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A Breathing Anchor for Your Wandering Mind

Guided Meditation Script

Date / Time: So far today, have you brought kind awareness to your:
Thoughts? Heart? Body? None

To begin this Meditation, please bring kind awareness to

➤ why you chose this topic

➤ how your belly, chest, and head each feel when you reflect on this topic
➤ the emotions that you can associate with these visceral feelings
➤ the positive or negative impact of any stories you believe in regarding this topic
➤ the fact that many others are feeling similarly about this topic as you
➤ how you might feel with increased awareness around this topic
➤ when you can apply increased mindfulness to this topic in your day-to-day life

A Breathing Anchor for Your Wandering Mind

This mindfulness practice

is your “breathing anchor” practice
where you root your awareness
into the present moment,
like an anchor that roots a ship
to one place.

This will help you to

dissolve anxiety,
decrease stress
and allow the body to heal
in a relaxed, peaceful state.

So to begin,
adopt as comfortable a position as possible.

It’s often best to be sitting,

but you can do it in any posture,
standing,
lying,
sitting,
or even walking.

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 2 of 7

A Breathing Anchor for Your Wandering Mind

Guided Meditation Script

A Breathing Anchor for Your Wandering Mind

My guidance will assume you’re sitting,

but adapt the instructions
to whatever posture you’ve chosen.

Sitting with your back upright,

get relaxed
with your spine following its natural curves.

See if you can you can establish a position

that feels dignified,
alert,
and yet relaxed,
and allow your body to settle,
to rest down
into gravity,
letting it be supported
by the floor beneath you
and gently close your eyes,
if that’s comfortable.

This will help your awareness settle

by lessening external distractions.

Gradually allow your awareness

to gather around the sensations of the breath
in your body.

Where do you feel the breath most strongly?

Be curious about your actual experience,

letting go of what you think should be
happening,
and being with your experience
without judgement.

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 3 of 7

A Breathing Anchor for Your Wandering Mind

Guided Meditation Script

A Breathing Anchor for Your Wandering Mind

Now very gently

rest your awareness within
the whole torso.

Can you feel your belly swelling on the in

breath
and subsiding on the outbreath?

Can you feel any movement and sensations

with the breath
in the sides
and the back of the body,
as well?

Gradually inhabit your body

a little more deeply
with a sense of kindly curiosity
towards whatever you’re
experiencing as you breathe.

Remember to be accepting
of whatever’s happening.

See if you can cultivate a precise awareness

of the sensations and movement of the breath
in the body
as they happen,
moment by moment,
being careful not to strain.

Allow your awareness to be

utterly receptive
as it rests upon the natural movement of the
breath
in the body.

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 4 of 7

A Breathing Anchor for Your Wandering Mind

Guided Meditation Script

A Breathing Anchor for Your Wandering Mind

Allow the breath to be saturated with

kindliness
as it rocks
and cradles the body,
soothing any stress,
pain,
or discomfort you may feel.

Now become aware of any thoughts and

emotions.

Remember that mindfulness isn’t about

having a blank mind.

It’s normal to think.

Mindfulness
is the training
whereby you cultivate
awareness
of what is actually happening
physically,
mentally,
and emotionally.

So you can gradually change your perspective

and feel you have more choice
in how you relate to life.

Can you look at your thoughts and emotions

rather than from them?

Can you be aware of what you’re thinking

and feeling
without either blocking experience
or getting overwhelmed by it?

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 5 of 7

A Breathing Anchor for Your Wandering Mind

Guided Meditation Script

A Breathing Anchor for Your Wandering Mind

And remember,
thoughts are not facts,
even though we often think that they are.

As you develop perspective on your thoughts

and emotions,
including undermining ones,
can you let go
of being so caught up in them?

Notice how they’re continually changing

one moment to the next, exactly the same
way your breath is always changing.

Your thoughts and emotions are not as fixed

as solid as you perhaps thought.

Using awareness of the movement and

sensations of the breath in your body as an
anchor for the mind over,
and over again.

Follow the breath all the way in,

and all the way out.

Each time your awareness wanders,

as it will,
simply note this
and return to the breathing anchor time
after time,
after time,
moment by moment.

