A Simple Relaxation Meditation

A simple relaxation meditation may seem insignificant from the outside, but it delivers real, meaningful benefits, especially as you age and life demands more of your mind and body.

Some of the key advantages are that it gives your nervous system a break, it reduces mental clutter, it helps your body unwind, it improves focus, it supports sleep, it boosts emotional balance, it reconnects you with yourself and it gives you a sense of control.

The beauty of a simple relaxation meditation is that it requires no effort and no experience. It simply asks you to pause, breathe, and treat yourself with kindness.

Music by Christopher Galovan

Transcript

Hi and welcome to this simple relaxation meditation.

A simple relaxation meditation might look small from the outside but it delivers real meaningful benefits especially as you get older and life asks more of your mind and body.

Find a comfortable place to sit or lie down,

Let your body settle,

Let your shoulders drop a little,

Take a slow breath in through your nose and let it out through your mouth.

Start by noticing the weight of your body,

Feel how whatever you are resting on supports you without asking anything from you.

You don't have to hold yourself up right now,

You can let go,

Take another easy breath in and let it soften your chest as you exhale.

Now bring your attention to your face,

Let your jaw loosen,

Let your forehead smooth out,

Let your eyes rest,

Even if they're open,

There's nothing to focus on,

Just ease.

Breathe in gently,

Breathe out slowly,

Let the calm travel down your neck and into your shoulders.

If you're holding any tension,

Imagine it melting away at each time you exhale,

No forcing,

Just softening.

Feel the heaviness in your arms,

The stillness in your hands,

Let your breath move in and out at its own pace,

You don't have to guide it.

Breathe into your belly,

Let it rise,

Let it fall.

Imagine each exhale carrying away a small piece of whatever you don't want or need right now.

Let the comfort move down into your legs,

Feel them settle,

Feel your feet soften.

Stay with the breath for a few more moments,

In and out,

Easy on it.

Tell yourself quietly,

I can rest here,

I'm safe.

Now take one last slow breath,

When you're ready,

Gently bring your awareness back to the room.

Let the calm stay with you as you breathe it in for contentment.