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 to Stop Smoking: 10 Minutes
Meditation Script to Stop Smoking
Begin by sitting in a chair with your feet planted firmly on the ground, legs uncrossed, palms resting gently in your lap..
And gently close your eyes.
Begin by taking a long, deep inhale in through your nose, feeling your stomach expand fully… holding your breath at the tap and whenever you’re ready, exhale with a sigh. Throughout the course of this meditation, just breathe at a pace that is comfortable for you. Breathing in through your nose and out through your mouth. Let all of your awareness in this moment, rest in your heart, located in the center of your chest and a couple of inches inwards. While this may not be the physical location of your organ, the heart, this is the location of your heart’s energy center where you feel anxiety, love, hope, any emotion tied to your heart is felt in this space. Become aware of that energy center right now.
Allowing all of your awareness to rest on your breath and your heart in the center of your chest and a couple of inches in words. As you become more present, don’t judge yourself. If thoughts drift, just return your awareness to your heart.
Continuing to breathe in through your nose and out through your mouth. Let your breath be gentle and let your body relax in this moment. Your only job is to be gentle on yourself, to breathe softly, to focus inwards in this moment.
It is safe for you to feel whatever emotions come up for you when you think about quitting smoking. Let yourself feel these emotions in your body.
Notice what sensations occur, whether it’s tightness in the chest or a knot in the stomach. Whatever you feel. Do not try to force it away or change it. Just be present with it. This is a brave and loving thing to do. It may help to deepen your breath by expanding your stomach even further on every inhale. Really engage your abdomen, doing your best to keep your rib cage calm. As you breathe.
This signals to your body that you are safe and it’s okay to slow down. Allow yourself to think about any reservations you have around quitting, just to be present with them. We can act like these things don’t exist. But if we do, it can hinder our success in the long run. And we might think that we are the ones in the driver’s seat, but our fears and our reservations are just sitting in the back being backseat drivers. So you give yourself space right now to listen to those backseat drivers. What are the voices inside of you that tell you you cannot do it or that tell you not to quit?
Let them know you hear them. You appreciate their concern, but you are in charge. And in this moment, you choose to see love instead of this. You choose to see possibilities for you to successfully quit smoking.
When those scared voices inside of you feel heard and feel accepted, it’s easier for them to relax and let go so that you can focus on steering the wheel so that you can take control. And as you begin to lean more fully into being completely in control of your life’s decisions, allow yourself to lean into all of the reasons why you desire to quit smoking.
How will it make you feel? What will it do for you physically? How will it help you financially? Allow yourself to enjoy thinking about the benefits and rewards and do not beat yourself up for the times that you’ve tried before if you have. And in the future, do not beat yourself up if you find yourself smoking again. For now, just think about all of the positive outcomes that will happen when you do quit. Let yourself enjoy leaning into this. Let yourself know that you are here for you. You are here to look out for your own self. You are here to give yourself love and appreciation, and that begins right now being open, willing and ready to make the change.
It doesn’t have to start immediately, although it can.
All that must happen is that you remain open, willing and ready to truly change your ways to open up to alternative ways of living, ways that are more loving to yourself.
Promising to yourself that in the future if you do decide to smoke, that you will not be yourself up, that you will instead, take a moment to pause, practice this meditation, return to your desired outcomes and a feeling of love for yourself.
The work you are doing right now is so powerful. Be proud of yourself for showing up for your needs. Whatever you are seeking through smoking, allow yourself instead to feel it within you already. To feel calm, to feel centered, to feel deeply cared for. Be proud of yourself for doing this work. And when you are ready, slowly open your eyes to the room around you.
Stop Smoking Meditation: 20 Minutes
Stop Smoking Meditation Script
Welcome to this meditation session to guide you towards quitting smoking ..
This is a very crucial step towards health and vitality … you will not regret quitting smoking after you make it past the difficult first weeks or even months where you diligently fight cravings in order to make your life full of opportunities towards an abundance of energy.
Right now you are taking the very first step in quitting smoking for good …
So congratulate yourself right now by joining your hands together in whatever way feels comfortable and saying to yourself thank you …
Good ….
