Meditation for Relaxation

Stress and anxiety are unconsciously stored in the body, usually as muscle tension. The less aware we are of our bodies, the more this tension accumulates over time. Therefore, the key to relaxation is developing our capacity to feel into our bodies and let go of this tension. We can also intentionally relax our minds, which often helps us relax our bodies — it works both ways.

Here you will find a couple of very effective meditation techniques to help you relax. If you find these them challenging, you may want to first try techniques that cultivate clarity and focus, then come back to the techniques on this page. Additionally, you may find it especially helpful to learn about meditation posture since comfort and relaxation go hand in hand. If you find it very difficult to relax while being still, you may prefer walking meditation and other forms of meditation in motion.

That all said, these relaxation practices are a great place for many people to begin their meditation journey.

Simply Letting Go

Here is a very simple guided meditation from Leo Gura. His instructions zero in on letting go, which is essential for relaxation. You will practice relaxing both your body and your mind. This guided meditation is surprisingly powerful — great for beginners and experienced meditators alike:

(These instructions are inspired by a common formal practice called “do nothing” meditation, also known as “just sitting”. If you are curious about the do-nothing method, you can learn more here.)

Body Scan Meditation

If you are looking for something a little more thorough, you may want to try body scanning. This technique allows you to feel your body in great detail. Sitting or lying, you simply pay attention to the sensations you feel throughout your body, noticing one body part at a time. It is best to start with either your feet or head and then work your way up or down your body, scanning with your attention part by part. Just feel each body part as it is, even if it is difficult to feel anything distinct. Don’t stay on any single part for too long, but also don’t rush through the process. Once you feel a sensation, notice it for a moment, and then move on. You can experiment with doing symmetrical parts of the your body at the same time — both legs, arms, etc. You can also experiment with how much you break up the body parts you focus on. If it is difficult to feel sensations in your left forearm, for example, try zooming out and just feeling your whole arm. If sensations are very obvious and noticeable, you can be more detailed in your scanning. There is no need to forcefully relax during this meditation, but you will likely find that the simple act of scanning your body dissolves tension naturally and effortlessly. However, some people do find it helpful to deliberately let go of tension while noticing each body part.

Because this technique is a bit more complex than those targeting clarity and focus, it is especially important to start with a guided meditation. Once you are comfortable with this technique, you can vary how you practice somewhat and practice shorter or longer sessions. Here is a guided body scan meditation for relaxation from Jon Kabat-Zinn:

Furthering Your Practice

While meditation is great for relaxation and improving clarity and focus, there are more profound benefits to be gleamed from the practice. Meditation can unlock deep insights about the human condition and consciousness itself. You may have already gotten a taste of this from your practice so far, but there are also specific meditation techniques for spirituality will greatly enhance your the metaphysical understanding.

Also, if you have ADHD and find meditation particularly challenging or impossible, check out our page on how to meditate with ADHD.