Examples of Meditation for Stress Relief: 3 Practical Examples You Can Start Today

Let’s start with the smallest, most portable practice: a five-breath reset you can do at your desk, in the bathroom at work, or in your parked car before going inside to face the evening chaos.

This is a powerful example of meditation for stress relief because it works in the moment, right when your heart is racing or your thoughts are spiraling.

How to do the 5-breath reset
Think of it as a tiny, focused pause:

• Sit or stand with your feet on the floor, shoulders relaxed.
• Close your eyes if that feels comfortable, or just soften your gaze.
• Breathe in slowly through your nose for a count of 4.
• Hold gently for a count of 2.
• Exhale through your mouth for a count of 6, like you’re fogging up a mirror.
• Repeat this for just five breaths.

That’s it. You just completed one of the simplest examples of meditation for stress relief: 3 practical examples we’ll cover today, and it took about a minute.

Why this works (and why it’s not “too small” to matter)

When you extend your exhale, you send a signal to your parasympathetic nervous system—your body’s built-in “rest and digest” mode. Research from sources like the National Institutes of Health suggests that slow, controlled breathing can reduce markers of stress, including heart rate and blood pressure.

This kind of micro-meditation is perfect if:

• You feel overwhelmed by long sessions.
• You’re new to meditation and want a gentle starting point.
• You need something you can do without anyone noticing.

Over time, repeating this example of meditation throughout the day can train your body to return to calm more quickly after a stressful trigger.

2. The 10-Minute Body Scan: A Classic Example of Meditation for Stress Relief at Home

If the 5-breath reset is your quick first-aid kit, the body scan is your nightly reset button. This is one of the best examples of meditation for stress relief when your mind won’t shut off at night or your body feels tight and wired.

You don’t need any special equipment. Just a relatively quiet space and 10 minutes.

How to do a simple body scan

Think of this practice as slowly turning on a warm, kind spotlight and moving it through your body:

Start by lying down on your back, or sitting comfortably with your back supported. Take a few natural breaths. Then:

• Bring your attention to your feet. Notice any sensations: warmth, coolness, tingling, or even numbness. No need to change anything—just notice.
• Slowly move your awareness up to your calves, knees, and thighs. As you notice tension, imagine your exhale flowing into that area and softening it by just 5%.
• Continue scanning: hips, lower back, stomach, chest, shoulders, arms, hands, neck, jaw, and face.
• If your mind wanders (and it will), gently bring it back to the body part you’re focusing on, without judgment.

You’ve just practiced another one of our examples of meditation for stress relief: 3 practical examples—this time, working from the body up, instead of from the breath down.

Why the body scan is so effective for stress

Stress often shows up in the body before we notice it in the mind: clenched jaw, tight shoulders, shallow breathing. A body scan helps you catch those signals early.

Organizations like Mayo Clinic highlight body-based relaxation techniques, including meditation, as helpful tools for managing stress, anxiety, and even sleep issues. The body scan is one of the best examples because it:

• Interrupts the mental “worry loop” by giving your brain a simple, physical task.
• Helps you notice where you habitually hold tension, so you can release it sooner.
• Can be used before bed to ease you into sleep, or after work to mark the transition into personal time.

A real-world example: imagine you’ve had a brutal day of back-to-back meetings. Instead of collapsing onto the couch with your phone, you lie down for 10 minutes and do a body scan. You notice your shoulders are practically glued to your ears. During the scan, you let them drop, your breath deepens, and by the time you’re done, you feel 20% more human. That’s meditation doing its quiet, steady work.

3. The Mindful Commute: A Practical Example of Meditation for Stress Relief in Motion

Not all meditation happens on a cushion. One of the most realistic examples of meditation for stress relief is turning something you already do—like your commute—into a mindful ritual.

This works whether you’re walking, taking the train, or riding the bus. (If you’re driving, keep your eyes open and your attention on the road, of course.)

How to turn your commute into meditation

Think of this as “meditation on the move” rather than a separate activity.

If you’re walking:

• Feel your feet making contact with the ground: heel, ball, toes.
• Notice the rhythm of your steps and your breathing.
• Gently bring your attention back to the sensations of walking whenever your mind jumps to emails, arguments, or your to-do list.

If you’re on a train or bus:

• Feel the weight of your body in the seat.
• Notice the subtle movements of the vehicle, the sounds, and the breath moving in and out.
• Pick one anchor—like the feeling of your hands resting in your lap—and keep returning to it.

This is a real example of meditation that fits into a busy schedule. You’re not adding another task; you’re changing the quality of something you already do.

Why this example works for chronic stress

Chronic stress often comes from feeling like you never get a break. By turning your commute into a mindful pocket of time, you give your nervous system a chance to reset twice a day.

Studies cited by organizations like Harvard Medical School suggest that regular mindfulness practice can reduce anxiety and perceived stress. A mindful commute is one of the best examples of how to sneak that practice into a schedule that already feels packed.

