Peaceful Relaxation Meditation - 20-Minute Daily Insight

This meditation will guide you into a state of peaceful relaxation, helping you to release any stress or worries. This meditation is available in 5, 10, and 20-minute versions. This is the 20-minute version.

Transcript

Welcome to this meditation recording which has been designed to help you relax and create inner peace. You can close your eyes if you've not already done so and focus all of your attention on your breathing which is your single most important function even though you probably rarely think about it on a conscious level as breathing is an autonomic unconscious process and people often breathe far too shallowly but by consciously training yourself to breathe slowly and deeply you will begin to have more control over your levels of stress and anxiety and so I want to show you a diaphragmatic breathing technique which you can use whenever you need to focus your mind and relax and you can begin to breathe very slowly and deeply and as you inhale push your stomach out as you inhale your stomach goes out and as you exhale your stomach will naturally go in and your chest will expand and don't worry if it feels awkward at first as it may take time to master however this is the correct way to breathe and so it's well worth practicing and I want you to continue this breathing pattern by breathing in through your nose and out through your mouth in through your nose and out through your mouth creating a circular breathing motion and you can say the word relax silently on every out breath and you continue this breathing motion ten or more times or for as long as you feel comfortable then you can gradually let your breathing return to normal and you will remember that if at any time a problem arises and you need to reduce your level of anxiety and compose yourself maybe before a meeting or a performance of some kind just take six slow deep diaphragmatic breaths and you will quickly relax yourself and feel very calm and it will also help you to think more clearly by increasing the oxygen intake up to your brain and you will notice already how relaxed your body has become from the top of your head to the tips of your toes and any tension in your forehead is disappearing as all the muscles there are becoming loose and relaxed so that you no longer frown and all the muscles in your jaw have become loose and relaxed as your jaw sinks down and your tongue rests gently on the bottom of your mouth as you become aware of an increasing feeling of comfort spreading down through your body into your neck and shoulders letting go of any tightness or tension in the muscles there you find yourself in this beautiful garden and you feel the softness of the newly cut grass beneath your feet and the scent of many brightly colored flowers is all around you and there is the gentle sound of birds singing echoing faintly in the stillness of the air it's almost a magical place stretching into the distance as far as the eye can see in all directions and there are many tall elegant trees and lush manicured lawns and beautiful exotic plants the Sun is shining brightly and there is a cool breeze brushing lightly against your skin and the temperature is just as you would like it and there is no pollen in this garden as the air here is pure and fresh and as you marvel at all the vivid colors all around you you feel a deep feeling of inner peace and calm and you take a deep breath and as you breathe out you relax deeper and deeper and as you stroll around the garden you wander towards some beautiful flowers and as you approach them you notice their pleasant aroma and you can see the colors of these flowers are so bright and vibrant with deep rich colors and you take a deep breath again and as you breathe out you relax deeper still and as you continue on your way you soon come to an interesting winding pathway which you know leads down to a beach and you take a few steps more and stroll along this winding pathway relaxing deeper and deeper with every step and you soon reach the beautiful beach with its miles of golden sand and you slip off your shoes and stroll across the soft sand and you gaze out into the distance and marvel at the vastness of the sea and you watch how the waves roll towards the beach in a never-ending sequence one after another in a perfect rhythm and you hear the sound of the waves building up and then petering out as they near the beach and you feel a deep feeling of peace and calm now as you feel the warm sea air lightly brushing your skin and as your feet sink deeper into the sand with every step you take so you relax deeper and deeper still and you soon reach the wet sand near where the sea begins and you notice how much louder the sea is up close as wave after wave rolls towards you and your feet now sink down deeper than before into the wet sand and when you reach the sea you let your toes test the water which is slightly cold at first but soon warms as you take a few more steps into the water and as you allow the waves to roll over your feet and ankles and then retreat again you breathe in the pure fresh sea air and relax deeper and deeper and after a while you stroll back up the beach and you come across a sun lounger with a sunshade and a table which is there especially for you and you adjust the sunshade so that it's just right and lie back in the chair and as you do so you take a deep breath once again and you relax deeper and deeper still and as you lie back you gaze out at the calm blue sea and you see the waves rolling towards the beach and hear the faint sound of seagulls up above the sun is shining brightly and the sky is clear blue not a cloud in the sky and you relax on your bed with not a care in the world and you take a deep breath and as you breathe out you relax ten times deeper now and so I'm going to suggest that you will continue to feel more relaxed about yourself and your work and the world around you and from now on you will have more self-belief and more enthusiasm for life and feel so much more optimistic about your future and you will approach any difficulties with a much more relaxed attitude in every way and your relationships will be more positive as you find it easier to get on with people and you will feel more compassionate and loving towards yourself and others too and what you give out will come back to you tenfold and from now on your nerves will grow stronger and steadier your mind will feel calmer and clearer and you will feel so much more calm and composed under pressure as you will be able to stand back and detach yourself from any stressful situations almost as though you are viewing it from a distance and you will always remember to use your slow deep breathing whenever you need to feel calm and in control and as time goes by you will develop an inner strength and calm and a self-belief that you can achieve anything you want to when you focus your mind in a positive way and all of these positive thoughts and feelings will stay with you and you will continue to feel more relaxed all the time and now it's time to gently stretch your body and open your eyes feeling completely refreshed and relaxed and looking forward to the rest of your day now and I wish you all the very best best wishes

Reviews

Outstanding!!!! Thank you 🙏

Relaxing as always. It is a wonderful vacation from reality. I have used this breathing technique to lower anxiety level. It works and I have shared this with others. It is a great way to start the day and it would probably also be good if you have a problem falling asleep.

Really peaceful as if I was floating

Glenn’s meditations always help me relax and feel more confident, hopeful, and at peace.

Loving meditation