Now find yourself in a comfortable position preferably lying down or sitting if that works for you …. make sure you are not going to be disturbed by anyone or anything for the duration of this relaxing session …
This time is for you and the dedication you are making towards quitting smoking is something only you can do …. so dedicate this time right now to your ultimate relaxation …. relaxation is the gateway to forming new healthy habits …
Take 3 deep breaths in …. making sure each breath is as full as you can possibly expand your lungs ….
Breathe …. and on your last breath allow your eyes to gently close if you have not already …
And as soon as you close your eyes feel the deep wave of relaxation that sweeps over you ….
(pause)
Already enjoying this moment before we have even begun discussing the benefits in power behind living a healthy life ….
Wonderful
(pause)
Allow your relaxation to deepen even more by imagining that in front of you there is a black chalkboard and in your hand a white piece of chalk … in a moment you will write out each number from 10 down to 1 … each number represents letting go of the need to smoke…
Write down the number 10 and hear the sounds of the chalk moving across the surface as you write out each number …. You are letting go of your smoking addition….
Now erase the 10 and feel the eraser moving across the board … erasing your need to smoke…
Then write the number 9 …. erasing it …. the number 8 … this is the sign of Infinity …. feel your arm and hand moving an endless motion to create the number 8 …. erase this number and continue ….7…. 6… 5 ….4 3 2 1 …..
And now wright the number 0 this represents your new way of life … and endless circle of health and vitality …. Leave the zero on the board as a permanent reminder logged in your memory of your commitment to health…
(pause)
Repeat these positive statements, let them ring true for you…
“Smoking is a thing of my past.
I never smoke again.
I dedicate my days towards never smoking again.
I feel so much better now that I’ve quit.
Breathing fresh air feels so good… my lungs are clean and healthy.
Drinking clean water never tasted better.
My body thanks me for making this choice.”
Good…
Now that you have quit smoking, your confidence grows…
Each time you reach for a glass of fresh water instead of a cigarette is a huge accomplishment.
Feel your confidence expanding already because you are listening to this powerful session….
(pause)
Great…
Now begin to visualize yourself 3 years from this present moment, where you have quit smoking since this session… where you are not addicted to smoking…
(pause)
You see that you are healthier than you have ever been…
(pause)
Moving about effortlessly…
(pause)
You have an overflow of energy…
(pause)
When you breathe in, your lungs expand easily and you feel much more oxygen being delivered to your system…
(pause)
You are happy to breathe fresh air…
(pause)
Smoking never crosses your mind here in the future…
(pause)
You have much more open time to work towards success…
(pause)
You feel so much better not having to waste time throughout the day on long, unhealthy cigarette breaks…
(pause)
Clearly see yourself as a non-smoker, in as much detail as possible… make the colors bright and vivid….
(pause)
Hear the sounds around you as you go about your day…
(pause)
You are calm, peaceful and centered, free from addiction…
(pause)
Health is your priority…
(pause)
You enjoy not smoking because it allows you much time to do many other things that you love to do, or that push you towards your goals and dreams….
(pause)
Now breathe in deeply right now and allow yourself to feel the realness of this visualization…
(pause)
This is your authentic self… the true you… you were never meant to smoke… it is simply a habit that caught you when you were calm and off guard, perhaps relaxed with friends… we make habits easily when we are in a state of relaxation…
So let’s relax even further right now to implement a new habit… imagine that you are walking along a white sand beach… each step you take relaxes you… feel the sand below your feet… hear the ocean waves… notice the sun warming your skin… the ocean is a bright turquoise blue… you are completely safe and free from all obligations here at this beautiful beach…
(pause)
Right now in this session, you are so very relaxed to make the new habit of taking care of your health…
(pause)
You are now so proud to be a non-smoker that saying no to any craving is something you are deeply passionate about… no matter how soon or far into the future you are tempted with a craving, you always confidently say no… and each time you do, you feel accomplished… ready to move on to something productive…
Great…
Congratulations on becoming a non-smoker. Feel the freedom from addiction to nicotine.
(pause)
Begin to return from this powerful session, back into the present moment…. Breathing in the fresh air… wiggling your fingers, activating them to make good choices from now on… gently open your eyes, feeling healthier already and each day forward.