It’s easy to erase stress. You can learn to do this easily, wherever you are. Any time you feel tension trying to creep in, use this 5-spot stress eraser meditation to simply erase it.  

Begin now by getting your body into a comfortable position. Let your eyes close, easily and naturally. 

Now notice your breath. Feel your chest rise and fall, feel the air move through your nose and mouth. 

Your body knows how to breathe in a smooth, deep rhythm that is perfect for you. There is nothing you need to do, just feel your body breathing.

As you breathe, notice how your closed eyes feel. 

Imagine that you can feel the tiny muscles within your eyes that focus your vision close up or far away. As you picture these muscles, let them relax. You’re not looking at anything, there’s no distance to adjust for. 

Notice how your eyes feel as these muscles become soft and loose.  

As you continue breathing, smoothly and easily, let your attention shift to the muscles that move your eyes, right and left, up and down. 

Now that you’re not looking at anything, your eyes have no need to move, and so these muscles can just let go. Your eyes rest comfortably in their sockets, quiet and still.  

As you breathe, let your awareness move to the muscles that surround your eyes.

Notice the sensations in the small muscles below your eyes, in your eyelids, and around your eyebrows, and as you do, let these muscles relax completely. 

Feel the skin around your eyes become smooth and calm as all of those muscles release.

Take a nice slow breath, and enjoy the feeling of comfort and relaxation around your eyes. 

As the space between your eyes becomes smooth and soft, notice how the muscles of your nose begin to relax. 

As you breathe out, let this deep relaxation spread from your nose and eyes up through your forehead. Feel it move like a soft wave through your scalp, like gentle ripples all the way to the base of your skull, releasing any tension. 

With your next breath, let your attention move to your tongue. 

Notice how it feels, and where it lies within your mouth. Since you’re not using your tongue right now, it can relax. Let it rest on the floor of your mouth, becoming soft and quiet.  

Allow your jaw to loosen, just enough to create a little space between your tongue and the roof of your mouth. With each breath your tongue feels more supple, more relaxed. 

Take another slow deep breath, letting that deep relaxation spread through your lips, your cheeks, your ears. 

Let this soft, smooth feeling ripple through all the muscles in your jaw, your neck, your throat. 

As you breathe, allow the gentle wave to flow into your shoulders, and feel your neck lengthen as your shoulders relax down and back into their natural position. 

Let yourself be completely aware of how your body feels as these muscles become loose and comfortable.

Now let your attention move smoothly and easily to your elbows.  

Notice whether your elbows are resting on something, whether they are bent or straight. Sense whether they are supporting part of your weight. If so, gently shift the position of your arms to release that weight. 

All the muscles of your arm come together here, so as you focus on your elbows, allow everything around them to relax. Let the entire elbow joint become loose and comfortable, free to move easily and smoothly.  

With each breath observe as this sensation radiates out from your elbows through your arms, moving down through your forearms, your wrists, your hands, all the way to your fingertips.  

Every muscle returns to its natural state of healthy relaxation. 

This peaceful sense flows from your elbows through your upper arms and through your shoulders, and as it does, each muscle, large and small, just lets go. Tension simply evaporates as all of these muscles settle into a state of total comfort.   

Your arms and shoulders are completely relaxed now.  

Take a moment to return your attention to your eyes.  

You may find that some of those muscles have tightened up a bit. If so, just breathe and let them relax once again, feeling that ripple of comfort through your nose, your forehead, your scalp.  

Observe your tongue, and let those muscles relax even more deeply, sending a soothing wave into your jaw, your neck, your throat, and your shoulders. 

Now as you breathe in, let your awareness drift downward through your body, to a point just below your navel. 

Here in the body’s resting center of gravity, powerful muscles are constantly working to maintain your posture and other essential functions. 

Tell them it’s time to relax. Feel the sensations in your core as all of these muscles loosen and soften. 

Notice how easy it is to take a deeper breath, letting your center expand as you inhale. 

Let this relaxation radiate through the core of your body. 

As the muscles of your chest and upper back become soft and loose, they align and merge perfectly with your deeply relaxed shoulders and arms.   

As the muscles relax down through your lower back and pelvis, every part of your torso settles easily into its natural state of comfort. 

Take a moment to breathe, and bask in this restful feeling.

As you do, check in with your eyes, and let that entire area relax.  

Notice your tongue, and relax.  

Notice your elbows, and relax. 

As you breathe, shift your attention to your knees, and notice how they feel.

Focus on the sensations in your knees, becoming aware of any stiffness or tension here in the connecting point for your leg muscles. 

Allow your knees to relax, smoothly and completely. 

Once again, you can feel that relaxation spreading through your legs, down through your calves, your ankles, your feet, all the way to your toes.  

The deep wave of release moves up from your knees, through your thighs and hips. All of those muscles, large and small, lengthen and loosen as they unwind.  

Check your eyes, and relax.

Check your tongue, and relax.

Check your elbows, and relax.

Check your center, and relax.

Check your knees, and relax. 

From the top of your head to the tips of your fingers and toes, your body is in a state of calm, natural well-being. 

It’s easy to evaporate stress and restore well-being any time, just by checking and relaxing these five points.  

Even in a tense meeting or rush-hour traffic, you can use a light version of this process to stay calm and comfortable.  

Keeping your eyes open, simply focus on each point and relax the muscles in that area that aren’t needed to maintain your posture. You may be surprised by how many muscles are holding tension, even though you’re not using them. 

Check in once more with each spot now, with your eyes open if you wish.

Breathe in as you bring your attention to your eyes, and breathe out as this area relaxes.

Breathe in, and focus on your tongue, breathe out, and let it relax.

Breathe in, and focus on your elbows, breathe out, and let them relax.

Breathe in, and focus on your center, breathe out, and let it relax.

Breathe in, and focus on your knees, breathe out, and let them relax.

Keep breathing, letting your attention come back into your surroundings now.

Notice the sounds around you, the sensations in your body.  

If your eyes are closed, open them gently. 

Let your awareness return completely to the here and now.  

You’ve learned to transform stress into comfortable relaxation, and you can do this any time you wish.  

Enjoy your day!

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