Longevity logo

Guided Meditation For Tension & Stress Relief

Guided individual or group meditation

By Makayla RichardsPublished 4 years ago 2 min read
3
Guided Meditation For Tension & Stress Relief
Photo by Simon Rae on Unsplash

We are going to begin a guided meditation that will last for a few moments in hopes to relax your body and relieve yourself of some of your daily stressors. Feel free to play some soft and calming music, here are a few of my recommendations:

Anything by Vitamin String Quartet

Classical Music Playlists on Spotify or Youtube

https://www.youtube.com/watch?v=PVcgg8QFVl8

https://www.youtube.com/watch?v=7uJb8PY3I4o

Feel free to find your own resources and guided music or practice this meditation in silence. Whatever moves you at the time of meditation.

Slow your breath and begin to slowly close your eyes. Paying attention to the flutter of your eyelashes as they descend. Feel your heartbeat as it transitions from a quick flutter to a stilled rhythmic beat as your body relaxes completely. As you begin to relax, focus on each muscle in your body. Is there tension? Is there stress? Muscle by muscle, release the tension you are holding either knowingly or not. First, start with your toes. Clench your toes tightly for 1, 2, 3, 4. Focusing only on your toes. Now release and feel the stress float away. Next, clench your legs. Strong and steady as you focus all of your brain power and mind. Hold for 1, 2, 3, 4 and release letting it float away with the wind of your breath. Next, tighten your abdomen. Hold your breath for a count of 4 and focus all of your energy and strength on clenching. Release slowly with your breath and take a moment to take some mindful breaths. Breathing in and out with the rhythm of your heart beat. Thump, thump. Breathe in and out for a count of 4. Now, begin to focus your attention on your hands. Slowly begin to draw your fingers into your palms, finger by finger and clenching them as if you are holding onto your tension and stress. Slow your mind of any other thoughts and begin to slowly release your hand, finger by finger over a count of 4. 1, 2, 3, 4 and release. Now begin your rhythmic breathing. In and out, in and out as you slow your breath and focus your attention on your heart beat again. Now that your mind and body are relaxed and whole, we will move into the next part of this guided meditation.

Begin thinking about water. Rushing water, rain storms, waterfalls, the ocean. The sound of whooshing waves and imagine them crashing against your body as you float, calm in the cool waters and your mind at ease. Begin to feel the weightlessness of your body as your muscles progressively relax. Lie quietly and peacefully making each breathe enter and exit your body with a smooth flow. Picture the sounds of the waves and the water. Begin to imagine the sounds of the seagulls and the quiet murmur of the people, a serene background noise that will allow you to drift calmly into a peaceful state. Allow your mind to go blank, focusing only on relaxation and peace. Slowly begin, when you are ready, to open your eyes and continue to breathe a slow and rhythmic breath. Slowly begin to sit yourself up if you are lying down or begin to resume your activities and notice how your body has relaxed and allowed the tension of your daily life to float away like the ocean waves. Be at peace with yourself and begin your day on a new foot. Namaste

I have added some additional meditation sounds for the second part of the guided meditation below:

https://www.youtube.com/watch?v=f77SKdyn-1Y

https://www.youtube.com/watch?v=WwzbkaqT8Ow

meditation
3

About the Creator

Makayla Richards

22 year old aspiring writer.

Reader insights

Be the first to share your insights about this piece.

How does it work?

Add your insights

Comments

There are no comments for this story

Be the first to respond and start the conversation.

Sign in to comment

    Find us on social media

    Miscellaneous links

    • Explore
    • Contact
    • Privacy Policy
    • Terms of Use
    • Support

    © 2024 Creatd, Inc. All Rights Reserved.