Above is a sample guided meditation that I’ve worked into my weekly routine. My first experience with this type of meditation (I believe it’s called the Jacobson Progressive Muscle Relaxation technique) calls for you to lay on your back, then flex one set of muscles with max effort for a 15-30 second period, before moving onto the next set of muscles, before finally tensing every muscle in the body for the final round.
One of the many benefits of this technique is that if I feel any amount of tension left in my body, I can call awareness to that specific area and then let it all go. This makes for a very powerful yet simple-to-follow guided mediation that I highly recommend that can be completed in 10-15 minutes, with benefits throughout the entire day. Go somewhere quiet and try it out.