Making sure you’re very kind and patient with yourself,

even if you have to start again
a hundred times.

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 6 of 7

A Breathing Anchor for Your Wandering Mind

Guided Meditation Script

A Breathing Anchor for Your Wandering Mind

It’s okay.
This is what the training is all about.

And remember that each time you

notice you’ve wandered
is a magic moment of awareness,
a moment where you’ve woken up
from a distraction,
a moment of choice.

So when you catch yourself having wandered off,

you’re succeeding in the practice
just as you’re succeeding when you manage
to stay with the breath.
...

What’s happening now?

What are you thinking?

Just note this

and guide your awareness
back to the sensation of the breath in the
body
over
and over
again.

And now gently begin to bring the “breathing

anchor” practice to a close,
opening your eyes.

And be aware of the sounds around you,

inside
and outside the room.

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 7 of 7

A Breathing Anchor for Your Wandering Mind

Guided Meditation Script

A Breathing Anchor for Your Wandering Mind

Feel your whole body

and gradually,
gently
begin to move
making sure you give yourself time
to make a smooth transition from the
“breathing anchor” practice
to whatever you’re doing next.

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 1 of 9

Alleviate Stress with Three Deep Breaths

Guided Meditation Script

Date / Time: So far today, have you brought kind awareness to your:
Thoughts? Heart? Body? None

To begin this Meditation, please bring kind awareness to

➤ why you chose this topic

➤ how your belly, chest, and head each feel when you reflect on this topic
➤ the emotions that you can associate with these visceral feelings
➤ the positive or negative impact of any stories you believe in regarding this topic
➤ the fact that many others are feeling similarly about this topic as you
➤ how you might feel with increased awareness around this topic
➤ when you can apply increased mindfulness to this topic in your day-to-day life

Alleviate Stress with Three Deep Breaths

[voice at the beginning of the session is serious yet calm and soothing, speaking at a slower yet
comfortable speed] (words that are underlined should be emphasized and said with emphasis)

Begin by taking a deep breath and hold it for 5 seconds…(pause for 5 seconds)…exhale and
relax…(pause for 5 seconds)...take another deep breath, as deep as you can, and hold it, count
for 5 seconds…(pause for 5 seconds) and as you exhale just imagine blowing out all of your
stress…(pause for 5 seconds)...take a third deep breath and hold it…(pause for 5 seconds)...and
as you exhale you blow out any stress you’ve been holding on to, saying to yourself “relax
now”...

[pause for 3 seconds, speaking now with confidence and at a normal pace of speech]

This is your new solution to stress.

Whenever you become stressed in the future, you simply take 3 fully in and deep breaths,
holding it at the top of the inhalation for 5 seconds, and when you exhale, blow out any
stresses that you feel.

And on the third breath as you exhale you simply say to yourself, relax now.

[Pause for 5 seconds] [speaking slowly with a soothing and gentle voice]

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 2 of 9

Alleviate Stress with Three Deep Breaths

Guided Meditation Script

Alleviate Stress with Three Deep Breaths

[Body Scan Induction]

Begin by slowly blinking your eyes, and with each number I say, blink once. (pause for 3
seconds in between each number) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, and 0.

Allow your eyes to gently close, and when you do this you feel a wave of relaxation sweep over
you.

[speaking even slower now]

Now I’d like for you to focus on the sensations at the top of your head.

Just notice how the very top of your head feels.

[Pause for 5 seconds]

And now let your focus move down to your eyes.

Just notice how your eyes feel and ask them to relax even more.

The little movement in your eyes is called rapid eye movement and is completely normal.

These small eye movements allow for you to feel calm.

Notice how the back of your head feels against the surface that it is touching.

How heavy does your head feel right now?

[Pause for 5 seconds]

Let your focus move to your nose, and feel 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.

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 3 of 9

Alleviate Stress with Three Deep Breaths

Guided Meditation Script

Alleviate Stress with Three Deep Breaths

Very good.

[Pause for 5 seconds]

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 little 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.

[Pause for 5 seconds]

Now focus on your mouth, how does it feel?

And what do you notice?

Can you sense the flavor of something you recently tasted?