Beyond the Big 3: More Real Examples of Meditation for Stress Relief

The title promised examples of meditation for stress relief: 3 practical examples, and you’ve got them: the 5-breath reset, the body scan, and the mindful commute. But once you get the hang of these, you can expand your toolkit.

Here are a few more real examples people use every day to manage stress:

The “One-Minute Pause” between tasks

Before opening a new email, starting a meeting, or switching from work mode to parent mode, take a one-minute pause:

• Close your eyes or soften your gaze.
• Feel your feet on the floor and your breath moving in and out.
• Notice any tension in your body and let it soften just a little.

This is a tiny example of meditation for stress relief that creates psychological “bookends” between parts of your day, so everything doesn’t blur into one long, exhausting stretch.

The “Gratitude + Breath” evening wind-down

At night, sit on the edge of your bed or in a chair:

• Take three slow breaths.
• For each exhale, think of one thing from the day you’re grateful for, no matter how small: a good cup of coffee, a funny text, a moment of quiet.

This blends mindfulness with gratitude, which research from places like Greater Good Science Center at UC Berkeley suggests can support emotional well-being and resilience.

The “Hand on Heart” stress reset

When you feel emotionally flooded—after a hard conversation, bad news, or a mistake—try this simple example of meditation for stress relief:

• Place a hand on your chest.
• Feel the warmth and gentle pressure of your hand.
• Breathe slowly and imagine sending kindness to yourself on each exhale, as if you were comforting a friend.

This practice taps into self-compassion, which is strongly linked to lower stress and better emotional health.

How to Choose the Best Examples of Meditation for Your Stress Style

Different stress patterns respond to different practices. The best examples of meditation for stress relief are the ones you’ll actually use, not the ones that sound impressive.

Here’s a simple way to match yourself to the right practice:

• If your mind races non-stop: The body scan or mindful commute can give your brain a simple, sensory task.
• If your body feels tense or wired: The 5-breath reset, body scan, or hand-on-heart practice can help release physical tension.
• If your day feels like a blur: One-minute pauses between tasks and gratitude + breath at night can create structure and reflection.

You don’t need to commit to everything at once. Start with one example of meditation for stress relief that feels doable and slightly appealing. You can always layer on more once you feel the benefits.

Making These Examples of Meditation for Stress Relief Stick

Meditation only helps with stress if it shows up in real life, not just as a good intention. Here are a few ways to make these examples of meditation for stress relief part of your routine:

Tie them to existing habits.

• 5-breath reset: every time you open your email or before a meeting.
• Body scan: right after brushing your teeth at night.
• Mindful commute: from the moment you close your front door until you reach your destination.

Lower the bar.
Instead of aiming for 20 minutes, aim for 2. You can always go longer if it feels good. Short, consistent practice beats long, rare practice every time.

Track how you feel.
Once a day, ask yourself: “On a scale of 1–10, how stressed do I feel right now?” After a week of trying even one example of meditation, check whether your average number has shifted—even slightly.

Use support when needed.
If you like guided audio, apps and online programs can help you stay consistent. Just look for evidence-based approaches. The National Center for Complementary and Integrative Health (NCCIH) offers helpful information about meditation and its effects.

FAQ: Real Examples of Meditation for Stress Relief

What are some quick examples of meditation for stress relief I can do at work?

Quick examples include the 5-breath reset at your desk, a one-minute pause before meetings, or placing a hand on your chest and taking three slow breaths in the bathroom or break room. These are all practical examples of meditation for stress relief that don’t require a quiet room or special posture.

What is an example of meditation I can use when I can’t sleep?

A great example of meditation for stress relief at night is the body scan. Lie on your back, move your attention slowly from your feet up to your head, and pair it with slow breathing. This helps shift your body out of “fight or flight” and into a calmer state that’s more friendly to sleep.

Do I need to sit cross-legged on the floor to meditate?

No. Most real examples of meditation for stress relief can be done sitting in a chair, lying down, or even walking. Comfort matters more than posture. The key is your attention, not how you look.

How long before I feel less stressed from meditation?

Some people feel a bit calmer after just one session, especially with practices like slow breathing. For longer-term changes, research often looks at 6–8 weeks of regular practice. Even 5–10 minutes a day of the examples of meditation for stress relief in this guide can make a noticeable difference over time.

Is there a best example of meditation for stress relief, or does it depend on the person?

There’s no single “best” example of meditation for stress relief. It depends on your personality, lifestyle, and how stress shows up for you. That’s why this guide offers several real examples—so you can experiment. Try one for a week, notice how you feel, and adjust from there.

If you remember nothing else, remember this: meditation for stress relief doesn’t have to be mystical, long, or perfect. It can be five breaths at your desk, ten minutes noticing your body, or a quiet, mindful walk to your car. Start small, stay kind to yourself, and let these examples of meditation for stress relief grow with you over time.