5 Minute Meditation for Deep Relaxation
A 5 minute guided meditation for deep relaxation. Permission, not a skill test. Soften the small muscles of the face that keep watch. Soften the belly, the throat, the hands. You are safe enough, in this minute, to be undefended.
Before you begin
Lie down. There is no re-entry required until you want it.
Read the transcript22 spoken passages
To begin this meditation for deep relaxation, let every limb get heavy.
Sit if you must. Lying down is welcome. Whatever that looks like for you.
When your body feels ready, you may softly close your eyes.
With your eyes closed, take a moment to stop treating rest as a skill test.
First, simply noticing the surface beneath you as utterly trustworthy.
Soften the small muscles of the face — the ones that keep watch.
What else is still gripping — belly, throat, hands?
What is it like to be undefended for a few minutes, here?
You are safe enough, in this minute, to put the armor down.
Sink. Not as collapse. As belonging to the earth.
Let the organs of trying go quiet. You do not have to manage the muscles.
Deep rest is already happening in the places you stopped gripping.
What do you notice when you stop holding yourself up?
Just observe. Accept. And allow. No judgment of how relaxed you are.
Keeping your eyes closed, allow your awareness to include the air around the body.
The room holding you. The floor or bed holding the room. And you, heavy.
There is nothing to do. There is no re-entry required yet.
If your mind wanders, that is okay. Return to weight. Return to the surface.
Being connected to gravity, the breath, and this permission to be undefended.
You let the body be heavy. Including yourself.
Remain. Stay lying down if you can. Words can leave. The heaviness can stay.
Keep the eyes closed. Let rest keep you. There is no morning in this minute.