Guided Meditation For Tension Release

meditation for tension release

If you, like me, sometimes feel a little tense, then you’ll love our guided meditation for tension release, which you can find below.

Tension is a condition that is very similar to stress (so you might also like to try our meditation for stress relief). The main difference is that psychological tension usually causes more feelings of tension throughout the body.  For instance, when I personally feel tense I experience an almost cramp-like sensation around my chest.

Thankfully, meditation can help with body the psychological and physiological symptoms of tension. So, let me share with you my special guided meditation for tension release.

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Guided Meditation For Tension Release

This meditation is a combination of Body Scan meditation and Progressive Muscle Relaxation. Body Scan is a meditation technique created by Jon Kabat Zinn at the University of Massachusetts Medical School as part of the Mindfulness Based Stress Reduction program. And Progressive Muscle Relaxation is a method of deep muscle relaxation that uses the mind-body connection to create deep relaxation.

More Types of Meditation for Tension Release

As well as the guided meditation for tension release, above, I recommend trying the following methods.

Anapanasati (Mindful Breathing)

Anapanasati is a technical form of mindful breathing. It begins with awareness of the breath. We then notice when the mind comes and goes. And finally, we focus on the sensation of inner peace. This method promotes activity of the parasympathetic nervous system to help us to relax. Try the guided meditation below.

Forest Bathing

Arguably the easiest way to ease tension is to go and spent time in a relaxing natural environment. I’m personally fortunate enough to have some lovely hiking trails with waterfalls around me and I find the birdsong and fresh air very soothing. That said, even if you’re not so fortunate, you can spend time at a local park. Failing that, research even suggests that we get many of the same benefits by immersing ourselves in virtual natural environments.

One of the best ways to do all this is with Forest Bathing (“Shinrin Yoku”).

Kinhin (Zen Walking)

Kinhin is the technical name for mindful walking. In this meditation we walk up and down a short path (usually around 20 metres in length). While walking we observe the sensation of movement in the body. This is best done in a relaxing natural environment. Here is my guide to Zen Walking.


Guided Meditation Playlist

By Paul Harrison

Paul Harrison is a passionate meditation teacher who believes in genuine, authentic meditation. He has more than 15 years experience in meditation and mindfulness. He studied meditation in beautiful Oxford, UK, and Hamilton Ontario Canada, and earned his degree at Staffordshire University. "My goal is to provide the most authentic meditation sessions so you can harness the power of your own mind for personal transformation" - Paul Harrison

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