5 simple relaxation meditations that actually work
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Incorporating a relaxation meditation into your day can help relieve stress fast. Here are 5 of the best ones to try, plus simple techniques to create a routine that sticks.
Have you ever felt anxious for no reason? Your jaw’s tight, your shoulders are tense, and your brain is racing through a to-do list that’s somehow growing by the minute. You know you’re safe, but your body seems to think that something is very wrong. This is where meditation can help.
“Relaxation meditation” isn’t a single, official technique. It’s more of an umbrella term for any meditation practice that helps your nervous system slow down and your body release tension. From guided sessions to body scans and calming visualizations, these practices can help you calm down, breathe more deeply, and let go.
Here’s everything you need to know about how meditation supports relaxation, some practical examples of different techniques, and, of course, some easy ways to fit them into your routine. Whether you’re brand new to meditation or an old pro, you'll be sure to find a few calming tools you can actually use.
What is relaxation meditation?
Relaxation meditation isn’t a formal technique with one set script. It’s more of a loose category — a way to describe meditation practices that help you unwind physically, mentally, or emotionally. What they have in common is their purpose: helping you slow down, release tension, and feel more grounded.
These practices might be guided or silent, focused on your breath, body, or a calming mental image. Some are structured, like body scans or visualizations, while others are more open, like simply focusing on your breath. The format doesn’t matter as much as the effect. If it helps ease stress or shift you out of that wired, overstimulated state, it counts.
Why meditation relaxes the body and mind
When your body is tense, and your thoughts are racing, it’s not just stress — it’s your nervous system stuck in high gear. Meditation helps by directly shifting how your body and brain respond.
Here’s how:
It can activate your parasympathetic nervous system: This is the part of your nervous system responsible for rest and recovery. When it kicks in, your body starts to relax. Think: slower breathing, a steadier heart rate, and less muscle tension.
It can calm your stress response: Meditation dials down the sympathetic nervous system—the fight-or-flight mode that keeps you on edge—and helps you exit survival mode.
It can train your attention: By gently focusing on one thing (like your breath or a sound), you interrupt spiraling thoughts and reduce mental overload. This gives your brain space to reset.
It can support brain function over time: Consistent meditation has been linked to changes in areas of the brain tied to emotion regulation, attention, and self-awareness.
It’s clinically supported: Research shows that regular practice can lower stress hormones like cortisol, ease physical tension, improve sleep, and reduce symptoms of anxiety. Best of all, it doesn’t take a 30-day streak to feel a difference. Short, consistent sessions are often enough.
Meditation is less about zoning out and more about coming back to your body, offering it a chance to pause, soften, and breathe.
5 types of relaxation meditations you can use to unwind anywhere
Different meditation practices offer different kinds of relief — and for good reason. Not all stress feels the same. Some days your body’s tense, other days your brain won’t shut off, but meditation can meet you wherever you are.
Below are several types of relaxation meditations you can try anytime, anywhere. Each one works a little differently, so try a few and see what helps you.
1. Guided meditation for relaxation
If you’re new to meditation—or just too frazzled to sit in silence—a guided meditation can be the easiest entry point. Someone talks you through the process, telling you where to place your attention, when to breathe, and how to soften. You don’t have to figure anything out.
Why it helps: A calm voice creates structure and safety, which can help settle a busy mind and lower the pressure to “do it right.”
When to use it: It’s great for end-of-day wind-downs, mid-day mental resets, or anytime your thoughts feel too loud to sit with on your own.
💙 New to meditation? Jeff Warren’s Meditation for Beginners series on the Calm app is a great place to start.
2. Body scan meditation for stress relief
This practice invites you to bring slow, gentle attention to different parts of your body, one by one. You don’t try to change anything, just notice what’s going on. That simple act of tuning in (and not rushing through it) creates space for your body to let go of tension you may not even realize you’re holding.
Why it helps: It draws you out of your head and into your physical body, which helps interrupt stress spirals and activate your rest-and-digest system. It also builds awareness of where you carry tension, so you can release it sooner next time.
When to use it: Try it when your body feels tight, achy, or disconnected — like after a long commute, a tough workout, or a stressful meeting.
💙 Why not make it an activity for the whole family? Follow Along Body Scan on the Calm app is great for adults or kids.
3. Visualization meditation to unwind
This one taps into the power of imagination. You mentally transport yourself to a calm place, like a quiet forest or a warm beach. The more senses you engage, the more immersive (and effective) it becomes.
Why it helps: The brain doesn’t always distinguish between real and imagined experiences, so picturing a calming scene can have the same relaxing effects as being there. It’s a shortcut to ease, especially when your environment is anything but peaceful.
When to use it: It’s ideal when you’re overstimulated or stuck in a stressful setting you can’t immediately escape, like a noisy house or a crowded office.
💙 Let the sounds of the ocean transport you during the Soundscape Meditation: California Beachside.
4. Mindfulness meditation for relaxation
This practice is about being with what’s already here—your breath, your body, your emotions—without trying to change anything. You observe your experience gently and without judgment, even if it’s uncomfortable. That might not sound relaxing, but over time it helps reduce the grip of stress and anxiety.
Why it helps: By staying present with your experience instead of fighting it or running from it, you train your brain to be less reactive. You stop fueling the stress, which allows it to settle naturally.
When to use it: This is best for ongoing stress or worry that feels like background noise in your day. It can also be helpful for managing chronic tension or irritability.
💙 21 Days of Calm, a mindfulness meditation series on the Calm app, can help you learn how to stay grounded.
5. Short “micro-meditations” for fast relief
These are 1- to 5-minute practices you can do on the fly — no extra tools needed. It might be a few deep breaths with your eyes closed, noticing your feet on the ground, or simply pausing to feel your inhale and exhale.
