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energy · 15 min

Recharge Your Day Meditation

Use this when you need a midday energy boost

0:00130:00

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 when you need a midday energy boost 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. 0:00Take a deep breath in, and let it out slowly.
  2. 0:10Feel your feet on the ground, rooted and steady.
  3. 0:30Now, bring your attention to your chest. Inhale, feel your chest rise.
  4. 1:00Exhale, and let your chest drop.
  5. 1:40With each breath, imagine tension leaving your body.
  6. 2:30Focus on your shoulders. Inhale, let them expand.
  7. 3:30Exhale, and notice them relax and drop.
  8. 4:40Now, your hands. Inhale, feel them warm and heavy.
  9. 6:00Exhale, and let them rest gently.
  10. 7:30With each breath, your mind becomes clearer.
  11. 9:10Picture a window open, sunlight streaming in.
  12. 11:00Feel the warmth of the sun on your face.
  13. 13:00Inhale the light, and exhale any darkness.
  14. 15:10Now, imagine a kettle whistling, a gentle sound.
  15. 17:30This sound is your reminder to stay present.
  16. 20:00Feel the rhythm of the sound, like a heartbeat.
  17. 22:40Let it guide your breath, slow and steady.
  18. 25:30As you continue to breathe, notice your thoughts.
  19. 28:30Let them pass like clouds in the sky.
  20. 31:40Focus on your breath, a gentle wave.
  21. 35:00Feel it move in and out of your body.
  22. 38:30Now, imagine a dog sleeping beside you, sighing.
  23. 42:10Let that sigh be a release of stress.
  24. 46:00With each breath, you are becoming more relaxed.
  25. 50:00Feel your body becoming lighter.
  26. 54:10Inhale the energy of the moment.
  27. 58:30Exhale any remaining fatigue.
  28. 63:00As you continue to breathe, you feel more energized.
  29. 67:40Picture a path opening before you, filled with light.
  30. 72:30Feel the energy of the path flowing through you.
  31. 77:30Inhale the energy, and exhale any doubt.
  32. 82:40With each breath, you are connecting to your inner strength.
  33. 88:00Feel your energy grow, like a plant in the sun.
  34. 93:30Inhale the light, and exhale any darkness.
  35. 99:10As you come to the end of your meditation, take a deep breath in.
  36. 105:00Exhale, and slowly open your eyes.
  37. 111:00 Wiggle your fingers and toes, and take a moment to feel refreshed.
  38. 117:10When you are ready, gently return to your day.
  39. 123:30Thank yourself for this moment of renewal.

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 12-minute guided letting go practice for physical tension — when it all piles up, 15-minute grounding meditation for test anxiety or Meditation for fatigue: 12-minute softening session, between meetings.