Perhaps you can imagine biting into a fresh slice of lemon, and you notice how your mouth
waters.

Very good.

[Pause for 5 seconds]

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, and just feel all of the sensations in your neck.

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 4 of 9

Alleviate Stress with Three Deep Breaths

Guided Meditation Script

Alleviate Stress with Three Deep Breaths

[Pause for 5 seconds]

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 for 3 seconds)

Nice.

[Pause for 5 seconds]

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 just a little.

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.

[Pause for 5 seconds]

And now focus on your lungs.

Feel them gently expanding and contracting with your breath, delivering oxygen to your body.

[Pause for 5 seconds]

Allow your focus to move down your vital organs and digestive system.

Just notice your belly and how it feels, just observe 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.
[Pause for 5 seconds]

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 5 of 9

Alleviate Stress with Three Deep Breaths

Guided Meditation Script

Alleviate Stress with Three Deep Breaths

Focus now on your pelvis and hips and notice 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.

[Pause for 5 seconds]

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 tip of each toe…(pause for 3 seconds)

Good, you are doing so well.

[Pause for 5 seconds]

Now that you have relaxed your body so well, I am going to count down from 10, and with
each descending number your conscious mind will relax even more so, letting go of any beliefs
that hold you back from your goal.

Imagine that you are standing at the top of a set of stairs and when I begin counting, you will
walk down the stairs.

Ok (pause 3 seconds between each number) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, and zero.

[Pause for 5 seconds]

Good, it‘s natural that your conscious mind gives less and less importance to the words that I’m
saying, allowing your subconscious mind to be present right now.

[pause for 3 seconds]

From now on you choose to be relaxed…(pause for 3 seconds) You choose to be calm…(pause
for 3 seconds)…

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 6 of 9

Alleviate Stress with Three Deep Breaths

Guided Meditation Script

Alleviate Stress with Three Deep Breaths

You choose to be in control of all you do because your health is very important to you.

[pause for 3 seconds]

Remember that it is natural for you to be healthy and happy.

It is unnatural for you to have sickness and misery.

[Pause for 5 seconds]

Now hear yourself saying:

[lower the tone of voice and speak very slowly now, with great confidence]

Each day, in every way, I get better and better.

[pause for 5 seconds]

In order to make change I challenge myself.

[pause for 5 seconds]

Change is not comfortable, in fact it is inconvenient, so if I feel comfortable with the change I
am making, I am probably not extending myself enough.

[pause for 5 seconds]

When I have a negative thought, I acknowledge that I feel this way and then I release it.

When another negative thought arises, I catch it quickly and I say with confidence, I
acknowledge that part of me feels this way, but this thought does not help me right now.

[pause for 5 seconds]

Each day, in every way I get better and better.

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 7 of 9

Alleviate Stress with Three Deep Breaths

Guided Meditation Script

Alleviate Stress with Three Deep Breaths

[pause for 5 seconds]

Whenever I am presented with feelings of stress, I know my breath is there to soothe me and
guide me into relaxation.

[pause for 5 seconds]

Every single day, I become more aware of all the good things going on in my community, and in
the world around me.

[pause for 5 seconds]

When I feel that darkness is surrounding me, I know that the way to see light is to take 3 deep
breaths, relaxing my mind and body by doing so.

[pause for 5 seconds]

Each day, in every way I get better and better.

[pause for 5 seconds]

In order to make great change, I challenge my thoughts.

[pause for 5 seconds]

From now on I challenge every single negative and unproductive thought that arises.

[pause for 5 seconds, pace of speech returns to normal and is spoken with seriousness]

From this point forward, whenever you find yourself having negative unproductive thoughts,
you will immediately say to yourself the word STOP…..

Let me repeat that to you so that it is perfectly clear…. whenever you find yourself having
negative unproductive thoughts you will immediately say to yourself the word STOP, and as
soon as you say the word STOP you'll find that the negative thoughts you were having will just
disappear.

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 8 of 9

Alleviate Stress with Three Deep Breaths

Guided Meditation Script

Alleviate Stress with Three Deep Breaths

This gives you the opportunity to start a new positive thought process.

