A Simple Self-Guided Meditation: Cultivating Inner Peace and Relaxation

Jo Moore
May 5
4 min read

Whenever we start to get overwhelmed and stressed out with the busy-ness of the day and the often undesired activities that crop up and demand our attention, recognition of the need to de-stress and find peace is the first step to actually helping ourselves achieve this. The second step is to stand back and take the time out to allow ourselves to find this safe haven. And then it's useful to have a few go-to techniques to hand that will enable us to re-find our inner peace and calm as soon as possible. A simple self-guided meditation to help cultivate inner peace and relaxation is one such tool.

I have reproduced below a self-guided meditation that you can take yourself through in as little as 5 minutes if need be, but preferably 10 to 15 minutes. Obviously, longer is better as it really allows the body to come back to a state of homeostasis (a state of balance among all the body systems needed for the body to survive and function correctly). You can read the script below to yourself just before you close your eyes and walk yourself through it in your mind's eye. Alternatively, you can record it onto your phone to play back to yourself any time you feel the need to listen to the calming, soothing tones of your own comforting and relaxed voice. Feel free to read through the script and adapt it to serve you better.

Find a comfortable seated position either on the floor or on a chair, ensuring your spine is tall and your body is relaxed. Gently close your eyes if you feel comfortable doing so. Let's begin by taking a few deep breaths, inhaling deeply through the nose, and exhaling fully through the mouth, releasing any tension or stress with each exhale. Letting go of any thoughts or distractions, simply allowing yourself to be fully present in this moment.

Grounding and Centering:

Begin by bringing your awareness to the sensation of your feet on the ground. Feel the support beneath you, connecting you to the Earth's energy. With each breath, imagine roots growing from the soles of your feet, extending deep into the Earth, grounding you and anchoring you in the present moment.

Body Scan:

Now, bring your attention to your body. Starting from the top of your head, slowly scan down through your body, noticing any areas of tension or discomfort. With each breath, invite a sense of relaxation and ease to wash over you, releasing any tension you may be holding. Allow your muscles to soften and your body to sink deeper into relaxation with each exhale.

Breath Awareness:

Shift your focus to your breath. Notice the natural rhythm of your breathing, the gentle rise and fall of your chest and abdomen with each inhale and exhale. Without trying to change your breath in any way, simply observe the sensation of the breath as it moves in and out of your body. Let your breath be your anchor, bringing you back to the present moment whenever your mind starts to wander.

Visualization:

Now, I invite you to imagine yourself in a beautiful natural setting. Perhaps you're standing on the shore of a tranquil lake, surrounded by towering trees and the sound of birdsong. Or maybe you're lying in a field of wildflowers, basking in the warmth of the sun. Whatever image resonates with you, allow yourself to fully immerse in this peaceful and serene environment. Feel the warmth of the sun on your skin, the gentle breeze on your face, and the soothing sounds of nature all around you.

Affirmations:

As you bask in this sense of peace and tranquility, repeat silently to yourself the following affirmations:

"I am calm and centered."

"I am at peace with myself and the world around me."

"I trust in the wisdom of my body and mind to guide me."

"I am worthy of love, compassion, and joy."

Gratitude:

Take a moment to reflect on something you're grateful for in your life. It could be a person, a place, or simply the gift of this present moment. Allow yourself to fully experience the feelings of gratitude and appreciation in your heart.

Closing:

As we come to the end of this meditation, take a few moments to thank yourself for taking this time to nourish your mind, body, and spirit. Know that you can return to this sense of inner peace and relaxation whenever you need it throughout your day. When you're ready, gently wiggle your fingers and toes, and slowly open your eyes, bringing your awareness back to the space around you.

Final Words On This Simple Self-Guided Meditation

I hope you enjoy this short and sweet meditation that doesn't take long to memorize so that you can simply fall into it whenever and wherever you need. And, when you do, may you carry a deep sense of peace and tranquility with you as you go about your day.