5 Minute Guided Relaxation Meditation Script
With everything going on in the world today, now more than ever it’s important to take a few minutes every day to relax and decompress.
Even if you’re unbothered by global events, and you’re dealing with your own version of daily chaos, a full plate of things to do, a to-do list that keeps growing, you deserve time to relax.
Not only do you deserve time to relax, taking time to recharge your battery at least once a day can help you operate at your highest level.
By utilizing even just a few of your minutes for rest and relaxation, you could get those things knocked off the to-do list in a faster, more efficient way, simply because when you relax, you give yourself time to clear mental space.
With a renewed, clear mental space, you may be able to consider new ideas you hadn’t thought of before, which could help you achieve your goals more seamlessly, or at least, in a less stressed out way.
If you have goals to achieve, would it not be better if you could achieve them while feeling fine about it, rather than while feeling stressed and stressing out everyone else in the process too?
I think that’s the best case scenario and while not always possible, guided meditations for relaxation can help you do the best you can at that.
One of the easiest ways to relax is with guided meditation. All you need is a willingness to shift your thoughts towards relaxing, which in turn, will guide your entire energy field there.
And sometimes, shifting your thoughts towards relaxation also shifts your emotions there plus it inspires your physical body to release tension, too.
Guided meditations can create a trickle down effect, which will inspire relaxing energy to fill your body and perhaps from there, your space.
When relaxing energy emanates from you, it will be palpable by others and it has the potential to relax the people around you. So sometimes, if I notice others around me are feeling a bit tense, I’ll do a relaxation meditation like the one below in my mind, first to relax myself.
Then, as I benefit from this calm, peaceful state inside me, it ripples out from me and it has influenced the rooms I’m in.
You can do relaxation meditations whenever you personally feel like you could relax - like whenever you feel stressed, anxious, irritable, angry, rushed or upset.
I personally like to do relaxation meditations when I feel rushed, like, when I am feeling that I have a lot to do but not enough time to do it in.
It slows me down and helps me focus on just doing one thing greatly, at one time, as best as I can.
That’s all you can do anyway.
To begin, if you have a ritual you like to start your meditation practice with, like lighting a candle or turning on some gentle instrumental music, do that now.
Now take a minute to sit down, uncross your legs, if they are crossed. Roll your shoulders back and down. Roll your neck from side to side.
Rest your arms alongside you.
Big inhale and exhale.
To practice this 5-minute relaxation meditation, read the words below:
Slowly inhale and exhale.
Inhale and exhale.
Inhale and exhale.
Bring your attention to your toes and wiggle them. Ask your toes to relax. Bring your attention to the soles of your feet, wiggle your feet and ask them to relax. Now notice your ankles, wiggle your ankles and ask them to relax.
Follow your attention to your shins, asking your shins to please relax. Now bring your attention to your kneecaps, asking them to relax. Bring your attention to your hips, and ask them to relax.
You may shift in your seat naturally as they relax.
Now focus on your torso - ask your stomach to relax. Breathe in and out, ask your chest to please relax and ask your shoulders to please relax and roll them up, back and down in a small circle.
Now ask your neck to relax and your head, to please relax. Move your head from side to side to release any tension in your neck.
Soften your gaze and begin to visualize yourself sitting on a beach in a reclining chair, enjoying your favorite drink.
This beach is nearly empty, except for you and everyone who loves you - take a moment to visualize all of these people, both those currently alive and those now in Spirit, are in the image.
Imagine they are all turning to smile at you and you can feel they are grateful you’re there with them.
Everyone is smiling and having fun and enjoying the day, including you.
It’s warm, the breeze is gentle, the waves are softly rolling on the shore and there are no clouds in the sky. You have a cooler of food nearby, your car is parked nearby and all is well.
There are games, amenities and anything else that you could need just within visual distance. There’s a dune behind you and tall grasses blowing in the breeze.
Repeat internally, “I am well. I am safe. The people who love me are here.”
Now take a moment to imagine the peaceful energy of the ocean aligning with your body. You can feel the waves in your energy field and you can hear the sound of the water rolling through your body.
Visualize the water’s energy going to any part of your body where there is pain and cleansing this space. As the water energy and water sound roll over your body, it’s also cleansing you of any and all negative energies, which releases any tense thoughts and emotions from your mind.
The sound of the water is balancing your energy body and creating a sense of ease. Take a moment to breathe this energy in and out.
Breathe in and out, and appreciate the energy of the water for doing this task. Appreciate your loved ones for supporting you. Imagine your heart filling with grateful energy and grateful energy overflowing from your body.
Inhale and exhale.
Your relaxation meditation is now complete.
Who did you see surrounding you on the beach? How do you feel now?
The people who appear in this visualization are often part of your soul family and they energetically support you even when they aren’t physically present.
Take a moment to internally think thoughts of gratitude for these people, as they are boosting up your energy when you don’t ask them to.
If you liked this meditation, repeat it by visualizing yourself in any environment that’s relaxing for you - it could be a mountain cabin, a vineyard’s patio or your favorite view.
Now that you’ve completed this exercise, you’re free to carry on with your day.
For more guided meditations like this, start your 14-day free trial in The Membership!
The Membership is a guided intuitive and spiritual development program, featuring a curated online hub of rotating learning topics with at-home lessons and exercises, live workshops and guided meditations so you can flourish in your sacred connection anywhere, anytime and at your own pace.
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