Relaxation Journey — guided meditation (8 min)

About this practice

Use this meditation to unwind after a long day A guided session of about 8 minutes, suited to all levels. Nothing is recorded and no account is needed.

What happens, minute by minute

0:00Find a comfortable seat, let your feet rest flat on the floor.
0:01Close your eyes gently, let your eyelids drop.
0:03Take a deep breath in, hold it for a moment, then exhale slowly.
0:06With each breath, feel your body becoming heavier.
0:10Focus on your hands, notice the warmth of your palms.
0:15Now, shift your attention to your feet, feel the weight of them on the ground.
0:21Inhale, and as you exhale, let your shoulders drop about an inch.
0:28Keep breathing deeply, allowing your body to relax further.
0:36Imagine a gentle rain falling outside your window, soothing you.
0:45Feel the coolness of the raindrops on your skin.
0:55Listen to the sound of the rain, it's a soft, rhythmic beat.
1:06Now, bring to mind the sound of a kettle whistling, a warm, inviting sound.
1:18Let that sound fill your ears, let it relax you.
1:31Inhale, and as you exhale, feel your chest expand, your ribs move.
1:45With each breath, your body becomes more relaxed.
2:00Focus on your breath, feel it enter and leave your body.
2:16As you breathe out, let go of any tension you might be holding.
2:33Imagine a dog sleeping beside you, sighing softly.
2:51Feel the calmness of the dog, its gentle breathing.
3:10Inhale, and as you exhale, let your whole body sink into relaxation.
3:30Keep breathing, let your mind follow your breath.
3:51If thoughts arise, simply observe them, let them pass.
4:13With each breath, you are becoming more relaxed.
4:36When you're ready, gently open your eyes, and take a moment to feel the peace you've found.

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