Here are two guided meditation audios with scripts, one is 10 minutes and the other one is 20 minutes long.
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Guided Meditation for Stress: 10 Minutes
Guided Meditation Script for Stress
Practice this meditation in a quiet place where you will not be interrupted.
Begin by sitting in a comfortable position with both feet planted firmly on the ground. Taking a moment to adjust your sitting bones so that they are even on either side, and bring your spine into straight alignment.
Let your palms rest on your lap facing downwards, and when you are ready, softly close your eyes.
Begin by taking a long deep inhale through your nose, feeling your stomach expand completely and hold your breath at the top. Allow yourself to notice any stress building up at the top of this breath and when you’re ready, exhale powerfully with a sigh, letting it all go.
Again, at the bottom of that breath, inhale deeply feeling your stomach expand and as you hold it at the top, let any stress and tension build at the top of this breath.
When you’re ready, exhale powerfully with a sigh. Feel yourself releasing any stress.
And again, one more long deep inhale through your nose, stomach expanding, holding it at the top, feeling that tension build and whenever you’re ready, just let it all go.
As you exhale through your mouth at the bottom of that breath, just return to breathing at a pace that is comfortable for you…in through your nose and out through your mouth.
Throughout the course of this meditation on every inhale, feel your stomach expand and on every exhale, feel your stomach contract. If you can, allow your inhales to equal the length of your exhale.
Using your abdomen to inhale deeply is one of the greatest ways to tell your body it is safe to slow down. Oftentimes when we’re experiencing stress, our breath is shallow, allowing our breath only to go into our chest and no deeper. In this moment, you intentionally allow the breath to go all the way to your lower abdomen, giving yourself the gift of slowing down.
So often when we’re experiencing stress, it’s due to a belief that things are not going to work out perfectly. And in this moment, by slowing down, you let your body know you are safe; and there are a million creative ways for everything to work out in the highest, most loving way.
Begin to see yourself as if you are seated in the middle of a beautiful place. This can be a field, the ocean, a mountain top, whatever feels most peaceful to you. See yourself sitting there…now allow your mind’s eye to show you the details around you, whether it’s animals, flowers, water.
Just welcome in the beauty of the world around you. As you continue to breathe in through your nose and out through your mouth, feel yourself settling in here…And as you relax into this, imagine a column of white light pouring down over you, covering you completely, extending from as high as you can imagine and flowing all the way through you past the soles of your feet and into the center of the earth.
Let yourself feel a deep stillness washing over you. As you feel anchored and present with this high vibrational energy washing over you, reuniting you with a state of love, peace, and faith that everything is unfolding perfectly in this moment. Just relax. Breathing in through your nose, stomach, expanding…and out through your mouth, stomach contracting, feeling your inhales equal the length of your exhales as you just enjoy being present with this loving vibration…as you set the intention right now in this moment, to be open to creative possibilities for everything to work out in the highest, most loving way.
As you set that intention and you stay open, you feel yourself becoming lighter, freer. You are no longer tied down to the limiting beliefs that were causing you stress in this moment. You lift up and become open to a myriad of wonderful possibilities that are in your highest, most loving interest so that everything may work out with ease. Stay open to creative possibilities, as you feel yourself rising up.
The lighter you become, the freer you are from anything that had been weighing you down, in this moment. You can be carefree, relaxed, and fully trusting in the path that is unfolding before you pay attention to how this column of light is anchored into the earth, for even though you feel uplifted and freer, you are still grounded and connected to the earth. Take this feeling with you as you begin to bring your awareness back to your feet planted firmly on the ground, feeling this lightness around and within you.
When you’re ready, slowly open your eyes.
Guided Stress Meditation: 20 Minutes
Guided Stress Meditation Script
Hello and welcome to this relaxing session to alleviate your stress.
Get into a comfortable position, making sure you will not be disturbed for the duration of this session.
Take a nice deep breath in and when you exhale, let your eyes close.
Now begin to focus on the sensations at the very top of your head. Just notice how the very top of your head feels.
And now let your focus move down to your eyes. Just notice how your eyes feel and ask them to relax even more. Notice how the back of your head feels against the surface that it is touching. How heavy does your head feel right now?
Let your focus move to your nose feeling the slight sensations of the air moving in and out with your breath. When you breathe in, imagine that you are being filled with calmness, and when you breathe out, imagine your body feels heavy and deeply relaxed. Very good.
