{"id":50381,"date":"2024-10-07T20:52:43","date_gmt":"2024-10-07T20:52:43","guid":{"rendered":"https:\/\/www.mindful.org\/?p=50381"},"modified":"2026-04-10T08:27:10","modified_gmt":"2026-04-10T08:27:10","slug":"a-10-minute-meditation-for-deep-relaxation","status":"publish","type":"post","link":"https:\/\/www.mindful.org\/a-10-minute-meditation-for-deep-relaxation\/","title":"A 10-Minute Meditation for Deep Relaxation and Ease","content":{"rendered":"\n<p>Relaxation is a practice, like any other. <a href=\"https:\/\/www.mindful.org\/how-to-manage-stress-with-mindfulness-and-meditation\/\" target=\"_blank\" rel=\"noreferrer noopener\">Stress<\/a>, trauma, and tension can hamper our ability to rest and relax, so we can do &#8220;relaxation drills&#8221; to get in the habit of full, deep relaxation. Try taking 20 minutes once or twice daily to deeply relax and notice how it effects you during the rest of the day. Just remember not to be hard on yourself if you don&#8217;t feel a sense of ease right away. The best tools you can use during meditation are patience, self-kindness, and a comfortable place to sit. <\/p>\n\n\n\n<p>Relaxation meditation can help us move through our days with more calm, clarity, and awareness. From this place of peacefulness, we&#8217;re better equipped to handle challenging situations, to make thoughtful and informed decisions, communicate well, come up with creative ideas, and more. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-a-10-minute-deep-relaxation-meditation\">A 10-Minute Deep Relaxation Meditation<\/h2>\n\n\n<div class=\"layout- align\"><article class=\"podcast js-podcast-player podcast--wrap\">\n\t<button class=\"podcast__playpause js-podcast-playpause\">&nbsp;<\/button>\n\n\t<div class=\"podcast__content\">\n\t\t<h3 class=\"podcast__heading\">\n\t\t\t\t\t\tA Guided Meditation for Deep Relaxation\n\t\t\t\t\t<\/h3>\n\n\t\t<div class=\"podcast__seekwrap\">\n\t\t\t<input type=\"range\" class=\"podcast__seek js-podcast-seek\" value=\"0\" max=\"664\">\n\t\t<\/div>\n\n\t\t<ul class=\"podcast__meta\">\n\t\t\t<li class=\"podcast__duration js-podcast-duration\">11:04<\/li>\n\t\t\t\t\t<\/ul>\n\n\t\t\n\t\t<audio preload=\"none\" class=\"js-podcast-audio\">\n\t\t\t<source src=\"https:\/\/traffic.libsyn.com\/secure\/mindfulorg\/Jenee_Johnson.mp3\">\n\t\t<\/audio>\n\t<\/div>\n<\/article>\n<\/div>\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Start by sitting upright and comfortably, dropping your gaze. <\/strong>Don\u2019t force yourself to relax, but simply sit quietly and <a href=\"https:\/\/www.mindful.org\/meditation\/mindfulness-getting-started\/\">allow your mind<\/a> to float freely until it settles down.<\/li>\n\n\n\n<li><strong>When we simply sit and breathe, we activate the body\u2019s calming response.<\/strong>&nbsp;It allows the brain to display the calm, smooth, harmonious waves called alpha brain waves\u2014like the waves of the ocean, coming in to the shore and rolling back out. Coming in and going out. Breathing in and breathing out. Relax.<\/li>\n\n\n\n<li><strong>Drop your shoulders, relax the jaw, and unfurl your brow.<\/strong>&nbsp;Allow your mind to float freely until it settles down.&nbsp;<a href=\"https:\/\/www.mindful.org\/a-meditation-for-letting-thoughts-float-by-like-bubbles\/\" target=\"_blank\" rel=\"noreferrer noopener\">Let thoughts come and go<\/a>&nbsp;as they please.<\/li>\n\n\n\n<li><strong>Bring your attention back gently to your breath.<\/strong>&nbsp;Don\u2019t exert yourself trying to block thoughts. Just remain passive and remind your body that we\u2019re sitting now, we\u2019re breathing now, we\u2019re relaxing now. Sit quietly, stay with your breath. Like the waves of the ocean, breathing in, breathing out. Let thoughts fade into the background. Relax. To be still, to be quiet, to be at ease. This is the gift of relaxation.<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-mindful-section-header heading heading--section heading--left has-black-text\"><span>READ MORE<\/span><\/h2>\n\n\n<article class=\"posts posts--horizontal posts--large \">\n\t<div class=\"grid-noBottom\">\n\t\t<div class=\"col-4\">\n\t\t\t<header class=\"posts__header\">\n\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/r-e-s-t-a-guided-practice-for-the-tired-and-weary\/\" >\n\t\t\t\t\t\t<img decoding=\"async\" class=\"timberpost\" loading=\"lazy\" src=\"https:\/\/www.mindful.org\/content\/uploads\/Rashid-Hughes-R.E.S.T.-e1613764453511.jpg\" srcset=\"https:\/\/www.mindful.org\/content\/uploads\/Rashid-Hughes-R.E.S.T.-e1613764453511.jpg 1400w, https:\/\/www.mindful.org\/content\/uploads\/Rashid-Hughes-R.E.S.T.