[pause for 5 seconds, speech is now positive and uplifting, supporting the listener]

How do you feel?

Notice how you feel right now and take great note of exactly how you feel, right now.

Good, now let’s come to conscious awareness, bringing back everything that you learned today
for the better.

[speech when counting is always very slow]

1, slowly coming back to the present moment

2, (pause for 3 seconds)

3, (pause for 3 seconds)

4, feeling fresh, new energy coming in as you breathe

5, (pause for 3 seconds)

6, (pause for 3 seconds)

7, bringing back all that you have learned today

8, (pause for 3 seconds)

9, almost there

And 10. (pause for 3 seconds) Welcome back.

[pause for 5 seconds, speech is now positive and uplifting, again supporting the listener]

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 9 of 9

Alleviate Stress with Three Deep Breaths

Guided Meditation Script

Alleviate Stress with Three Deep Breaths

Good…(pause for 3 seconds)

You are doing very powerful work by practicing this meditation daily, without skipping a day,
for at least 21 consecutive days.

[pause for 3 seconds]

This is the way you change your life for the better.

[pause for 3 seconds]

Thank you, and good job today.

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 1 of 3

Breathe Away Anxious Thoughts

Guided Meditation Script

Date / Time: So far today, have you brought kind awareness to your:
Thoughts? Heart? Body? None

To begin this Meditation, please bring kind awareness to

➤ why you chose this topic

➤ how your belly, chest, and head each feel when you reflect on this topic
➤ the emotions that you can associate with these visceral feelings
➤ the positive or negative impact of any stories you believe in regarding this topic
➤ the fact that many others are feeling similarly about this topic as you
➤ how you might feel with increased awareness around this topic
➤ when you can apply increased mindfulness to this topic in your day-to-day life

Breathe Away Anxious Thoughts

Hello, and welcome to this meditation to relieve depression and anxious thoughts….

Make sure you are in a comfortable position and you will not be disturbed for the duration of
this session.

Bring your focus to your breath, and really pay attention to how your lungs expand and
contract when you inhale and exhale.

Let your breath flow how ever it wants to right now.

Notice your jaw, and if you feel any tension here, just notice it, don’t try to change anything.

Now breathe into the sensations in your jaw, and as you exhale, allow it to release a little.

Inhale again, imagine that you are breathing in new life, and when you exhale, let all fear
completely fade.

Take another breath in, and when you exhale, feel yourself let go of any worries.

Notice how relaxed you are becoming right now.

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Breathe Away Anxious Thoughts

Guided Meditation Script

Breathe Away Anxious Thoughts

Let another breath come in naturally imagining a bright future, and as you let it go, notice how
depression eases and fades.

A gentle wave of relaxation sweeps over you as you breathe in and out.

Allow your breath to flow naturally now, let yourself feel calm and peaceful.

You deserve this wonderful feeling of serenity.

You are open now to receive new thoughts, and you open up even more with each breath you
take to new and fresh energy.

Notice how new ideas begin to present themselves to you.

Bring up feelings of abundance, as if you have so much that your cup pours over for others to
enjoy the abundance you have created.

Imagine that you are energized and have a zeal for life.

Even if this is not true of your present self, imagine it vividly, and with as much detail as you
can.

See yourself full of energy and optimism.

You can imagine it as if you are watching a movie of yourself if this helps, but see the colors
brightly, and watch yourself full of ambition, taking steps towards achievement.

Stay with your breath and allow your intentions to remain positive.

Even if you don’t feel positive in this moment, you can imagine what being joyful is like.

So, breathe into this joy you are creating, and notice how you are consciously shifting any
depressed or anxious thoughts right now, into peaceful feelings instead, by following your
breath.

Breathe deeply and let your exhale completely relax you.

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 3 of 3

Breathe Away Anxious Thoughts

Guided Meditation Script

Breathe Away Anxious Thoughts

Any thoughts that previously held you back become smaller and smaller.

Watch negative thoughts diminish, little by little, as if you are riding away in a car and these
negative thoughts are sitting along the roadside, shrinking into the distance as you ride away
with ease.

As you see them go, you are freed from their grip.

