7-Minute Meditation To Feel Calm & Relaxed

This short & simple meditation is a quick & easy way to release stress, and feel more calm & peaceful. By focusing on your breath & body, tension melts away & you are able to rest & relax. Because when your body relaxes, your mind feels safe to relax as well.

It’s perfect to start or end your day or when you need a midday break. In less than 7 minutes you can slow down, and feel more centered & serene.

Transcript

Hi,

I'm Tineke from Mirasa and I will guide you in a short and simple meditation to help you relax.

Take a comfortable seat with your spine straight.

Feel your sit bones on the surface beneath you.

Let yourself be carried by that surface.

Allow yourself to sink down.

Take a few slow,

Deep breaths in and out.

Make your exhalations longer than your inhalations.

As long as feels good to you.

Focus on the air traveling in and out your body.

Feel the air moving down your nose,

Filling up your lungs and belly.

Your ribs and belly expand when you breathe in and contract when you breathe out.

Feel the slight movements of your body when you're breathing.

Your body moves very gently on the slow rhythms of your breath.

This flow helps your body soften and relax.

Now notice if you feel any tension in your body.

If you do,

Guide your breath to that part and intentionally let your muscles relax.

Release all unnecessary tension while breathing deeply and slowly.

Let gravity help you.

Feel your muscles relaxing.

Tension is melting away.

Allow your face to relax.

Release tension around your eyes and loosen your jaw.

Slowly breathe in.

Let your shoulders hang down.

Feel the tension melt from your arms.

Relax your hands and fingers.

Your body is relaxing.

Allow your hips and legs to sink down into the surface beneath you.

Release all tension from your body.

Let it flow away with your breath.

It's safe for you to relax.

Don't worry if your mind wanders off.

That's completely normal.

It is okay if it is.

If it happens,

Bring your attention back to your breath and to the feeling of relaxation in your body.

Breathe deeply.

When your body relaxes,

Your mind feels safe to relax as well.

This is your moment.

Take a few deep breaths.

Sink into yourself a little deeper.

Feel your body soften.

Let yourself rest.

Embrace this feeling of rest and relaxation to take it with you in the rest of your day.

Bring your attention back to this moment.

Notice the sounds around you.

You can wiggle your fingers or toes.

And when you feel ready,

Open your eyes.

Welcome back and thank you for connecting with me.

Until next time.