calm your mind, soothe your spirit

About this practice

use this meditation to find peace and relaxation, especially after a long day A guided session of about 8 minutes, suited to all levels. Nothing is recorded and no account is needed.

What happens, minute by minute

0:00sit comfortably, close your eyes, and take a deep breath in...
0:01hold it for a moment, then let it out slowly...
0:04now, feel your feet on the ground, the weight of your body...
0:09let your shoulders drop about an inch...
0:16rest your hands on your lap, palms facing up...
0:25take another deep breath, filling your lungs with air...
0:36as you exhale, imagine the stress leaving your body...
0:49focus on the rhythm of your breath, in and out...
1:04listen to the quiet sounds around you, the hum of the room...
1:21if you hear a noise, let it pass, like leaves rustling in the wind...
1:40now, bring to mind a place you feel safe and at ease...
2:01it could be a quiet room, a favorite chair, or a peaceful garden...
2:24picture yourself there, feeling the comfort of the space...
2:49let your thoughts flow freely, without judgment or worry...
3:16if your mind wanders, gently guide it back to your safe place...
3:45with each breath, feel yourself becoming more relaxed...
4:16your body is heavy, like a dog sleeping on the couch...
4:49your muscles are soft, like a warm, wet towel...
5:24your heart is calm, like the gentle sound of rain on a window...
6:01continue to breathe deeply, letting go of tension...
6:40when you're ready, slowly bring your awareness back to your body...
7:21 Wiggle your fingers and toes, stretch if you need to...
8:04when you're ready, open your eyes and take a moment to feel refreshed...

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