Why it helps: Interrupting the stress cycle early—even for a minute—can keep it from spiraling. These little resets teach your body that calm is always available, even in the middle of chaos.
When to use it: Anytime your day feels like too much: Before you answer an email. After a difficult conversation. While waiting in line.
💙 Slow the Swirl in Your Mind, one of Jay Shetty’s meditations on the Calm app, will only take you two minutes to find some peace.
How to make your relaxation practice stick
It’s one thing to try a relaxing meditation, but building a practice you can come back to regularly is another.
Making meditation part of your life doesn’t mean turning it into another self-improvement project. It means creating a routine that’s simple and flexible enough that you’ll actually do it, even on hard days.
Here are a few ways to make a relaxation practice stick:
Start small: Five minutes is enough. Even two minutes is enough. Don’t wait until you have time for a “full” session.
Pair it with something you already do: Sit for a few quiet breaths right after brushing your teeth. Do a short body scan before you scroll at night. Anchor it to a habit that’s already there.
Make it easy to access: Keep a go-to meditation saved in your favorites, or set it as a shortcut on your home screen. Reduce the number of decisions you have to make.
Forget the perfect conditions: You don’t need silence or a totally clear mind. You just need a few minutes of relative stillness, wherever you are.
Let it be imperfect: Some days you’ll fidget. Some days your mind will wander the whole time. It still counts. The point is showing up.
Notice how you feel afterward: Tracking how your body or mind shifts after even a short session helps reinforce that it’s worth doing. That quiet post-meditation calm is the payoff.
Ultimately, meditation doesn’t need to become your new personality. It can just be a tool you keep in your back pocket — something you return to when things feel loud, tight, or too much.
Relaxation meditation FAQs
How long should I meditate to relax?
You don’t need a long session to feel the effects of relaxation meditation. Even 5 minutes of focused breathing or a short body scan can calm your system and shift your mood.
If you’re new to it or feeling overwhelmed, start with a few minutes and build from there. Some people find their sweet spot around 10–15 minutes once they’ve practiced a bit, but there’s no magic number. The key is consistency, so be realistic about what’s possible.
What are some deep breathing techniques for calm and relaxation?
A few simple breathing techniques can help you downshift quickly. One of the most accessible is 4-6 breathing — inhale for four counts, exhale for six. That longer exhale helps activate your parasympathetic nervous system (the “rest and digest” part).
You could also try box breathing (inhale, hold, exhale, hold, each for four counts) or left-nostril breathing, which some traditions say helps soothe anxiety. The technique matters less than finding a rhythm that feels steady and calming.
What is the best meditation for relaxation?
There’s no single “best” meditation that works for everyone. What helps one person unwind might not work for someone else, and that’s completely normal.
If your muscles feel tense, try a body scan. If your mind is racing, a guided meditation can gently redirect your focus. If you just need a quick reset, a minute or two of mindful breathing might do the trick.
It’s worth experimenting to find what feels most supportive, especially as your needs shift day to day.
Do I need silence to meditate?
Nope. Silence can help, especially if you’re sensitive to sound, but it’s not required. The important part is directing your attention — what you focus on, not what’s going on around you.
If external noise is distracting, it can even become part of the practice: just notice the sound, and come back to your breath. You could also try using headphones, background music, or white noise to create a little buffer.
Has meditation been scientifically proven to relax you?
Yes, there’s solid evidence that meditation can reduce stress and promote relaxation. Studies show that even short-term practice can lower heart rate, reduce cortisol (a stress hormone), and activate the parasympathetic nervous system.
Long-term meditation has also been linked to structural changes in the brain, especially in areas tied to emotional regulation and attention. That said, meditation isn’t a quick fix or a cure-all. The benefits build over time with regular use, and the experience can vary from person to person.
How can I meditate when I’m anxious?
Start small, and keep it simple. When you’re anxious, sitting in silence with your thoughts might feel overwhelming. That’s why it helps to choose grounding practices, like body scans, breath-focused meditations, or short guided sessions.
If stillness feels hard, try meditating while lying down or even walking slowly. The goal isn’t to eliminate anxiety but to create a bit of space around it, so it doesn’t run the whole show.
What should you not do while meditating?
Try not to force anything — especially your breath or your mind. Meditation isn’t about “clearing your thoughts” or getting it exactly right. It’s about noticing what’s happening and gently coming back to your anchor, over and over.
Avoid judging your practice or trying to use it to escape difficult feelings. Also, if you’re using deep relaxation techniques, avoid meditating while driving or doing anything that requires your full alert attention. Safety first.
How soon will I feel a difference after meditating?
Some people feel calmer after their very first session, but the deeper, longer-lasting benefits can take time — often a few weeks of regular practice. What you’re building isn’t just a one-time feeling of calm, but a more responsive, flexible nervous system that knows how to come back to balance.
Pay attention to the small shifts — your breath slowing down, your shoulders dropping, your mind getting a little quieter. Those add up.
Can I use a guided meditation for relaxation?
Absolutely. Guided meditations are a great option, especially if you’re just starting or your mind is too busy to focus on your own.
The narrator provides a structure to follow, usually with breathing cues, calming imagery, or gentle prompts to relax the body. You don’t have to do anything but listen and follow along. They’re also helpful when you’re too tired or overwhelmed to lead yourself through a practice.
How does a body scan meditation for stress relief work?
A body scan guides your attention slowly through each part of your body, from feet to head (or the other way around). As you pause in each area, you notice what’s there—tightness, warmth, tingling, or nothing at all—and then release any tension if you can.
This helps shift your focus away from anxious thinking and into physical awareness. Over time, it teaches you to recognize and release stress as it shows up in your body, which can be surprisingly effective for resetting your entire system.
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