Relax Your Mind, Ease Anxiety

About this practice

Use this meditation when you're feeling overwhelmed A guided session of about 5 minutes, suited to all levels. Nothing is recorded and no account is needed.

What happens, minute by minute

0:00Find a comfortable seat. Close your eyes gently.
0:05Take a deep breath in. Hold it for a count of three.
0:15Exhale slowly. Notice your chest expanding and contracting.
0:30Focus on your breath. Feel each inhale and exhale.
0:50Let your thoughts pass like clouds in the sky.
1:15With each breath, let go of tension in your shoulders.
1:45Imagine a gentle rain falling around you, soothing you.
2:20Feel the raindrops on your skin, cooling you down.
3:00Picture a warm, comforting blanket wrapping around you.
3:45Relax your jaw. Notice your teeth gently touching.
4:35Your hands are resting on your lap. Feel their weight.
5:30Inhale deeply, filling your lungs with air.
6:30Exhale, releasing any remaining stress.
7:35Focus on the rhythm of your heartbeat.
8:45Let your mind settle into a peaceful state.
10:00If you notice your mind wandering, gently bring it back to your breath.
11:20With each breath, you're becoming more relaxed.
12:45Feel the weight of your body on the chair, grounding you.
14:15Your muscles are softening, one by one.
15:50Inhale, filling your body with calmness.
17:30Exhale, releasing any anxiety you're holding.
19:15Your mind is quiet, your body is at ease.
21:05Stay with this feeling for a few moments longer.
23:00When you're ready, slowly open your eyes.
25:00 Wiggle your fingers and toes. Feel refreshed.
27:05Gently move your body, if you need to.
29:15Take a moment to appreciate how relaxed you feel.
31:30Thank yourself for this time of peace and calm.
33:50Now, you can gently return to your day.
36:15Remember, you can return to this feeling anytime.
38:45I'm here for you, every step of the way.

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