Lie on your back, arms resting at your sides, feet slightly apart, eyes closed.

Breathe in and out evenly, such as this: 2 counts breathe in; 2 counts breathe out; continue for about a minute.

Now, stop counting breaths and beginning at your feet and working up to your face, alternate contracting and relaxing your muscles.

Next, visualize lying in a peaceful setting - perhaps on the radiantly warm sand at the beach.

Let your body sink, sink, sink into the surface and as you do, let stress flow away from your body - down into the deeper layers of sand.

Stay awake while your body relaxes; enjoy the moments of peace and relaxation.

After 5 to 15 minutes take a deep breath, stretch out and stand; relaxed, refreshed.

How to Unwind - Walking Meditation
How to Unwind - Guided Meditation for Work or School
Instant Meditation for Children and Teens
Interfaith Peace Prayer and Meditation

Article - Susan Helene Kramer

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For offline reading

Meditation for Teens and Adults
More than 70 offerings, from guided meditation techniques to on-the-go stress relief and relationship meditations interspersed with verse, and a section of special occasion prayers. 114 pages.

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Meditation for all Kids
Sitting, walking, dance and group circle meditations, along with positive affirmations, verses and benefits of meditation for kids of all ages and abilities in a 100 page book with illustrations.