Guided Meditation Scripts: Free Relaxation Scripts

Use these guided meditation scripts to calm the mind and relax the body. Meditation is the act of focusing the mind to relax, improve inner awareness, and make positive mental or physical changes.

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.


Please Note:

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 these meditation scripts:

Self-Esteem Relaxation
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.

Healing Relaxation
This healing relaxation begins with passive progressive muscle relaxation, and then guides you to imagine your body healing itself.

Anchoring Relaxation
"Anchoring" is an effective way to train your body to quickly relax by making an association in your brain between a state of relaxation and touching a specific spot on your hand or wrist.

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.

More Meditation Scripts...

Relaxation for Homework Anxiety Using Relaxation Paint (by Diana)
This relaxation for overcoming homework anxiety, written by Diana, uses the example of homework when learning a language, specifically when learning how a language works.

When Relaxation Causes Anxiety: Relaxation for Homework Anxiety Application
Written by Diana, with a script by Patti Teel. If you find that relaxation causes anxiety, this script can help you learn to become calm, relaxed, and comfortable with relaxation techniques.

Beginner's Breathing Meditation
This breathing meditation script will guide you to relax by focusing on your breathing.

Cue Words Relaxation
This cue words relaxation script will guide you to relax your body, and then further calm the mind by repeating cues to relax.

Spiritual Meditation
Meditation is effective in reducing blood pressure, decreasing anxiety, improving pain tolerance, raising mood, and counteracting the harmful effects of stress. Spiritual is defined here as whatever gives YOU meaning.

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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.

Counting Meditation
This counting meditation script will guide you to relax with meditation, using counting. Counting will allow you to focus your mind, which will lead to deep relaxation.

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Becoming More Playful
This relaxation script begins by guiding you to relax your mind, and then use visualization, meditation, and imagery to get in touch with your inner playfulness.

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.

Affirmations for Self-Esteem
This affirmations for self-esteem relaxation script includes affirmations to increase self-esteem and confidence and promote a general feeling of calm.

Learn a Language Meditation
This meditation script will help with learning a language by guiding you to relax and improve your concentration.

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 and managing anger when it arises.

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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.

Overcoming procrastination
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.

Dealing with Grief
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.

Water Meditation: Trusting the People Who Do Medical Procedures
Written by Diana. This story is an imagination journey about a main character who helps you relax and overcome fear of medical procedures. Specifically this story is about the fear of needles.

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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.

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.

Body Scan Sleep Relaxation
This body scan sleep relaxation uses a variety of relaxation techiques to help calm the mind and body and drift off to sleep.

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.

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.

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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.

A Relaxing Walk
This relaxation script will guide you to take a relaxing walk - not just in your mind, but actually physically walking to relax.

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.

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.

More Meditation Scripts...

Breathing Awareness Meditation
This breathing awareness relaxation script will guide you to focus on each stage of a breath as you breathe slowly and gently.

Morning Relaxation: Guided Energy Starter
This quick morning relaxation is a guided energy starter that will help you to become wide awake, energetic, and ready for the day ahead. Listen to this audio any time of day to get your energy going.

Relax Under Pressure
Learn to relax under pressure with this guided relaxation that will help you to remain calm, focused, and not nervous in a high pressure environment, such as a job interview, presentation, or test.

Stop Guilt When Not Busy
Many people find it difficult to relax because they feel guilty when they are not busy. Overcome the constant pressure to be busy and the guilt and restlessness interfere with relaxing.

The Guided Meditation Site
Are you yearning for complete relaxation and inner peace? Then visit the world's most comprehensive guided meditation website where you can learn how to meditate for free, enjoy meditation music, and experience the bliss of guided meditations.

Listen to free guided meditation downloads here.

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