00:00

00:00

Tension Release

Stop. Come to stillness and consciously release tension with the out-breath.

Welcome to this practice which is going to be a short tension-release micro practice, something you can bring into your day at regular intervals. To begin with, let's settle into whatever position we've chosen, sitting, standing, lying. And seeing if we can allow our awareness to drop deep in the body. Taking a big breath in. And on the out-breath, settle down, even more, feeling it to the points of contact between the body and the surface you're resting upon.

And can you give the weight of the body up to gravity so it's held and supported? And becoming aware of breathing and the whole body. Perhaps, particularly the belly, deep and the body. Swelling on the in-breath, subsiding on the out-breath. Making sure you allow the out-breath to go all the way out and then the in breath to flow in, in its own time. If you find your awareness keeps bouncing back into thinking and worrying, planning, ruminating, in the noticing of that, you're having a moment of mindfulness and you can choose to shift your awareness back deep in the body, inside breathing.

Doing this again and again. As we begin to bring the practice to a close, reflecting on the effect and perhaps forming an intention to bring this micro practice regularly into your day, to pause, stop, settle. Thanks so much for practicing with me. And we really hope that it helps you on your mindfulness journey.

Mini-Meditation

4.3

Tension Release

Stop. Come to stillness and consciously release tension with the out-breath.

Duration

Your default time is based on your progress and is changed automatically as you practice.

Welcome to this practice which is going to be a short tension-release micro practice, something you can bring into your day at regular intervals. To begin with, let's settle into whatever position we've chosen, sitting, standing, lying. And seeing if we can allow our awareness to drop deep in the body. Taking a big breath in. And on the out-breath, settle down, even more, feeling it to the points of contact between the body and the surface you're resting upon.

And can you give the weight of the body up to gravity so it's held and supported? And becoming aware of breathing and the whole body. Perhaps, particularly the belly, deep and the body. Swelling on the in-breath, subsiding on the out-breath. Making sure you allow the out-breath to go all the way out and then the in breath to flow in, in its own time. If you find your awareness keeps bouncing back into thinking and worrying, planning, ruminating, in the noticing of that, you're having a moment of mindfulness and you can choose to shift your awareness back deep in the body, inside breathing.

Doing this again and again. As we begin to bring the practice to a close, reflecting on the effect and perhaps forming an intention to bring this micro practice regularly into your day, to pause, stop, settle. Thanks so much for practicing with me. And we really hope that it helps you on your mindfulness journey.

Vidyamala Burch

Mini-Meditation

4.3

Duration

Vidyamala Burch

Play in-app

Scan the following QR code with your camera app to open it on our mobile app

Included in

Finding Inner Peace null Course · 7 sessions

Get Unlimited Access

Start your mindfulness journey today.

A Mindfulness Plus+ subscription gives you unlimited access to a world of premium mindfulness content.

Over 1,800 meditations, sleep, calm music, naturescapes and more
Daily mindfulness video meditations 365 days a year
100s of courses and tools to help manage anxiety, sleep and stress

Available on

Email Missing

We couldn’t detect your email with the SSO provider you have selected.

Mindfulness Guarantee

We are here to make a positive impact on the world. We never want to sell you something that hasn’t helped you live a better life. That’s why if you’re unhappy with any purchase from us, you have 30 days to get a full refund and your money back.

If you subscribed to Mindfulness Plus+ and are unhappy with your purchase, please get in contact with us within the 30-day period and we’ll refund your purchase.

Learn more about our Mindfulness Guarantee.

Mindfulness

Bring balance into your everyday life.

We believe in a world where everybody has access to the life-changing skills of mindfulness.

2,000+ Guided Meditations
Daily Coaching
Sleep Content
Mindful Exercises
Mindful Radio
10+ Courses from world-class teachers

Private Browsing

Added to your cart!

Thank you for joining us

Congratulations on your subscription! Dive into the full library and enjoy all it has to offer.

Claim your free access

Create a mindfulness account and we’ll unlock this premium session in your account forever.

Start a free trial to play this session

7-Days free trial, cancel anytime.

Finish personalizing your account

Complete a few quick questions to make your own personalized mindfulness plan.

Mindfulness

One membership to gain access to a world of premium mindfulness content created to help you live happier and stress less.

2000+ Guided Meditations
Courses from world-class teachers
Resources for Stress + Anxiety
Breathing exercises, gratitude practices, relaxation techniques
Sleep meditations, playlists, stories
Mindful talks, podcasts, music, nature sounds