4-Minute Meditation For Stress Relief

A simple guided meditation using breath and body scanning to let go of stress and tension in the body and mind. For busy leaders who want to make better decisions, better connections, and have a simple practice to relieve stress. This meditation is part of the talk "The Inner Reset: Managing Stress As A Leader," available on Insight Timer.

Music credit to Cosmos Connection Music featuring "Lush Planet" (available on Insight Timer).

Transcript

Close down your eyes and take a moment to connect in with your breath.

And gently notice the quality of your breath.

Notice the quality of your breath.

And just notice if it's shallow,

If it's deep,

If it's short or if it's long.

And if you wish to do so,

Change the quality of your breath to longer,

Deeper and fuller breaths.

Slowing down the mental chatter with your breath.

And as you follow your breath in and out,

Now take notice of your body and as you notice your body,

Just start to relax parts of your body which you see are tense.

And you may want to breathe in and breathe out and with the breath out,

Allow your body to relax.

And perhaps you take yourself through from top to bottom,

Head to toe,

A body scan.

And with each breath in,

Invite openness and with each breath out,

Relax that part of your body that feels tense,

Tight or closed.

And then lastly,

Feel the weight of yourself sitting on the seat you're at.

Notice the weight of your body and the contact your body has on the seat.

Bringing yourself back to this moment in your body.

When you feel like you have arrived,

Gently open up your eyes,

Take in the room and go about the rest of your day.