Restorative Healing Meditation

About this practice

Use this meditation to soothe your body and mind 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. Take a deep breath in, and let it out slowly.
0:03Notice your hands resting on your lap. Feel the warmth of your skin.
0:06With each breath, your body becomes more relaxed.
0:10Focus on your breath. Inhale through your nose, exhale through your mouth.
0:15As you breathe out, let go of any tension you're holding.
0:21Imagine a gentle rain falling outside your window. Listen to the soft pitter-patter.
0:28Feel the raindrops touching your skin, cooling you down.
0:36Now, bring your attention to your feet. Notice the sensation of the floor beneath them.
0:45With each breath, your feet feel heavier, more grounded.
0:55Move your awareness up to your legs. Feel the weight of your legs supported by the chair.
1:06Your legs are relaxed, heavy, and steady.
1:18Now, let's focus on your torso. Inhale, and feel your chest expand.
1:31Exhale, and let your chest sink down, releasing any tightness.
1:45Your torso is soft, relaxed, and at ease.
2:00With each breath, your shoulders drop about an inch lower.
2:16Your neck is relaxed, your head is light.
2:33Imagine a warm, comforting blanket wrapping around you.
2:51Feel the blanket's texture, the warmth of the fabric against your skin.
3:10Your entire body is enveloped in this gentle embrace.
3:30As you continue to breathe, you feel more and more at peace.
3:51With each breath, you are healing, you are at rest.
4:13When you're ready, gently bring your awareness back to your body.
4:36 Wiggle your fingers and toes. Wiggle your legs and arms.
5:00Open your eyes when you're ready. Take a moment to feel refreshed.
5:25Thank yourself for this time of healing and relaxation.
5:51Gently return to your day, carrying this calm with you.
6:18You did well. You are well.
6:46Thank you for meditating with me.
7:15Take a deep breath in, and let it out slowly.

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