Rest & Reset: A Gentle Full-Body Relaxation

This gentle guided meditation helps you rest deeply and reset your body and mind. Through slow breathing and simple body awareness, you’ll release tension, calm the nervous system, and soften into steady relaxation. The pacing is spacious with moments of quiet to support true rest.

Perfect after a long day or anytime you need to slow down and return to balance.

Transcript

Welcome.

Find a comfortable position,

Either seated or lying down,

And allow your eyes to gently close.

Begin by bringing your attention to your breath.

There's no need to change it.

Simply notice the natural rhythm of breathing in and breathing out.

Now,

Slowly bring your awareness into your body.

Notice the points of contact where your body meets the chair,

The floor,

Or the surface beneath you.

Allow yourself to feel fully supported.

As you continue breathing,

Invite your attention to scan through your body,

Starting at the top of your head and moving downward at an unhurried pace.

Some people notice warmth.

Some notice heaviness or lightness.

Some simply notice space or quiet.

There is no right experience here.

As your awareness moves through your shoulders,

Chest,

And arms,

Allow any tension to soften.

With each exhale,

Imagine releasing what your body no longer needs to hold.

Bring your attention into your abdomen and lower back.

Notice any sensations without analyzing them.

Simply be present with what's here.

Now,

Allow your awareness to move down through your hips,

Legs,

And feet.

Feel the steadiness of the ground beneath you,

Anchoring you in the present moment.

If your mind wanders,

Gently return to sensation.

The body always knows how to guide you back.

Spend a few moments resting in this awareness,

Allowing calm and balance to settle naturally.

When you're ready,

Take a slow grounding breath in and a full breath out.

Gently bring movement back into your body and open your eyes whenever it feels right.

If this kind of awareness feels supportive,

You may enjoy exploring longer,

More personalized sessions as well.