5-Minute Relaxation for Beginners

About this practice

Use this short meditation to unwind before bed A guided session of about 7 minutes, suited to beginners. Nothing is recorded and no account is needed.

What happens, minute by minute

1. 0:00Find a comfortable seat. Sit or lie down.
2. 0:01Close your eyes gently, and take a deep breath in. Hold it for a moment.
3. 0:04Exhale slowly, releasing any air. Notice your chest rise and fall.
4. 0:08Now, let your breath flow naturally. Inhale through your nose, exhale through your mouth.
5. 0:14With each breath, feel your body relax. Start with your head, then your neck.
6. 0:22Your shoulders drop about an inch lower with each exhale.
7. 0:32Relax your arms, allowing them to hang loosely at your sides.
8. 0:44Let your hands rest softly, palms facing up or down.
9. 0:58Feel the weight of your legs on the ground or your back against the chair.
10. 1:14With each breath, your legs become lighter.
11. 1:32Your feet are warm, like the sun on a summer day.
12. 1:52Your toes wiggle, feeling the floor beneath them.
13. 2:14Your mind is quiet, like the sound of rain on a window.
14. 2:38A dog sighs softly in the distance, reminding you to rest.
15. 3:04Your breath is slow and steady, like the gentle hum of a kettle.
16. 3:32You are here, in this moment, with your body and your breath.
17. 4:02Feel the rhythm of your heartbeat, a steady beat like the ticking of a clock.
18. 4:34With each beat, you are more relaxed.
19. 5:08Your body is at ease, your mind is at peace.
20. 5:44Inhale deeply, filling your lungs with calm.
21. 6:22Exhale slowly, releasing any remaining tension.
22. 7:02You are safe, you are at rest.
23. 7:44When you're ready, gently open your eyes.
24. 8:28 Wiggle your fingers and toes, and stretch if you need to.
25. 9:14Thank yourself for this moment of peace.

Meditation is a practice, not a treatment. If you are dealing with ongoing distress, please also reach out to a professional.