The free guided imagery scripts provided here allow you to relax and make positive changes. Guided Imagery can be used to visualize positive actions, changes, or accomplishments.
If you are looking for guided imagery visualization scripts (beach, meadow, or other peaceful place), check out the visualizations page.
If you enjoy these relaxation scripts, subscribe to Relaxation by Inner Health Studio podcast to hear scripts like these as a new relaxation download each week.
Use relaxation audio and videos wisely. Do not watch or listen to relaxation materials while you need to be fully awake and alert (for example, when driving). Obviously this can be dangerous. Please use relaxation sessions only when safe to do so.
Try out these guided imagery relaxation scripts:
Body Image Relaxation
This body image relaxation script is a guided meditation focused on self-acceptance and self-image.
Relaxation to Deal with Anger
This guided relaxation script describes how to deal with anger quickly and effectively in the moment. Guides you in controlling anger in a healthy, productive way.
Relax with affirmations, meditation, visualization and deep breathing. This self-esteem relaxation can be used to promote positive self-image and help you fall asleep in a positive frame of mind.
This healing relaxation begins with passive progressive muscle relaxation, and then guides you to imagine your body healing itself.
Learn an Instrument Meditation
Feeling relaxed and confident can help you learn an instrument or other new skill more easily. This meditation aims to help increase confidence and motivation when learning to play an instrument.
Public Speaking Visualization
This public speaking visualization is a guided imagery script uses visualization to allow you to imagine yourself calmly and successfully speaking in public.
This relaxation script is for overcoming shyness. Use guided imagery, affirmations, and visualization to foster a sense of self-confidence and help decrease social anxiety.
Guided Imagery for Writing an Exam
This guided imagery script will allow you to visualize the process of studying for and writing an exam. Visualizing success will promote increased confidence, concentration, and memory. Relaxation can also improve the ability to learn by eliminating some of the anxiety that interferes with taking in new information.
Get Rid of Nightmares
Many people experience night terrors and struggle with how to get rid of nightmares. This relaxation script uses guided imagery and visualization to help return your mind to a peaceful, restful state free of fear after experiencing a nightmare.
Coping with Flashbacks Relaxation
This relaxation script is for coping with flashbacks. It can be used in the moment to help you to get through the experience and to help re-focus your mind on peaceful images.
Relaxation is effective in providing relief from headaches. This relaxation for headache relief script will describe ways to cope with and reduce headache pain.
Relaxation for Work Commitments Stress
This script is for decreasing the stress caused by work commitments. Listening to this relaxation audio right before bed can be effective to help you put thoughts of work aside so you can get to sleep.
Relaxation for Obsessive Thoughts
This relaxation for obsessive thoughts can help with obsessive compulsive disorder and other anxiety disorders that involve worrying, obsessions, compulsions, or rumination.
Decrease Fidgeting Relaxation Script
This relaxation script will help you to decrease fidgeting with your hands. This exercise will allow you to reduce anxiety to create a feeling of calm and be still, even when faced with stress.
Finding Your Authentic Self
Explore your values and connect with your authentic self. Use this relaxation technique to get in touch with your true self, live up to your full potential, and live according to your true identity.
Relaxation to Deal with Loneliness
This relaxation script is to deal with loneliness by increasing confidence, developing a strong sense of self, and getting ready to take action to decrease loneliness.
Panic Attacks when Flying Relaxation Script
Air travel can be stressful. Most people experience at least some anxiety in airports or on planes, but for some, flying causes panic attacks. This relaxation is for panic attacks when flying.
This relaxation script is for overcoming procrastination by dealing with some of the causes of this behavior and increasing motivation to deal with the things on your to do list.
Deal with Squeamishness
Squeamishness is a feeling of discomfort, disgust, and anxiety. This guided imagery script will help you in your mind to face phobias or anxiety-provoking situations and deal with squeamishness.
Overcoming Freeze Response
Freeze is a common response to fear, especially in life-threatening situations that are difficult to escape. This relaxation script uses grounding techniques to help you decrease panic symptoms.
Decreasing Self Harm Behavior
This relaxation script is for teens or adults with self harm behavior or nervous rituals and aims to create a feeling of calm and then explore more positive coping alternatives.
