Tuesday, October 6, 2026
Connect with your body and release stored tension
5-Minute Guided Meditation
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Welcome to this body scan meditation. Find a comfortable position, either lying down or sitting. Allow your eyes to gently close, or soften your gaze downward. Take a slow, deep breath in. And as you exhale, let your body begin to settle.
Now bring your attention to your feet. Notice any sensations there. Warmth, coolness, tingling, or perhaps nothing at all. Simply observe. With each exhale, imagine tension melting away from your feet.
Move your awareness up into your ankles and calves. Feel the weight of your legs resting. Let go of any holding or tightness you find there.
Now bring your attention to your knees and thighs. Notice how they feel. If there is tension, breathe into it. Let your exhale carry it away.
Feel your hips and pelvis now. This is where we often store stress without knowing it. Take a deep breath in. And as you breathe out, release any gripping in this area.
Bring your awareness to your lower back and abdomen. Feel your belly rise and fall with each breath. Let your stomach soften completely.
Now your chest and upper back. Feel your ribcage expand as you breathe in. And contract as you breathe out. Any tightness here can begin to dissolve.
Move your attention to your shoulders. These carry so much of our tension. Let them drop away from your ears. Feel them become heavy and loose.
Now your neck and throat. Soften these areas. Let your jaw relax. Your tongue rest. Your face soften. Your forehead smooth.
Feel your entire body now. Notice any remaining tension. Breathe into those places. And release.
Take one more deep breath in. And as you exhale, feel your whole body relax completely. You are grounded. You are calm. You are present.
Gently wiggle your fingers and toes. When you are ready, open your eyes. Carry this sense of calm with you.
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