Here are two guided meditation audios with scripts, one is 10 minutes and the other one is 20 minutes long.
Copyright Notice: We own the commercial rights for these meditations and scripts. You may not make recordings or reproduce these meditations, except for your personal, private use.
Guided Meditation for Anxiety: 10 Minutes
Meditation Script for Anxiety
Begin by lying comfortably on your back. Taking a moment to adjust your spine so that it is straight, ensuring that your legs are uncrossed, and place your left hand on your abdomen and your right hand on your heart.
When you’re ready, softly close your eyes.
On your next inhale, allow your stomach to lift up, pushing your left hand upwards, and then as the air continues to enter, feel your right hand rising with your chest and hold your breath at the top. When you’re ready to exhale, force the air out through your mouth as you feel your chest lowering. And then your left hand on your stomach lowers as you push all of the air out.
Continue this pattern of breathing.
You can imagine your stomach and your chest rising and falling, much like waves in the ocean. With every inhale, you feel your left hand lift up, followed by our right hand. And with every exhale, you feel your right hand lower down, followed by your left hand, as the air circulates in and out fully and completely.
In moments of anxiety, it is crucial that we extend our lower abdomens as far as possible on every inhale and contract it fully on every exhale, this signals to your body that it is safe to slow down.
When we experience anxiety, we often are only breathing into our chest. This shallow kind of breathing signals to our body that it’s time to be excited, that it’s time for our energy to increase. It may even signal that we are in an unsafe situation.
In fact, this kind of breathing is often what occurs when our bodies are in a fight, flight, or freeze response. Whenever you feel anxiety, intentionally force your abdomen to expand completely on every inhale, really engaging the muscles in your stomach to slow down this fight or flight response and drop-in instead to a feeling of peace, a feeling of comfort.
If you feel as though you have gotten the rhythm of this breath, you may let your palms rest at your sides or you can keep them where they are throughout the duration of this meditation.
No matter what, continually ensure that you are breathing in through your nose, sending the air all the way to your lower abdomen as your stomach expands, filling your lungs completely and exhaling completely. As you breathe this way, pay attention to the areas in your body in which you experience anxiety. For some people, this is a tightness in the chest. For others, it’s like a knot in the stomach.
Wherever it is within you. Just allow yourself to be present with it, not getting hung up on it or trying to alter it.
Just keep breathing slowly and gently as you allow yourself to be aware of it. Without judgment, just practicing an awareness of the anxiety as you breathe through your abdomen is an excellent skill. The more you practice this skill in meditation, the better you’ll be able to use it in the middle of experiencing anxiety. By slowing down like this and acknowledging your anxiety without trying to avoid it or run away from it, you just let yourself be still and notice it so that you may learn from it.
Anxiety is a messenger. It may be letting us know something that we are excited about. It may also be teaching us about something we strongly desire. Whatever you have anxiety about, you must have a strong desire for its opposite.
Let yourself explore the message your anxiety must-have for you.
Every emotion serves a purpose, even your anxiety. When you slow down and listen to the lesson that it has to offer you, you may find that it simply begins to fade.
Just be open and curious as you breathe in and out through your abdomen. Allow yourself to feel grateful to yourself for doing this work, for listening to your anxiety, for practicing a powerful breathing exercise to help you relax.
Allow yourself to lie here and breathe this way as long as you need to experience comfort. And whenever you feel ready, very slowly begin to wiggle your fingers and your toes…roll to one side, bringing yourself up into a seated position as it feels right to you. And whenever you’re ready, gently open your eyes.
Guided Anxiety Meditation: 20 Minutes
Guided Anxiety Meditation Script
Welcome to this relaxing meditation… get ready to surrender your old anxious ways and get fully connected to the real you…
I am honored to have your presence during this delightful relaxation session. Today you will remember the natural feeling of relaxation that is within you always, waiting for you to access it…
Get into a comfortable position and gently close your eyes.… Your arms rest softly by the sides of your body, your palms are facing upwards if you can… if not, have your arms and hands resting where they feel best…
Allow your legs to relax, let the tips of your feet fall slightly outward…. Grant your body permission to remain calm, yet your mind be awake and present while you listen to this meditation…
Breathing in, and let it go. Now become aware of your feet… let them relax completely… Breathing in, imagine you can send love to your feet. Breathing out, smile at them. Inhale, become aware of your legs now. Exhaling, let each leg fully relax. Let go of any tension that may still be in your legs, feel them sink softly into the ground…. Breathing in, send all your love to your legs. Breathing out, smile at them… Now bring awareness to your hands. Let go of any tension you may still hold in your hands…. Focus on each individual finger of the left hand… the thumb, index, middle finger, the ring finger and the little finger… Then the right hand: the thumb, index, middle finger, the ring finger, and the little finger. Feel the joy of having two hands and let each tiny cell in the hands relax.
