Squeeze and Release is an easy exercise that can relax you any time you have a few minutes and a clear patch of ground. Just tighten a muscle very firmly, hold it for a moment, then let it go completely. This is a guided once-over of your whole body, running just a few minutes. The guided portion starts at 2:57. 

Please be aware of any conditions or adverse effects that might come from tightening certain muscle groups. Be aware of your body. 

For more meditation, head over to MindfulFoliage.com/Mindfulness. If you just want to look at plant photos all day, follow me on instagram at instagram.com/mindfulfoliage. I host weekly meditations at Hesse Park, down in Rancho Palos Verdes, CA. Check out the website or instagram for more details.