Restoring Peace Meditation

About this practice

Use this when you're feeling overwhelmed and need a moment of calm 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.
0:01Take a deep breath in. Hold it for a count of three.
0:03Exhale slowly, releasing any tension you feel.
0:06Now, bring your attention to your feet. Feel the weight of them on the ground.
0:10With each breath, imagine the stress leaving your body, like raindrops on a window.
0:15Focus on your breath. Notice the rise and fall of your chest.
0:21If your mind wanders, gently bring it back to your breath.
0:28Picture a calm, quiet room. Feel the peace around you.
0:36Listen to the gentle hum of a kettle on the stove. It's a soothing sound.
0:45Imagine a dog nearby, sighing softly in contentment.
0:55With each breath, you're becoming more relaxed.
1:06Feel the warmth of the sun on your skin, if you're outside.
1:18Now, bring your attention to your hands. Wiggle your fingers, feel the sensation.
1:31As you continue to breathe deeply, let go of any remaining stress.
1:45Imagine a gentle breeze, cooling your face.
2:00With each exhale, you're letting go of worry.
2:16Focus on the rhythm of your breath. It's a steady, comforting beat.
2:33Feel the ground beneath you, a solid foundation.
2:51If you're lying down, notice the comfort of your bed.
3:10In this moment, you're safe and at peace.
3:30As you continue to breathe, let your body relax completely.
3:51When you're ready, slowly open your eyes.
4:13Take a moment to feel the calmness you've created.
4:36Gently return to your day, carrying this peace with you.

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