In this 10‑minute guided meditation, Dr. Juna Bobby MD, a mind‑body physician, introduces listeners to the relaxation response, emphasizing safety and medical disclaimer. She leads a series of breath‑focused visualizations, inviting participants to feel warmth spreading from the head down the body to activate the parasympathetic nervous system. The meditation then shifts to a brief mental exercise where listeners identify their most important task(s) for the moment, fostering clarity and prioritization. Finally, Dr. Bobby encourages a short movement break—jumping jacks, sun salutations, or simple stretches—to cement the shift in thought patterns, and ends with a self‑check‑in to notice any changes in mental state. Throughout, the tone is calm, instructional, and supportive, aiming to reduce overwhelm and restore focus.
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Hello and welcome to the meditation portion of the RxChill Pill Get Resilient podcast. I'm your host, Dr. Juna Bobby MD, a physician specializing in mind-body medicine, and I'm here to bring you your daily dose of the relaxation response. Learning to elicit the relaxation response is extremely helpful in decreasing stress and any stress-related conditions. Relaxation techniques are generally known to be quite safe. However, if you have any medical issues, consult with your physician and be aware that relaxation techniques never replace proper medical care. In certain psychiatric conditions, these relaxation techniques may be contraindicated. Please check with your physician. I'd like to leave you with a little quiet time for reflection at the end. So I'm asking you now to please share subscribe, and download. It would also be really helpful to me if you could leave a positive review. If you use Insight Timer, you can find me as a teacher under Juna Bobby MD. As with all meditation and relaxation audios, please find a safe and comfortable quiet place and do not use while driving or operating a moving vehicle. If you're listening to this, I know you're feeling quite overwhelmed right now, but don't worry, this only takes a few minutes and we'll have you right back on track. So just sit or stand or lie down, whatever you wish to do right now.
Just take a deep breath in and mentally say to yourself, just for one breath, nothing to do and nowhere to go. Now take another breath. Inhale, just for one breath. And exhale, nothing to figure out. Now put your hand over your heart and quietly say to yourself, just for one breath, I give myself permission to just be. Now let your hand fall into your lap or to your side.
Now lay both hands on your belly. Feel the warmth from the palms of your hands.
Take a deep breath in. And imagine a warmth coming from the top of your head, and on the exhale, oozing down every single inch of your entire body. Again, take a deep breath in and imagine the perfect warm sunlight, whatever that may be for you, the top of your head over your entire face, your neck, shoulders, arms, and hands, even your fingertips. On the next breath, feel this warmth from the top of your head all the way down the front of your body, down to your toes. On the next breath, whenever that is for you, feel it down the back of your head, all the way down your neck and shoulders and the back of your body, all the way down to the bottom of your feet. And whenever you're ready, just one more breath, inhaling all the way to the top of your head. Exhaling, releasing any bit of tension that you can find, especially in your neck and shoulders. Feeling, if you can, your fingertips, your palms, soles of your feet. You may feel a little tingling here. It's perfectly normal. Getting your blood flow into the areas of your body, telling your brain that you are safe, increasing the parasympathetic nervous system activity for the relaxation response. Now ask yourself, what is the most absolute important thing? This would be something that absolutely must get done. Whether it has a firm deadline that you can't move, something that involves other people that you can't reschedule, or anything time-related where you have to show up. Let this absolute most important thing come to mind. Just let it come to you easily, without effort. It might come in images or a thought. What is the most absolute important thing that I must do in this moment. Perhaps if you have more clarity at this point, you can think of the next two items that absolutely must get done in this moment, in this hour. In this day. Just let it come to you easily, without effort. It might come in images or a thought. One of the most important things of shifting gear breaking the train of everyday thinking is movement. So when you're done with this recording, just take 2 minutes to do jumping jacks or sit-ups. You can do a Sun Salutation or just do a big lap if you can around your house, school, outside, and your office. And if you can't move, you can always sit up really straight and stretch. Stretch to the right, stretch to the left. Do some shoulder rolls and neck rolls.
Check in with yourself now. Do you feel a change, a shift in thought patterns?
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