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mindfulness · 12 min

Body Healing Meditation

Use this when you need a moment to soothe your body

0:007:45

Press start. This is a quiet space — no music, no ads, just a voice and some room to breathe.

A quiet voice reads the session aloud in your browser — nothing is recorded. You can switch the voice off and follow the text instead.

About this practice

Use this when you need a moment to soothe your body A guided session of about 12 minutes, suited to all levels. Nothing is recorded and no account is needed.

What happens, minute by minute

  1. 0:00Close your eyes gently.
  2. 0:01Take a deep breath in, filling your lungs completely.
  3. 0:03Exhale slowly, releasing any tension you feel.
  4. 0:06Rest your hands on your abdomen, feel the rise and fall of your chest.
  5. 0:10Focus on your feet, notice the weight of them on the ground.
  6. 0:15With each breath, let your shoulders drop about an inch lower.
  7. 0:21Now, bring your attention to your neck. Let it soften.
  8. 0:28Relax your jaw, feel the muscles soften.
  9. 0:36Imagine a gentle rain falling on the window behind you.
  10. 0:45Feel the warmth of the rain, soothing your skin.
  11. 0:55Listen to the sound of the rain, it's a soft, rhythmic beat.
  12. 1:06Inhale deeply, hold for a moment, and exhale fully.
  13. 1:18Now, bring your awareness to your arms. Feel the blood flow.
  14. 1:31With each breath, let your arms become lighter.
  15. 1:45Focus on your fingers, let them relax and unclench.
  16. 2:00Imagine a cup of tea steaming gently on a table in front of you.
  17. 2:16Feel the warmth of the steam, it's soothing and comforting.
  18. 2:33Inhale the steam, let it fill your lungs with calm.
  19. 2:51Exhale, releasing any remaining stress.
  20. 3:10Now, shift your attention to your legs. Feel the weight of them.
  21. 3:30With each breath, let your legs feel lighter.
  22. 3:51Imagine a dog sleeping beside you, its breathing slow and even.
  23. 4:13Feel the calmness of the dog's presence, it's peaceful.
  24. 4:36Inhale deeply, feel the dog's calmness fill you.
  25. 5:00Exhale slowly, letting go of any remaining tension.
  26. 5:25Stay here for a moment, just breathing deeply and calmly.
  27. 5:51When you're ready, gently open your eyes.
  28. 6:18 Wiggle your fingers and toes, get your body moving a little.
  29. 6:46Take one more deep breath, and slowly stand up.
  30. 7:15Thank yourself for this moment of healing and peace.

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

If this one is not quite right, try Body scan for anxiety: 5 minutes, in the air, 12-minute self-compassion meditation for stress or Letting go for heartbreak: 12 minutes, in the queue.