10-minütige Meditation zur Entspannung von Körper und Geist

You can do this seated comfortably or lying down in a quiet, distraction-free space. If you prefer, you can read through this and then guide yourself, or have someone read it aloud for you slowly and calmly. The meditation focuses on breath awareness, body relaxation, and mental calm.

10-Minute Relaxation Meditation

1. Settle In (1 minute) Find a comfortable position, either sitting with your back straight or lying down. Rest your hands gently on your lap or by your sides. Close your eyes if that feels comfortable, or soften your gaze. Take a moment to notice the space around you—the temperature, the sounds, the sensation of the surface beneath you. Let yourself arrive fully in this moment.

2. Connect with Your Breath (2 minutes) Bring your attention to your breath. Don’t try to change it; just notice how it feels. Feel the air moving through your nose or mouth, the rise and fall of your chest or belly. If your mind wanders, that’s okay—just gently bring it back to your breath. Take a slow, deep inhale through your nose, counting to four, and exhale through your mouth for a count of six. Do this for three breaths, then return to your natural breathing rhythm. Observe the flow, letting it anchor you.

3. Body Scan and Release (4 minutes) Shift your focus to your body. Start at the top of your head. Notice any sensations—tightness, warmth, or tingling. As you breathe out, imagine releasing any tension in your scalp. Slowly move your attention to your forehead, softening any frown lines. Let your jaw relax, unclenching your teeth. Feel your neck and shoulders soften, as if they’re melting into the support beneath you.

Continue scanning down your body. Notice your arms, hands, and fingers—let them feel heavy and at ease. Move to your chest, letting each breath loosen any tightness. Feel your stomach soften, your hips release. Scan down through your thighs, knees, calves, and feet, letting each part of your body relax deeply. If you notice tension anywhere, breathe into it and let it go with your exhale.

4. Calm the Mind (2 minutes) Now bring your attention to your mind. Imagine your thoughts as clouds passing in a vast sky. You don’t need to hold onto them or push them away—just let them drift. If your mind feels busy, silently say to yourself, “I am here, I am calm,” as you breathe. Picture a peaceful place—a quiet beach, a forest, or a cozy room. Visualize yourself there, feeling safe and at ease. Let this image soothe your mind.

5. Closing and Transition (1 minute) Begin to deepen your breath slightly. Notice the air moving a little more fully through your body. Gently wiggle your fingers and toes, bringing awareness back to your surroundings. Take one final deep breath, inhaling calm and exhaling any remaining tension. When you’re ready, open your eyes if they were closed, and carry this sense of relaxation with you.