Here are two guided imagery scripts.
Copyright Notice: You may not make recordings or reproduce these meditation scripts, except for your personal, private use.
Guided Imagery Script 1
Welcome to this guided imagery meditation. This guided meditation was designed to help you relax with the help of your own imagination and my guidance.
Before we begin the meditation, I would like you to make sure you are in a space where you will not be disturbed. Somewhere where you feel calm and at ease. You can do this meditation either sitting or laying down. If you want to feel fully relaxed, I suggest you dim the lights or close the curtains and lay down. When you find a spot that feels comfortable I invite you to take a few long and deep breaths. Breathe in through your nose and slowly breathe out through your mouth. Allow your lungs to fully expand and deflate as you inhale and exhale.
Deep breath in.
And deep breath out.
Inhale.
And slowly exhale.
And again.
Slowly breathe in.
And breathe out.
As you keep deepening your breath, your conscious thoughts are slowly becoming a blur. You are ready to relax as you follow my voice.
As you continue following my voice, I want you to try and release any tension you might feel. Anywhere. Try to relax your body and keep focusing on your breath. Slowly travel down from your head all the way to your toes and try to relax each part individually, until you feel light and ready to engage your imagination. Let a wave of soothing relaxation wash over you. Feel the sensation of relief fill your whole body and mind.
As we begin, I want you to visualize a gorgeous, lush, tropical island. The water is crystal clear, the island is covered by various forests and thick vegetation and there is not a single soul to be found anywhere near this island.
And now I want you to imagine yourself lying on a softly swaying boat, right off the coast. You are resting in a lovely, peaceful, quiet cove. Not a single person that could potentially ruin this experience. It’s you and mother nature. You are one. All you can see are the aromatic pine trees, the soft, silky smooth sand, and the wide ocean.
The warm sun is shining, and you are in the pleasant shade of the boat’s sails. A gentle breeze is lovingly caressing your sun-kissed skin and cooling you down.
You can see white, soft clouds running through the sky and you can hear seagulls somewhere in the distance. The crystal clear water beneath you looks gorgeous and inviting, but all you want to do at this moment is rest. The salty air is burning your nostrils in the most pleasant way imaginable, it just feels so invigorating to breathe in the ocean breeze.
And as the anchored boat safely floats in the sea, you feel all your worries slowly drifting away. Every argument, insecurity, or worry – they are all gone. At this moment, you are here on the deck of this boat and everything else is completely irrelevant. Your only job is to relax your body and free your mind.
You feel so safe and taken care of. The waves gently rock the boat back and forth, but you are safely anchored in this little, private cove.
You feel so carefree and happy. A sense of complete serenity fills your body and your mind as you lay there, relaxing. You feel pure appreciation and joy. Your life is a dream. This magnificent little haven is your sanctuary, somewhere where you can always retreat and find comfort and safety. It is somewhere where you know you can let any stress and tension melt away into the clear sea. You are so incredibly happy and grateful to be alive.
Here, you are allowed to be your true self. There is no pretense and no pressure to impress anyone at all. You are alone. It’s you and the big, wide sea. And any worry that does surface is promptly swooshed away by the softly whispering wind. And any discomfort you might feel is healed by the water rippling right beneath you. You and your boat are still, yet moving. You are calm, yet invigorated. Free, yet secure. This tiny bay and this boat are truly mystical and magical. The enchanted ocean is softly singing its song and whispering sweet nothings into your ear.
The warm sun is slowly, but surely setting behind the mysterious horizon. A gorgeous, soft pink light is illuminating the skies and caressing your skin. You don’t need the shade anymore, all you want to do is bask in the remaining warmth of the setting, now dark orange sun.
Twilight is slowly approaching and you can see the first stars shining more and more brightly. You are grateful for this time you had on your little sailing boat. You are relaxed, you are at ease, you feel peaceful and light. You simply are. You exist. You inhale the salty air again and you feel so grateful for this moment, for this opportunity, for this private, little boat you have the privilege to own.
And you are grateful for your life, just the way it is. Because it’s perfect and immensely rewarding. All you feel is peace and gratitude.
The line between reality and imagination is becoming fuzzy and blurred. You can feel your body becoming extremely light, it’s almost weightless. The weight of the world drops from your shoulders. You can see yourself slowly rising from the tiny boat. The soft wind slowly embraces you and lifts up into the air. An inexplicable warmth soothes your soul as you softly sway back and forth. Back and forth.
As the distant moon becomes more and more visible, the twilight is slowly enveloping you. You can hear crickets somewhere in the distance. The boat keeps rocking back and forth. Slowly. Rocking. Back and forth.
You are calm and you are relaxed.
My voice is now gently bringing you from the meditative state back into reality. You can now slowly start to open your eyes.
Thank you so much for joining me on this magical journey.