Dealing with Grief
This relaxation script is for dealing with grief and loss. This guided relaxation will help to normalize the grief experience and explain the stages of grief.
Meditation for Acting
This guided meditation for acting helps you, as an actor, to focus on getting into the character's state of mind, understand the character you are playing, and act effectively.
Calming Down from Good News
This relaxation script is for calming down from good news. It will help you achieve a state of calm so you can focus or sleep as needed.
This music imagery story was written by Diana. It is a mystical story that uses pretty words and music to help to get rid of phobias, specifically, the fear of needles.
Dealing with Rejection or Failure
Our own self-talk can contribute to the pain and low self-esteem that is sometimes associated with rejection or failure. This relaxation script will help you to identify and change upsetting thoughts.
Timed Stim Breaks
This timed stim breaks script will guide you to use stimming for three minutes, then do other behaviors for three minutes. You can use this exercise for “stim breaks” you can schedule through the day.
Autism Relaxation to Decrease Stimming
This autism relaxation script is for helping to decrease stimming. Stims are repetitive behaviors that stimulate the senses, and are used to regulate one’s level of sensory arousal.
Relaxation to Stop Biting the Inside of the Mouth
This relaxation script will help you to stop biting the inside of the mouth. This behavior is a common problem that can occur with boredom, stress, anxiety, or simply out of habit.
Relaxation for Positive Self-Image
This relaxation for positive self image helps to increase positive thinking, healthy self-concept, confidence, and self-esteem.
Martial Arts Training Guided Imagery for Kickboxing or Muay Thai
Guided mental rehearsal of various punching and kicking techniques for martial arts training to help prepare for Kickboxing or Muay Thai martial arts competition.
Martial Arts Competition Guided Imagery for Kickboxing or Muay Thai
This guided imagery script involves mental rehearsal to prepare for martial arts competition in kickboxing or Muay Thai, become comfortable with combinations, and increase confidence.
Dealing with Seasonal Affective Disorder
This relaxation script is to help you deal with seasonal affective disorder or seasonal blues. Review some quick ways to help improve mood naturally and use guided imagery to improve mood.
Relaxation During Pregnancy
Relaxation during pregnancy is safe and effective for reducing stress, feeling calm, and increasing physical and mental comfort. Use relaxation techniques to get rid of nausea, headaches, and minor pain without taking medications.
Relaxation for Asthma
This relaxation for asthma script will help to calm breathing, reduce muscle tension in the chest and throat, and get though an asthma attack. This relaxation script is also effective for anxiety symptoms that cause breathing difficulty.
Dealing with Food Sensitivities Relaxation Script
This relaxation is for dealing with food sensitivities. Improve immune function and achieve a calmer state when experiencing allergies, immune reactions, or intolerance to foods or other substances.
Professional Distance and Empathy
This guided imagery script will help you to envision maintaining both professional distance and empathy. Enhance your ability to maintain appropriate boundaries at work with empathy and understanding.
Relaxation for Pain Relief
Relaxation of any type is effective for pain management. People who do relaxation exercises are better able to tolerate pain, AND they actually feel less pain. In other words, relaxation exercises can take at least some of your pain away, and make the pain you do have a little easier to tolerate.
Relaxation to Stop Blushing
Blushing is a redness of the cheeks and face that can be caused by anxiety, stress, nervousness, exercise, or embarrassment. This relaxation script will help to stop blushing now and in the future.
Stop Guilt When Not Busy
Many people find it difficult to relax because they feel guilty when they are not busy. Use this guided imagery script to overcome the constant pressure to be busy and the guilt and restlessness interfere with relaxing.
Relaxation for Dealing with Chemotherapy
This guided imagery script is for dealing with chemotherapy. Relaxation can help improve immune system function, reduce pain, and decrease stress to have an overall positive impact on healing.
Adults Recovering from Childhood Bullying
Guided imagery meditation script for adults recovering from childhood bullying. Involves affirmations to change the negative self-concept and self esteem problems associated with past bullying.
Becoming More Playful
This guided imagery script is for becoming more playful. It begins by guiding you to relax your mind, and then use visualization, meditation, and guided imagery to get in touch with your inner playfulness.
If you would like to hear guided imagery scripts like these, listen to free guided imagery scripts as audio downloads here.