These 10 minutes of guided meditation can help you relax and focus, and change your mood by uplifting you and giving insight. Close your eyes, focus on your breathing, and let the voice guide your pace and the music inspire you. Find your inner smile, and let your heart project love, happiness, and joy into everything you do.

Discover a holistic approach to health, performance, and well-being. We help you live a better life through complementary medicine, holistic wellness, and mindset coaching. We’re here to guide you on your personal path to healing with tools, methods, and support to help you live a life of happiness and fulfillment. By learning to live a mindful life, and how to shift your mindset, you can choose to break free from old patterns that are keeping you from living a happy life.


In today’s fast-paced world, finding moments of tranquility and happiness has become essential for maintaining a balanced and healthy life. Amid the chaos, guided meditation offers a serene oasis where individuals can reconnect with their inner selves, fostering a sense of inner peace and joy. This article explores a step-by-step guided meditation technique that promotes relaxation, mindfulness, and emotional well-being.

The Breath as an Anchor

Breathing, often taken for granted, becomes a powerful tool in this guided meditation. The rhythmic inhales and exhales serve as an anchor, grounding participants in the present moment. The technique involves:

– Inhaling deeply for a count of four.
– Holding the breath for another count of four.
– Exhaling slowly for a count of eight.

Relaxing Facial Tension

A crucial step in the meditation process involves acknowledging and releasing physical tension, starting with the face. Participants are encouraged to bring their awareness to their facial muscles:

– Softening the jaw, relaxing tension behind the eyes, and letting go of forehead furrows.
– Allowing the lips and cheeks to form a gentle, calming smile.

Progressively Relaxing the Body

This meditation invites individuals to move their attention through different parts of their body, identifying and letting go of areas of tension:

– Focusing on each area until it fully relaxes.
– Releasing tension with each exhale, creating a sense of physical and mental ease.

Cultivating Love and Joy

As the meditation progresses, participants are guided to tap into their heart center, cultivating positive emotions and joy:

– Visualizing a spinning wheel of either green or pink light at the heart center.
– Associating the pink light with unconditional love and the green light with healing.

Expanding Happiness

Participants are encouraged to embrace the expanding joy emanating from the heart center:

– Imagining this joyful energy enveloping their entire body.
– Letting this happiness radiate outward, bringing smiles and positivity.

Integrating Inner Happiness

As the meditation concludes, individuals are gently brought back to awareness:

– Gradually becoming aware of their physical body, the support it provides.
– Moving fingers, toes, and head, releasing any remaining tension.


In a world where stress and distractions are abundant, taking time for guided meditation can be a transformative practice. This meditation technique, with its focus on breath, relaxation, and the cultivation of love and joy, offers a pathway to inner peace. By incorporating these moments of mindfulness into our daily routines, we can navigate life’s challenges with a greater sense of calm, resilience, and happiness. So, why not close your eyes, take a deep breath, and embark on this journey to cultivate inner peace and joy?