Guided Imagery Script 2
Find a comfortable place to relax. It could be in your bed or in a nice comfortable chair. Turn off all phones or anything that could distract you and of course never listen to this meditation while driving or operating any machinery as it could make you very drowsy. It is best to use headphones to listen to these meditations to be able to hear all the subtle sounds.
Rest back in a comfortable chair now……………………………. or lie in your bed and make sure you are warm and in a very relaxed position…………………………..Close your eyes and begin breathing from your abdomen. Place your hands there and feel your stomach rising and falling with each breath………………………………………. As you breathe in allow your abdomen to rise and as you breathe out let it fall…………………………………….that’s right…………………………………As you inhale imagine your stomach inflating like a balloon and as you exhale feel it deflating………
………………………………………..g.o.o.d………………………………as you are listening to the sound of my voice you can also concentrate on your breathing……………………let it be slow and deep
………………Pause……………………….
Take a deep breath in now……. breathing in through your nose…….. hold it for a second……… and then blow it out through your mouth…………………………………feel yourself releasing any tension from the day……………………………….Again…….breathe in…………………………..hold it…………..and blow out………………………………….good.………………………………………
One more time………………………….
Pause…………………………………
Feel how good it feels to let go of any tension, any tightness in your
body………………………………………..
Now concentrating on your breath continue to breathe in through your nose and blow out through your mouth without holding your breath, just let it flow in and out in a comfortable way……………………….slow and deep……………………relaxed……………peaceful……………..
Perhaps as you are breathing and listening to the sound of my voice you might also notice the weight of your head resting on the pillow or against the chair…………………………………..allow yourself to deeply relax………………………… in your own time and your own way…………..you can allow the letting go to occur…………………………..into that quiet place within…………………… that you can experience when you give yourself this opportunity to rest……………………. concentrating on your breathing and listening to the sound of my voice………………………………………with no one wanting anything ……………………nowhere to go…………nothing to do but rest peacefully…….. n.o.w………………………………..Good…………..
Pause ……………………………..
and you can continue to enjoy these feelings of deep relaxation and comfortable letting go……………….. as you drift and dream away for a time…….sometimes hearing my voice and other times not………………………………….. you can allow my words to drift through your mind like a gentle breeze on a summer day………………………. you can feel yourself slowing down………………………and notice your breathing and pulse has slowed down with you…………..as your mind continues to drift and wander and this feels g.o.o.d……………………………………..
so good not to have to think about anything right now………………………………
perhaps you can feel the relaxation from your toes all the way to your head now……………….. this marvelous warm………………. wonderful feeling of relaxation is spreading to every muscle, cell……….. fiber and bone in your body……………..and with every passing moment this deep, tranquil and comforting feeling becomes stronger and you feel as if you are floating…..just floating on air…………………………………that free-floating place of effortless letting go……………..floating off somewhere in nature…………………………like on a cloud………………………….or a magic carpet……………………..so quiet…………………………so peaceful……………………imagine as you are floating off peacefully that as you look down to the earth you see everything in miniature………………………small houses, people…………..cars……………………………………..
and you gain a new perspective from high above the earth…………………………….letting all the cares of the world take care of themselves all by themselves now……………….without having to worry about one thing……………………………………
you are free to float above it all and occasionally look down to remind yourself that you’re problems are so tiny…………….just like the houses and people below…………………………..you can just settle down into your cloud or magic carpet and let it wrap itself around you……………giving you comfort and peace of mind for right now……………………………….right now this is all there is………..just you and floating…………….and it feels good to float……………..high above it all………………….drifting along with the breezes……………….not a care in the world……
your body feels so comfortable and relaxed………………………………………. You gaze up at the pure blue sky and allow your mind and imagination to wander and drift. Nothing for you to do right now but relax. You can allow yourself to feel l..a..z..y and comfortable……………………………………………………. I don’t know when the last time was that you allowed yourself a time like this to rest with your eyes closed, drifting off to no place in particular………. but I do know that you can allow yourself this luxury of relaxing in a cloud of peacefulness……….. that’s right……………………………. a cloud of restfulness…….
It feels good to let go of all stress and tension and allow the gentle floating to calm your spirit. Pause…………………….gently.. easily……………comfortably…………………………………………….. A free-floating place of effortless letting go…………………………. You feel safe and secure. Feel your entire body and mind bathed in a soothing, comfort. G..o..o..d,
letting yourself go………………………………
……………………………………………….
effortless……………………….natural………………………deeply………
that’s right…………………..
Now allow all these suggestions take an effect in your mind, as you sink deeper and deeper into relaxation
and they seal themselves into your subconscious mind and they reinforce themselves over and over again.
I’m going to give you a period of silence in which all this takes
effect…………………………..
………………………………….
You will be awakened very shortly. Before you come back, think about how good
you feel right now.………………………..
How nice it feels to be completely relaxed, letting your mind take this important
rest from your busy life…………………….This is important time you need to
take for yourself…………………….
Pause……………………………20 seconds………………………..
Allow yourself to awaken whenever you are ready.