Breathing in, having full awareness of your arms… Exhaling, let the arms relax thoroughly. Let them rest completely free of tension… With each breath, feel how the muscles in your arms melt. Breathing in, send all your love to your arms and your hands. Breathing out, smile at them. With a nice inhalation, now take awareness of your shoulders.
With exhalation, give up any tension in the shoulder blades… Send them your tenderness and care and let them relax completely. Breathing in, turn your attention to your back now. Exhaling, let go of any tension that you may still hold in your back, allow stress to abandon your body, back into the ground and let go of any weight… Breathing in, send all of your love to your back and your shoulders. Breathing out as you smile at them with gratitude.
Breathing in, now turn your attention to your heart. Exhaling, let your heart calm and rest… The heart allows you to live… It is always there for you, every minute, every hour, every day… Feel how wonderful it is to have a heart that beats generously in your chest… With each breath, you feel how your heart relaxes even more… letting go of any woe… At each inhalation, send love to your heart. At each exhalation, gently smile with gratitude.
Breathing in, be aware of your face now… Exhaling… let each muscle of the face relax completely… melting away your worries… Release any tension around the mouth, around the eyes and on the forehead… Let the eyes relax and rest within the sockets… Breathing in, you have now become fully aware of your whole body… Breathing out, enjoy the entire sensation of your body and how it is completely relaxed and tranquil… anxiety-free…
Breathing in again, send love and compassion to the whole body… exhale, and smile at it… Be aware of the wonderful self-healing ability that works in your body automatically… Your loving attention supports it… and provides a space for total regeneration… Feel gratitude for every single cell in your body. See if you can let the body relax even more deeply…
Nice breath in and out… and once more, respecting the nature of a full breath…
Now, begin to visualize that you are outside, gazing up at the night sky… you are far out where the night sky is dark, perhaps down a long, winding country road… you can see city lights glowing with warmth in the distance, but you cannot hear the sounds of the city… all you can hear are the sounds of thousands of crickets and the occasional nighttime frog…
Travel down this country road even further until the city lights fade completely into the horizon…
After traveling deep into nature, you come to a wide and secluded glade… a perfect meadow that is big enough to allow a full, incredible view of the night sky… There is one tree in the middle of the glade with you… an old giant oak… you can see that this tree holds a city of fireflies… flickering their light for you…
Take a seat near this tree and feel the energy of life it holds under the midnight sky…
You spend a few moments to enjoy the sounds of nature… nothing is around you…. It’s only you and the sky…
Imagine how far away the common daily things like your job, your duties, your family and your routine are from you here…
You can feel the disconnection from all the hustle and bustle of life… and the connection with this night scene as if it were a blank canvas waiting for your color… a space where you can just chill, relax and be yourself with no need of superficiality…
Take a deep breath through the nose… smile… and exhale out of your mouth with a long deep sigh…
See the façade fade… the stress disappearing and melting away along with the chaos you left behind in the city…
In this hidden place, there is no time or space for bad emotions, even feelings, and memories… they simply cannot exist here…
It’s time to enjoy the silence…
The only thing you can hear is the sound of your breath and the only things you can see are the stars above you.
You feel blessed…you feel at peace…you feel grateful for this hidden secret place you can call your own..
Repeat these words to yourself…
I am safe…
I am in peace…
I disconnect from what no longer serves me…
I melt with silence…we are one…
In this glade, fully connect with the real you… the one who has been hiding… the one who is always too busy to just stop and recharge…
Now, it’s finally time.. now everything is clear… you are now your true self… complete, whole, and honest…
Use this scenario to get back to a place of tranquility and silence.. to finally be totally you…to enjoy the beauty of your presence here and now… without anxiety.
Gently return your awareness to the present situation, bringing back an authentic existence… and open your eyes…
