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stress · 12 min

emotional release meditation

use this when you need to let go of the day's stress

0:0020:48

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 to let go of the day's stress 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. 0:00Find a comfortable seat. Rest your hands on your lap.
  2. 0:08Close your eyes gently. Take a deep breath in... and exhale slowly.
  3. 0:18Notice your breath. Feel it fill your lungs... and leave them empty.
  4. 0:30Imagine a warm, gentle light in your chest.
  5. 0:44Let it expand, filling your whole body with warmth.
  6. 1:00As you breathe in, feel the light growing stronger.
  7. 1:18As you breathe out, let go of any tension you're holding.
  8. 1:38Focus on your feet. Feel the weight of your body pressing down on the floor.
  9. 2:00Notice the sensation of your clothes against your skin.
  10. 2:24Breathe in... and feel the light move down to your legs.
  11. 2:50With each breath, it travels lower, reaching your hips and thighs.
  12. 3:18Now, let the light flow into your stomach.
  13. 3:48Feel it ease any tightness you might be holding there.
  14. 4:20Breathe in... and let the light move into your chest.
  15. 4:54It's like a gentle wave, smoothing out any rough edges.
  16. 5:30With each breath, you're more relaxed.
  17. 6:08Now, let the light move into your shoulders.
  18. 6:48Feel them drop about an inch as you release any strain.
  19. 7:30Breathe in... and let the light flow into your neck.
  20. 8:14It's like a cool breeze, soothing your muscles.
  21. 9:00With each breath, you're more at ease.
  22. 9:48Now, let the light move into your head.
  23. 10:38Feel it calm your thoughts, like a quiet room.
  24. 11:30With each breath, you're more peaceful.
  25. 12:24Stay with this feeling for a moment.
  26. 13:20When you're ready, slowly open your eyes.
  27. 14:18 Wiggle your fingers and toes. Feel the energy return to your body.
  28. 15:18Gently stretch your arms and legs.
  29. 16:20Take a deep breath in... and exhale slowly, releasing any remaining tension.
  30. 17:24Thank yourself for this moment of peace.
  31. 18:30When you're ready, gently return to your day.
  32. 19:38Remember, you can return to this feeling anytime you need to.

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 Gratitude meditation for falling asleep (20 min), in the hour before an interview, A mindful pause: 15-minute self-compassion or Sleep: 10-minute noting meditation, in the morning.