relaxation, from the crown of your head to the tips of your toes.
With each breath, you sink a little deeper into this state of calm.
Allow your mind to be still, like a calm lake. If thoughts arise, simply acknowledge them without judgment and let them drift away like clouds.
Rest in this stillness for a few moments.
Enjoy this feeling of profound peace and well-being. You are safe, you are calm, and you are at ease.
When you are ready, gently begin to bring your awareness back to your surroundings. Wiggle your fingers and toes.
Take a deeper breath in, and as you exhale, slowly open your eyes, bringing this feeling of calm with you into the rest of your day.
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