Saturday, July 4, 2026
Release tension and find deep calm
5-Minute Guided Meditation
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Welcome. Find yourself a comfortable position, either seated or lying down. Allow your body to settle.
Let your shoulders relax away from your ears.
Notice the weight of your body as it rests against the surface beneath you.
Now, gently close your eyes, or soften your gaze.
Bring your awareness to your breath.
There's no need to change it, simply observe the natural rhythm.
Feel the gentle rise and fall of your chest, or your abdomen.
Inhale... and exhale.
Let’s begin to invite relaxation into the body, starting with your feet.
Bring your attention to your toes.
Notice any sensations there.
With each exhale, imagine any tightness in your feet dissolving, flowing away.
Now, move your awareness up to your ankles and your calves.
Feel the muscles in your lower legs.
As you breathe out, let go of any tension you might be holding here.
Imagine a wave of relaxation washing up your legs, all the way to your knees.
Continue this journey of release up through your thighs and hips.
Feel the large muscles of your thighs.
Allow them to soften.
Release any tightness in your hips and pelvic area.
With each breath, you are sinking deeper into a state of calm.
Now, bring your awareness to your abdomen and your lower back.
Notice the gentle movement of your breath in your belly.
Let go of any clenching or holding in this area.
Allow your lower back to relax completely.
Feel your spine lengthening and releasing.
Move your attention to your chest and your upper back.
Feel the expansion of your chest as you inhale.
And the gentle softening as you exhale.
Let go of any constriction in your chest or shoulders.
Imagine any knots of tension in your upper back unwinding.
Now, bring your awareness to your arms, all the way from your shoulders down to your fingertips.
Feel your upper arms, your elbows, and your forearms.
Allow them to feel heavy and relaxed.
Notice your wrists and your hands.
Feel your fingers.
With each exhale, let go of any remaining tension in your arms and hands.
Finally, bring your attention to your neck, your jaw, and your face.
Gently release any tension you are holding in your jaw.
Allow your tongue to rest naturally in your mouth.
Soften the muscles around your eyes.
Relax your forehead.
Feel a sense of deep peace spreading across your entire face.
You are now resting in a state of profound relaxation.
Simply be present with this feeling of calm.
Allow yourself to simply float in this peaceful awareness.
Enjoy this moment of stillness.
When you are ready, slowly begin to bring your awareness back to the room.
Wiggle your fingers and your toes.
Gently stretch your body if it feels good.
And when you are ready, open your eyes.
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