Relaxation and Healing Meditation

About this practice

Use this when you need to unwind and find peace A guided session of about 8 minutes, suited to all levels. Nothing is recorded and no account is needed.

What happens, minute by minute

0:00Close your eyes gently.
0:01Take a deep breath in, slowly, filling your lungs.
0:03Exhale, releasing any tension you might be holding.
0:06Notice the rhythm of your breath, in and out.
0:10Let your hands rest on your lap, palms facing up.
0:15Feel the warmth of your skin against the fabric.
0:21Imagine a gentle stream flowing around you.
0:28The water is calm, like the surface of a pond after rain.
0:36Listen to the soft sound of the water, a gentle murmur.
0:45Feel the coolness of the water on your skin.
0:55Your body is relaxed, each part letting go.
1:06Your mind is quiet, the thoughts passing by like leaves in the wind.
1:18Focus on the sensation of your feet on the ground.
1:31Feel the solid support of the earth beneath you.
1:45Your legs are heavy, like a tree's roots.
2:00Your hips are relaxed, no longer tense.
2:16Your lower back is straight, supported by your chair.
2:33Your upper back is open, shoulders dropping slightly.
2:51Your neck is loose, your head resting gently on your shoulders.
3:10Your jaw is relaxed, a soft smile on your lips.
3:30Your eyes are closed, the world outside fades away.
3:51Inhale, feeling the air fill your lungs.
4:13Exhale, releasing any remaining tension.
4:36Stay here, in this peaceful place, for a few more moments.
5:00When you're ready, gently bring your awareness back to your body.
5:25 Wiggle your fingers and toes, feeling the sensation return.
5:51Open your eyes, feeling refreshed and calm.
6:18Thank yourself for this moment of peace.
6:46Return to your day with a sense of ease and well-being.
7:15You did it. Well done.

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