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Guided Meditation 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.
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Meditating often has a number of health benefits such as better pain tolerance.
In addition, meditation will help you improve your memory, cope with
stress more effectively (physical, mental, and emotional), sleep better,
and have an improved immune system.
You may notice that many of the relaxation exercises here fit into more than one category. Some of the meditation scripts could also be classified as guided imagery, anxiety relief relaxation, sleep relaxation, or other types of relaxation technique. Some of the meditation scripts on this page can also be found on these other pages, but they are organized here according to the purpose and type of meditation involved.
If you are looking for a basic introduction to meditation, start with the basic meditation scripts below for an introduction to how to meditate. As you become familiar with meditating and start to develop the skill to focus the mind, you will easily be able to use meditation techniques to make positive changes and to learn new skills (check out the scripts below for learning and growth - for example, learning to play a musical instrument).
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) because this can be dangerous. Please use relaxation sessions only when safe to do so.
Basic 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.
Beginner's Breathing Meditation
This breathing meditation script will guide you to relax by focusing on your breathing.
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.
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.
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
Meditations for Healing
Relaxation for Pain Relief
of any type is effective for pain management. People who do relaxation
exercises are better able to tolerate pain, AND they actually feel less
healing relaxation begins with passive progressive muscle relaxation,
and then guides you to imagine your body healing itself.
Dealing with Grief
This guided relaxation will help to normalize the grief experience and explain the stages of grief.
Active Meditation Exercises
Morning Relaxation: Guided Energy Starter
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.
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.
Martial Arts Training Guided Imagery for Kickboxing or Muay Thai
mental rehearsal of various punching and kicking techniques for martial
arts training to help prepare for Kickboxing or Muay Thai martial arts
Martial Arts Competition Guided Imagery for Kickboxing or Muay Thai
guided imagery script involves mental rehearsal to prepare for martial
arts competition in kickboxing or Muay Thai, become comfortable with
combinations, and increase confidence.
Meditations for Learning and Growth
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
Water Meditation: Trusting the People Who Do Medical Procedures
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.
Learn an Instrument Meditation
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.
Learn a Language Meditation
This meditation script will help with learning a language by guiding you to relax and improve your concentration.
Relaxation for Homework Anxiety Using Relaxation Paint (by Diana)
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
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.
Relaxation to Deal with Anger
guided relaxation script describes how to deal with anger quickly and
effectively in the moment. Guides you in controlling anger in a healthy,
Becoming More Playful
relaxation script begins by guiding you to relax your mind, and then
use visualization, meditation, and imagery to get in touch with your
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.
Decreasing Self Harm Behavior
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
relaxation script is to deal with loneliness by increasing confidence,
developing a strong sense of self, and getting ready to take action to
Meditations for Improved Self Esteem
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.
Relaxation for Positive Self-Image
This relaxation for positive self image helps to increase positive thinking, healthy self-concept, confidence, and self-esteem.
Affirmations for Self-Esteem
affirmations for self-esteem relaxation script includes affirmations to
increase self-esteem and confidence and promote a general feeling of
Finding Your Authentic Self
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.
Body Image Relaxation
This body image relaxation script is a guided meditation focused on self-acceptance and self-image.
Dealing with Rejection or Failure
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.
A Variety of Relaxation Exercises with Meditation Components
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.
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
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.
Relaxation During Pregnancy
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
Overcoming Freeze Response
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.
Relax Under Pressure
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
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.
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