Sunday, October 25, 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. Let your hands rest gently. Close your eyes if that feels right, or soften your gaze.
Take a slow, deep breath in through your nose. And exhale softly through your mouth. Let your breathing settle into its own natural rhythm.
Now bring your attention to your feet. Notice the sensations there. The weight of your feet resting. Any warmth or coolness. Without judgment, just notice.
Guide your attention upward to your calves and knees. Feel any tension held there. With each exhale, imagine that tension softening, melting away.
Move your awareness to your thighs and hips. Let this area grow heavy and relaxed. Feel yourself being fully supported.
Now notice your belly. As you breathe, feel it rise and fall. Let your belly be soft and open.
Bring your attention to your chest and heart. Perhaps you notice your heartbeat. Breathe into this space. Release any tightness you find.
Move to your shoulders. Notice if they are lifted or tense. Gently let them drop. Feel them soften away from your ears.
Now scan your arms and hands. From your shoulders down to your fingertips. Let your hands grow loose and heavy.
Bring awareness to your neck and jaw. Unclench your jaw. Let your tongue rest. Allow your neck to soften.
Now feel your whole body at once. Breathing. Resting. Held. Let yourself be completely still.
Notice your face. Smooth your forehead. Soften around your eyes. Let your whole face relax.
Take one more slow, deep breath. And as you exhale, carry this softness and calm with you.
When you are ready, gently wiggle your fingers and toes. Open your eyes. Thank yourself for this time of rest.
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