10 Relaxation Meditation Techniques, With Scripts

As a meditation teacher, one of my most common requests I receive is for some simple relaxation meditation techniques and scripts that help people to unwind.

Most people come to meditation for relaxation. Sure, you know you can get significant health benefits from meditating, and that it can help with problems like stress. But deep down, I think the number one reason why people meditate is for sheer serenity, which mindful can provide in spades.

When you try the relaxation meditation techniques below you will find your stresses melting away as you truly relax into the present moment.

Let’s take a look.

10 Most Relaxing Meditations For You To Try 


 10:  Music To Unwind

There are thousands of hours of relaxing meditation music available on Youtube and iTunes. Whether you just want to take 5 minutes at work and put a relaxing youtube video on, or if you wish to spend an hour with your eyes closed at home, relaxing music is an excellent way of calming down.

 9: Zen Walking For Calm

One of my favourite relaxation meditation techniques is Zen walking.

Walking is massively beneficial for our health and one of the most relaxing activities in the world, and Zen Walking makes it even better.

Odds are you probably already spend quite a lot of time walking. Whether you’re the outdoors type who loves to go on hikes, or, like many of us, you just have to walk to work. Because you’re doing it so much already, it’s a smart idea to start walking mindfully. All you need do is make an effort to be aware of your every step as you walk. Pay attention to the sensations in your legs, the sense of movement, as well as the scenery.

Again, for the script to this relaxing meditation, see the link above.

8:  Pranayama  

While you’re using relaxation meditation techniques, you might want to do Yoga too, especially the pranayama aspect, which combines Yoga with meditative breathing.

Combining Yoga with meditation is one of the best ways to promote the mind/body connection, which helps us relax both physically and mentally. You don’t need to be a Yogi, either. To be honest, you don’t really need to know much about Yoga. To perform this technique, simply learn a few simple yoga poses, then perform them while being mindful of your breath and focussing on the sensations in your body

 7:   Muscle Relaxation Meditation Technique

This is the best muscle relaxation meditation technique.

If you are feeling stiff in your muscles and need to let go of physical tension, a muscle-relaxing meditation is perfect. The best muscle relaxation meditation is simply lie down on the floor and begin to focus on your breath. Then start scanning your body gradually from tip to toe.

At various points in this scanning process, you will find that certain muscles are tense. When you get to these parts, focus on drawing your breath into that area. Observe your breath entering through your nose, reaching to the tense part of your body and relaxing it.

6: Breathing mindfully for tranquility

I find that meditating in bed is one of the best ways to promote inner calm. By meditating before bed, we let go of stresses from the day, improve sleep quality and allow ourselves to wake up the next day completely refreshed. It’s easy to do, too, simply spend ten minutes focusing on your breath before going to sleep.

5: Tai Chi  

Tai Chi centres about observing breath passing through the body while performing relaxing and straightforward moves. I find that Tai Chi is the number one way to promote the mind/body connection. It is also one of the best ways of relaxing, both physically and mentally. The slow and smooth moves encourage mindfulness while also releaving bodily tension.

4: Binaural beats & guided meditation 

Binaural beats and guided meditation are soothing and straightforward ways to unwind. And there are many excellent examples of both on Youtube.  All you need do is close your eyes and listen. No effort required.

3: Mantras (Japa)

Mantras involve meditating on a specific spiritual phrase. A relaxing mantra might involve focusing on the words “I am feeling calm an relaxed, free as a bird.” Naturally, this is just an example. You may choose whichever mantra works for you. By focussing on a positive and relaxing line, we get our mind to think in relaxing ways, thus promoting inner calm and relaxation. A great mantra for relaxation is “Om.”

2: Taoist  

I simply love Taoist meditations. And the research shows that Taoist meditations are very relaxing.

Techniques like Tai Chi, QiGong and Zhuangi (a breathing technique) are powerful ways of tending to the mind and cultivating inner peace.

You can find a complete list of Taoist methods in the link at the top, along with the meditation scripts so you can relax!

1: Guided Meditation For Relaxation

There are lots of good relaxing apps that include relaxing guided meditation scripts and audio.

Guided meditations use audio scripts specially written to guide you towards relaxation and inner peace.

Guided Meditation for Relaxation by TheDailyMeditation.com

Guided meditations are great. And especially for beginners. I often think that guided meditations are like a visit to the spa. They are quick and easy. Just make sure you also use other meditation techniques alongside guided meditations.

 

Benefits of relaxing and meditating

Scientific research confirms that we are at our best when we are relaxed. Just take a look at this list of the benefits of relaxation. 

  • Slows heart rate
  • Massively reduces anxiety
  • Helps us to overcome depression
  • Increases blood flow to major muscles
  • Reduces muscle tension and chronic pain
  • Lowers blood pressure
  • Improves concentration and mood
  • Helps with maintaining normal blood sugar levels
  • Reduces anger and frustration
  • Boosts confidence to handle problems
  • Reduces activity of stress hormones
  • Slows breathing rate
  • Improves sleep quality
  • Improves digestion
  • Lowers fatigue

Our brains are at their best when relaxed too, largely because relaxation massively reduces stress.

Stress inhibits cognitive functioning and heavily impacts brain health.

When we are stressed, the brain released cortisol and adrenalin that is generally used for the ‘fight-or-flight’ response. When we are stressed, we fixate on whatever we are stressed about, and we become so singularly focused on the negative that we simply cannot function. At these times, the relaxing meditations that I have shared below come in handy.

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Paul Harrison

Paul Harrison is a qualified meditation teacher and writer with more than 15 years experience in meditation and mindfulness. He studied meditation in Oxford, UK, and Hamilton Ontario Canada, and earned his degree at Staffordshire University. Paul has helped thousands of people to discover their true potential through mindfulness, yoga and meditation. You can read his books on Amazon

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