Headspace_logo_svg
Try for freeTry for free
Wind DownMoonrise Meadow

Moonrise Meadow

Nestled in the plush flowers and soft grass, this lush superbloom is the perfect place to stop and rest. Release tension in your mind and body with a guided muscle relaxation technique.

Try 14 days free
Share:

Better mental health starts with Headspace. Unrivaled expertise to make life feel a little easier, using guided meditations, mindfulness tips, focus tools, sleep support, and dedicated programs.

Better mental health starts with Headspace

Hi, and welcome to tonight's wind down. In this exercise, we'll be using sound and imagery to create a scene in the mind to help you relax and connect to a greater sense of ease. And hopefully help you get some rest. Here's how the exercise will go. I'll begin by setting the scene and introducing the environment. We'll then move into a muscle relaxation technique where, as we breathe in, we'll gently squeeze and tense an area of the body for a few moments. And then slowly let go. By doing this, we help to release tension and tightness in the body, and can guide the mind to a place of calm and rest. At the end, you'll have some time to connect to the different sounds and build up a full picture in the mind. In doing so, we create space for the mind to unwind and be at rest. It's super bloom season, which means once a year the seeds that lay dormant in the earth soil have all decided to make their arrival. This grand entrance of wild flowers paints the most picturesque view. Bright, brilliant hues of color, flowers every shade and shape fill this field that once was just a bare blank canvas. Finding a spot to lie down for just a moment, you make your bed in this field of flowers. Surrounding you, vibrant, beautiful flowers of all kinds, soft grass lines the earth floor supporting you and your body. If you listen close enough, you hear the sweet serenade of the hummingbird buzzing searching for their nectar. All is well and beautiful as we begin to rest and relax in this bed of flowers. As we begin to wind down, let's try this muscle release exercise to help bring the mind to embody to a calm, rested place. With this technique, we'll be squeezing and releasing different parts of the body as we breathe in and breathe out. Squeezing hard enough to feel the tension, but soft enough to stay present with the sensations in the body. So if you'd like you can close your eyes and just feel the weight of the body pressing down. Noticing the gentle rising and falling of the breath. And then taking a few deep breaths. Now, gently scanning down through the body, and just notice how it feels in this moment. Once you arrive at the toes, staying here, and just gently noticing the toes, feet and ankles. As you breathe in gently squeezing the feet and curling the toes, holding them and the breath for five, four, three, two, one. And then letting them go as you breathe out, relaxing all the muscles in the feet. And just noticing how they feel. Now slowly moving up the legs, noticing the calves, knees, hips, buttocks, and breathing in gently squeezing the muscles in these areas for five, four, three, two, one. And slowly letting these muscles go, softening them as much as you can. And...

Details

TypeWind Down
Duration45 min

About your teachers

  • A former Buddhist monk, Andy has guided people in meditation and mindfulness for 20 years. In his mission to make these practices accessible to all, he co-created the Headspace app in 2010.

    More about Andy
  • Eve is a mindfulness teacher, overseeing Headspace’s meditation curriculum. She is passionate about sharing meditation to help others feel less stressed and experience more compassion in their lives.

    More about Eve
  • As a meditation teacher, Dora encourages others to live, breathe, and be with the fullness of their experiences. She loves meditation’s power to create community and bring clarity to people’s minds.

    More about Dora
  • Kessonga has been an acupuncturists, therapist, and meditation teacher, working to bring mindfulness to the diverse populations of the world.

    More about Kessonga
  • Rosie Acosta has studied yoga and mindfulness for more than 20 years and taught for over a decade. Rosie’s mission is to help others overcome adversity and experience radical love.

    More about Rosie
Look After Your Mind

Look after your mind

Proven guided meditations and programs to help you stress less, sleep more soundly, and better navigate life’s challenges

Science Backed

Science-backed

Studies show that using Headspace for 30 days can reduce stress, increase resilience, and improve overall well-being

Explore Content

Explore 1000+ 
expert-led exercises

Access our library of meditations, breathing exercises, and guidance videos for stress, sleep, focus, everyday anxiety , parenting, and more.

Member reviews

Hear from some of our members

Your app brings so much peace and tolerance to our home.

Rachel

UK

Member-Icon-01

Changing my thoughts has allowed me to change my life.

Davide

London

Member-Icon-04

The stress and loneliness courses … taught me how to comfort myself.

Alicia

Canada

Member-Icon-03

Headspace provides me with … a connection to myself, and a disconnection from negative thoughts, feelings, and sensations.

Keri

UK

Member-Icon-02

More to explore

Beginning Meditation

Explore-More-Icon-02

Reframe Stress and Relax

Explore-More-Icon-01

New and Popular

Explore-More-Icon-03

Becoming a Mindful Parent

Explore-More-Icon-04
    • Terms & conditions
    • Privacy policy
    • Consumer Health Data
    • Your privacy choices
      Privacy Choices Icon
    • CA Privacy Notice
  • © 2024 Headspace Inc.
  • Terms & conditions
  • Privacy policy
  • Consumer Health Data
  • Your privacy choices
    Privacy Choices Icon
  • CA Privacy Notice