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  • Writer's pictureMelissa Sims

Meditation for Deep Relaxation

Updated: Jul 19, 2023

Meditation has been shown to increase the gray matter in your brain, which strengthens areas of your brain responsible for memory, learning, attention and self-awareness. It can also help calm down your sympathetic nervous system. For this meditation, we recommend that you choose a safe, comfortable space, in the event you fall asleep.

Our meditations are best enjoyed by listening to the recording, which I have included below.

If you'd like to familiarize yourself with the meditation first, here is the script for you!

Find a comfortable space to lie down. You can also sit, if you prefer, in a relaxed position with the back comfortably straight. I want you to feel completely at ease, so feel free to get something like a soft blanket. I will give you a moment to find your space.

Once you are settled and comfortable, you can close your eyes or soften your gaze. Bring your attention to your breath. As you inhale deeply, notice the places in your body that the breath fills up. As you exhale, notice those same spaces as they push the air out. Bringing the breath into the body, feeling it travel down the throat, into the chest, expanding the space there. And releasing the breath, slowly, notice how the chest falls with ease. Continue to breathe like this for the next few moments, as you let go of the things swirling around in your mind. Your thoughts are not part of you, they are not attached to you. You feel no need to carry them right now. Right now, you only need to breathe. In and out.

Inhale the breath into your belly….(pause) noticing it fill the space. As you release, you feel a comforting heaviness upon your body, wrapping you up like a soft blanket.

Inhale the breath once again, this time into your lower body, through the legs, all the way down to the toes. And as you release, your body begins to feel heavier.

Begin to make the breaths more natural, no longer taking long, deep breaths, but just returning to your normal pattern of breath. Your body still feels slightly heavy, as if it were gently pressing into the surface you are on.

Notice how comfortable you feel, and how easy it is to relax. Continue to breathe deeply, but naturally. If you begin to feel your mind wander, just come back to your breath.

As we’re ready to end the meditation, take a few deep breaths and slowly bring yourself back to the present moment.


This podcast is part of the Airwave Media podcast network. Visit to listen and subscribe to other great shows like The Daily Meditation Podcast, Everything Everywhere and Movie Therapy. We’d deeply appreciate your support at Our podcast is now available to view on our YouTube Channel, so be sure to follow us there and on Instagram @amindfulmomentpodcast. Visit our website, to access podcasts, scripts and book recommendations.

A Mindful Moment is written and hosted by Teresa McKee and/or Melissa Sims. The Spanish version is translated and hosted by Paola Theil. Intro music, Retreat, by Jason Farnham. Outro music, Morning Stroll by Josh Kirsch, Media Right Productions. Thank you for tuning in! This podcast is produced by Work2Live Productions.

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