Now focus on your ears. Notice how they feel, and what they hear around you. Try to hear every single noise. When sounds come into your ears they act as tiny waves of relaxation taking you even deeper. Notice the sound of my voice and how soothing and motherly it is. From here forward you can only hear my voice guiding you. All other sounds passing though only take you deeper into a state of relaxation.
And move your focus down now to your neck, and if there is any tension just ask it to release a little more. Notice how your neck feels right now, feeling all of the sensations in your neck.
Now focus on your shoulders and move your attention slowly going down each arm, down all the way to each fingertip. What are your fingertips touching right now? Feel the sensations on your fingertips….(pause) Nice.
Allow your focus to go to your chest, relaxing this area, as well as your upper back. And if you notice any tension, just ask it nicely to release a little bit more. Now imagine you are focusing on your heart, and feeling it beating strongly, supporting you. Relax your heart and notice how good it feels to do so.
And now focus on your lungs. Feel them gently expanding and contracting with the breath, delivering oxygen to your body.
Allow your focus to move down your vital organs and digestive system. Just notice your belly and how it feels, observing it working and digesting effortlessly for you.
Now notice your lower back and how it is pressing against the surface you are on, and if you feel any tension just say, please relax just a little more.
Focus now on your pelvis and hips, noticing any sensations you are having there. This takes you even deeper into a state of relaxation. Allowing your focus to move down each leg now, slowly relaxing those as well. Your legs have been taking you so many places over the years and they deserve to fully relax.
Notice this wonderful wave of relaxation moving down to your knees and down your lower legs, all the way to your feet and the very tips of each toe.
You are doing very powerful stress-reducing work by practicing a body scan daily.
We all get into stressful situations from time to time, so it’s not about eliminating stress from our lives, but about how we manage it, and react to it.
When you are stressed you cannot focus. So on the other hand, when you focus, you cannot be stressed.
Let’s focus on our breath right now. What is it like right now?……..feel how your belly expands and contracts with your breath……..feel your chest gently rising and falling…….can you feel the air passing through your nose softly as you breathe?……notice every single detail about your breath that you can, filling all the different areas as you inhale……is the air warm or cool?
Good. Let’s take 3 big deep breaths now and pay attention to how each breath feels.
Breathe in and out. In and out. Inhale and exhale.
Breathing with intention is a very powerful tool in changing your state of mind. If you feel you need to relax even more, you can repeat these three powerful breaths at any time. Breathing deeply and fully is helpful in any situation, but especially during difficult times in our lives.
Viewing nature is also very relaxing and calming to every human. You can either go to a place where there are tall trees, or nice grass…… You can take a walk around your neighborhood or workplace, paying attention to the plants around you. Plants and trees do provide us with oxygen, after all, so we greatly need them……..
When you find stress is beginning to build in you, take a walk, or gaze out the window into nature……..Be grateful for nature when you see it, thank the nature in your mind for all the relaxation it brings to everyone around the world.
If you cannot get to a place outdoors, you can simply imagine it.
Let’s imagine right now we are in a beautiful garden, so if you haven’t already done so, close your eyes.
When you close your eyes a wave of relaxation sweeps over you and you see that you are in a beautiful garden.
There is a soft and natural path through the garden that you begin to walk down…….in this garden, there are so many exquisite plants producing the most beautiful flowers you have ever seen……The trees around you are thriving and tall…….They sway in the wind with grace…….. back and forth… back and forth………. You look down at the smaller shrubs and plants that are passing by as you walk along this path and you can see their leaves of various kinds being caressed by the wind……..some leaves are waxy and reflect the sunlight, while others are soft and delicate.
Take a deep breath in of this fresh air these plants produce for you. Melting away any stresss left in your body. Good………you haven’t felt this nice in a very long time……
Continue down the path through nature..
It is beautiful here, and you feel safe here.
You can feel the gentle sun rays on your skin, and how it brings you nutrients.
Just enjoy being in your garden, seeing all the colors, for a little while.
Great, now walk back along the path the way you came and say goodbye to all the beautiful nature you saw here.
You can always come back to this place by simply remembering it, and allowing the thought of nature to eliminate all of your stress……..
Whenever you are ready, return to the present moment and inhale a deep refreshing breath. Open your eyes, feeling relaxed and ready to take on the day with clarity.