5-Minute Guided Meditation for Relaxation

A Pause to Reconnect

Following on from our introduction to meditation, I thought it would be a good idea to provide you with a simple meditation guide that you can use to help you relax:

Begin in a comfortable seated or lying position.

Take a deep breath in through your nose…
and let it out slowly through your mouth.
Let your shoulders drop.
Let your jaw soften.
Let your hands rest gently.

There is nothing you need to fix right now.
Nothing to achieve.
This is your time to just be.

Now bring your attention to your breath.
Don’t change it—just notice it.
Feel the air moving in…
and out…
like a gentle wave.

If your mind wanders, that’s okay.
Just gently come back to your breath—
again and again—like a soft return home.

Now, say to yourself silently, with each breath:

Inhale: I am safe.
Exhale: I can let go.
Inhale: I am enough.
Exhale: I allow calm.

Feel the rhythm of those words moving with your breath.
Let them sink into your body like warm sunlight.

Now bring gentle awareness to your body.
Notice your feet…
your legs…
your belly…
your heart…

Offer yourself kindness.
No judgment. No pressure.
Just the gift of your own presence.

Take one more deep breath in…
And as you breathe out, imagine releasing the weight of the day.

When you’re ready, gently wiggle your fingers and toes.
And slowly bring your awareness back to the room.

Well done.

Even this small moment is an act of courage and care.

Thank you for taking the time to take part in this meditation,

You’ve shown up for yourself—and that matters.