-e1613764453511-300x227.jpg 300w, https:\/\/www.mindful.org\/content\/uploads\/Rashid-Hughes-R.E.S.T.-e1613764453511-1024x775.jpg 1024w, https:\/\/www.mindful.org\/content\/uploads\/Rashid-Hughes-R.E.S.T.-e1613764453511-768x581.jpg 768w\" alt=\"Rashid Hughes - rest meditation\" width=\"267\" height=\"200\">\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"posts__badge\">\n\t\t\t\t\t\t\t<div class=\"posts__badge__label\">\n\t\t\t\t\t\t\t\tGuided Meditations\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t<\/header>\n\t\t<\/div>\n\t\t<div class=\"col-8\">\n\t\t\t<div class=\"posts__body\">\n\t\t\t\t\t\t\t\t<h6 class=\"posts__heading\">\n\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/r-e-s-t-a-guided-practice-for-the-tired-and-weary\/\" >R.E.S.T.\u2014A Guided Practice for the Tired and Weary<\/a>&nbsp;\t\t\t\t<\/h6>\n\t\t\t\t<p class=\"posts__excerpt\">\n\t\t\t\t\tRashid Hughes invites us to become more familiar with our inner spaciousness\u2014where the pleasure of resting in awareness is sacred and healing.\n\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/r-e-s-t-a-guided-practice-for-the-tired-and-weary\/\" class=\"posts__readmore\" ><span>Read More<\/span>&nbsp;<img decoding=\"async\" loading=\"lazy\" src=\"\/wp-content\/themes\/mindful\/assets\/img\/arrow-right.svg\" class=\"icon icon-arrow-right\" alt=\"\"><\/a>\n\t\t\t\t<\/p>\n\t\t\t\t<ul class=\"posts__meta\">\n\t\t\t\t\t<li class=\"posts__author\">Rashid Hughes<\/li>\n\t\t\t\t\t<li class=\"posts__date\">February 1, 2024<\/li>\n\t\t\t\t<\/ul>\n\t\t\t<\/div>\n\t\t<\/div>\n\t<\/div>\n<\/article>\n<article class=\"posts posts--horizontal posts--large \">\n\t<div class=\"grid-noBottom\">\n\t\t<div class=\"col-4\">\n\t\t\t<header class=\"posts__header\">\n\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/the-top-10-guided-meditations-of-2022\/\" >\n\t\t\t\t\t\t<img decoding=\"async\" class=\"timberpost\" loading=\"lazy\" src=\"https:\/\/www.mindful.org\/content\/uploads\/top-meditations-2-01.jpg\" srcset=\"https:\/\/www.mindful.org\/content\/uploads\/top-meditations-2-01.jpg 1920w, https:\/\/www.mindful.org\/content\/uploads\/top-meditations-2-01-300x188.jpg 300w, https:\/\/www.mindful.org\/content\/uploads\/top-meditations-2-01-1024x640.jpg 1024w, https:\/\/www.mindful.org\/content\/uploads\/top-meditations-2-01-768x480.jpg 768w, https:\/\/www.mindful.org\/content\/uploads\/top-meditations-2-01-1536x960.jpg 1536w\" alt=\"The Top 10 Guided Meditations of 2022 - Mindful.org\" width=\"267\" height=\"200\">\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"posts__badge\">\n\t\t\t\t\t\t\t<div class=\"posts__badge__label\">\n\t\t\t\t\t\t\t\tGuided Meditations\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t<\/header>\n\t\t<\/div>\n\t\t<div class=\"col-8\">\n\t\t\t<div class=\"posts__body\">\n\t\t\t\t\t\t\t\t<h6 class=\"posts__heading\">\n\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/the-top-10-guided-meditations-of-2022\/\" >The Top 10 Guided Meditations of 2022<\/a>&nbsp;\t\t\t\t<\/h6>\n\t\t\t\t<p class=\"posts__excerpt\">\n\t\t\t\t\tTo help you deepen your mindfulness practice (or get started), we\u2019ve rounded up a list of guided meditations that have resonated most with our readers over the past year.\n\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/the-top-10-guided-meditations-of-2022\/\" class=\"posts__readmore\" ><span>Read More<\/span>&nbsp;<img decoding=\"async\" loading=\"lazy\" src=\"\/wp-content\/themes\/mindful\/assets\/img\/arrow-right.svg\" class=\"icon icon-arrow-right\" alt=\"\"><\/a>\n\t\t\t\t<\/p>\n\t\t\t\t<ul class=\"posts__meta\">\n\t\t\t\t\t<li class=\"posts__author\">Mindful Staff<\/li>\n\t\t\t\t\t<li class=\"posts__date\">December 30, 2022<\/li>\n\t\t\t\t<\/ul>\n\t\t\t<\/div>\n\t\t<\/div>\n\t<\/div>\n<\/article>\n","protected":false},"excerpt":{"rendered":"<p>When we allow our mind to float freely, says Jen\u00e9e Johnson, our body releases stress and tension, so that we can truly restore ourselves.<\/p>\n","protected":false},"author":7850,"featured_media":62777,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1197,17598,17599,17608,17606],"tags":[17274],"departments":[1274],"issues":[17173,17174],"coauthors":[3061],"class_list":["post-50381","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-guided-meditations","category-meditation-practices","category-mindfulness-for","category-sleep","category-stress-anxiety","tag-premium","departments-departments","issues-17173","issues-february-2023"],"acf":[],"site_id":1,"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.5 (Yoast SEO v27.5) - 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