{"id":50980,"date":"2025-04-25T21:41:32","date_gmt":"2025-04-26T01:41:32","guid":{"rendered":"https:\/\/www.hancockhealth.org\/mayo-health-library\/video-need-to-relax-take-a-break-for-meditation\/"},"modified":"2026-02-04T11:56:03","modified_gmt":"2026-02-04T16:56:03","slug":"video-need-to-relax-take-a-break-for-meditation","status":"publish","type":"mayo","link":"https:\/\/www.hancockhealth.org\/ja\/mayo-health-library\/video-need-to-relax-take-a-break-for-meditation\/","title":{"rendered":"Video: Need to relax? Take a break for meditation"},"content":{"rendered":"<div class=\"container mx-auto   wordpress-block wordpress- core-\">\n<p>\nNeed a few minutes to relax?\n<\/p>\n<p>\nGet comfortable in your chair. Loosen any tight, uncomfortable clothing. Let your arms rest loosely at your side. Allow yourself a few moments to relax.\n<\/p>\n<p>\nIf your thoughts wander, just let them while gently moving your attention back to the relaxation. If you become anxious or uncomfortable, stop the relaxation by clicking on the pause button.\n<\/p>\n<p>\nTo begin, focus your eyes on the candle flame. Notice its simplicity and its beauty.\n<\/p>\n<p>\nTake time to notice your breathing, gradually slowing down the rate of inhaling and exhaling as you become more comfortable.\n<\/p>\n<p>\nNow relax and enjoy the feeling.\n<\/p>\n<p>\nClose your mouth and relax your shoulders, releasing any tension that&#8217;s built up.\n<\/p>\n<p>\nInhale slowly and deeply through your nose. Let the air you breathe in push your stomach out.\n<\/p>\n<p>\nHold your breath in as you slowly count to four.\n<\/p>\n<p>\nBreathe out slowly through your mouth as you continue counting up to six.\n<\/p>\n<p>\nBreathe in (three, four, five, six).\n<\/p>\n<p>\nHold (two, three, four).\n<\/p>\n<p>\nBreathe out (three, four, five, six).\n<\/p>\n<p>\nBreathe in (three, four, five, six).\n<\/p>\n<p>\nHold (two, three and four).\n<\/p>\n<p>\nBreathe out (three, four, five, six).\n<\/p>\n<p>\nBreathe in (three, four, five, six).\n<\/p>\n<p>\nHold (two, three, four).\n<\/p>\n<p>\nBreathe out (three, four, five, six).\n<\/p>\n<p>\nBreathe in (three, four, five, six).\n<\/p>\n<p>\nHold (two, three, four).\n<\/p>\n<p>\nBreathe out (three, four, five, six).\n<\/p>\n<p>\nBreathe in (three, four, five, six).\n<\/p>\n<p>\nHold (two, three, four).\n<\/p>\n<p>\nBreathe out (three, four, five, six).\n<\/p>\n<p>\nContinue breathing in (four, five, six).\n<\/p>\n<p>\nHold (two, three, four).\n<\/p>\n<p>\nAnd out (three, four, five, six).\n<\/p>\n<p>\nRemember, if stray thoughts enter your mind, gently return your attention to the relaxation.\n<\/p>\n<p>\nNow, as you breathe out, silently and calmly repeat to yourself:\n<\/p>\n<p>\nMy breathing is smooth and rhythmic.\n<\/p>\n<p>\nMy breathing is smooth and rhythmic.\n<\/p>\n<p>\nMy breathing is easy and calm.\n<\/p>\n<p>\nMy breathing is easy and calm.\n<\/p>\n<p>\nIt feels very pleasant.\n<\/p>\n<p>\nIf you&#8217;d like, you may close your eyes now and focus on the music, or continue to look at the flame.\n<\/p>\n<p>\nContinue to repeat to yourself:\n<\/p>\n<p>\nMy breathing is smooth and rhythmic.\n<\/p>\n<p>\nMy breathing is smooth and rhythmic.\n<\/p>\n<p>\nI am peaceful and calm.\n<\/p>\n<p>\nI am peaceful and calm.\n<\/p>\n<p>\nContinue to take deep, rhythmic breaths. Let the tension fade away each time you breathe out. Let the music soothe you.\n<\/p>\n<p>\nIf you&#8217;ve closed your eyes, gently open them and gaze at the candle flame.\n<\/p>\n<p>\nReturn to your day peaceful, more focused and relaxed.\n<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Meditation &mdash; Spend a few minutes on stress reduction with this guided meditation video.<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","template":"","tags":[406,1682,163],"class_list":["post-50980","mayo","type-mayo","status-publish","hentry","tag-lifestyle","tag-person-group-concept","tag-stress-management","content_type-articles"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Video: Need to relax? 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