SoftlyStillStart now

mindfulness · 15 min

Nervous System Soothe

Use this meditation when your body feels tense and restless

0:005:00

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 meditation when your body feels tense and restless A guided session of about 15 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, and let it out slowly.
  3. 0:03Feel your feet on the ground.
  4. 0:06With each breath, your body becomes more relaxed.
  5. 0:10Notice the rhythm of your breath.
  6. 0:15Let your shoulders drop about an inch.
  7. 0:21Relax your jaw, like a dog at rest.
  8. 0:28Inhale deeply, and exhale through your mouth.
  9. 0:36Imagine a warm, gentle light around you.
  10. 0:45Focus on the sound of rain on the window.
  11. 0:55Feel the coolness of the rain on your skin.
  12. 1:06Listen to the soft whir of a kettle on the stove.
  13. 1:18Imagine a dog sighing beside you, deep and content.
  14. 1:31With each breath, your body becomes lighter.
  15. 1:45Inhale peace, exhale tension.
  16. 2:00Feel the weight of your body on the chair or bed.
  17. 2:16Your muscles are softening with each breath.
  18. 2:33Notice the warmth of your hands and feet.
  19. 2:51Inhale calm, exhale any discomfort.
  20. 3:10Imagine a peaceful scene in your mind.
  21. 3:30Feel the safety of this place.
  22. 3:51Inhale the feeling of being held, gently.
  23. 4:13Exhale any remaining tension.
  24. 4:36When you're ready, open your eyes and sit quietly for a moment.

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 Sleep: 7-minute grounding meditation, before work, Meditation for tight shoulders and neck: 15-minute gratitude session, at the weekend or 12-minute noting meditation for appreciation.