If you have any more negative thoughts rise, drop them off on the side of the road, by any
creative means that arises, and ride away, watching them grow smaller until they are
consumed by the horizon.

Allow yourself a few moments to simply be.

Notice and feel changes from this moment right now, and the difference between how you felt
before you began this meditation.

Your new thoughts find a new home within your inner being.

Return your focus to your breath for a few moments.

In your own time, whenever you are ready, slowly open your eyes.

Good.

Commend yourself for making these steps towards a better life.

Accept this wonderful change to your new life.

Take as much time as you’d like to just be in gratitude for several moments.

Thank you.

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 1 of 5

Breathing for Medium Amounts of Stress

Guided Meditation Script

Date / Time: So far today, have you brought kind awareness to your:
Thoughts? Heart? Body? None

To begin this Meditation, please bring kind awareness to

➤ why you chose this topic

➤ how your belly, chest, and head each feel when you reflect on this topic
➤ the emotions that you can associate with these visceral feelings
➤ the positive or negative impact of any stories you believe in regarding this topic
➤ the fact that many others are feeling similarly about this topic as you
➤ how you might feel with increased awareness around this topic
➤ when you can apply increased mindfulness to this topic in your day-to-day life

Breathing for Medium Amounts of Stress

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 encounter something that stresses you out a medium amount, you need to manage
this stress so that it doesn’t build into more, which will surely disrupt your daily routine.

Things that are medium stressors are like you have a deadline coming up sooner than you
thought and now you have a lot to do in a short time, or you have a social dinner to attend and
you really don’t want to see some of the people that will be there.

Obviously, you know that you are to blame if you procrastinated a deadline, but if you let stress
get the better of you, it distracts you from being able to focus

Also, if you really don’t want to go to dinner with these people, but you know you have to, you
can take steps to manage the stress so that you can get through the dinner without harming
yourself from the ill effects of stress.

When you are stressed you cannot focus.

So on the other hand, when you focus, you cannot be stressed.

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 2 of 5

Breathing for Medium Amounts of Stress

Guided Meditation Script

Breathing for Medium Amounts of Stress

So let’s focus on our breath right now.

What is it like right now?........feel your belly expand and contract 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, feel it 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.

1……breathing in as much as you can, until you are brimming with air……hold it for just a
moment…….and exhale allowing relaxation to come to you

2……pulling air fully into your body, oxygenating yourself…..hold it…….and exhale allowing you to
become even more relaxed.

3……last one, so make it really good one…..fully in…….hold it……and exhale feeling much more
relaxed than when you started.

Great.

You may notice that 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 the more difficult
times in our lives.

Another wonderful tool that you can use when you are experiencing a moderate stress level is
nature.

Viewing nature is very relaxing, and calming to every human.

You can either go to a place where there are tall trees, or nice grass……

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 3 of 5

Breathing for Medium Amounts of Stress

Guided Meditation Script

Breathing for Medium Amounts of Stress

You can take a walk around your neighborhood or workplace and pay attention to the plants
around you.

Plants and trees do provide us with oxygen, after all, so we do greatly need them……..

So 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…….

The trees 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.

You take a deep breath in of this fresh air these plants produce for you, and you catch the
aroma of a gorgeous flower……..

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 4 of 5

Breathing for Medium Amounts of Stress

Guided Meditation Script

Breathing for Medium Amounts of Stress

You look around to see who is producing this fragrance and spot the most beautiful white
flower you have ever seen…….. it is huge, almost the size of a dinner plate, and it smells sweeter
than any rose.

You get closer to this flower, and the fragrance is mesmerizing……. you are right up next to this
flower now, and you bend down smell it even closer…….. when you inhale its beauty, the aroma
of this flower heals you in all kinds of ways………the sweet smell eliminates stress in your mind
and body……….. inhale another deep breath in your nose……..the aroma is healing your body and
any illnesses or ailments…………take in another breath of it’s beauty and you feel it completely
relax you and set you at ease……….

Good………you haven’t felt this nice in a very long time……

So say goodbye to this flower and thank it for everything it gave you……..

And 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 for a little while.

Great, now walk back along the path the way you came, and say goodbye to all the beautiful
nature the you saw here.

You can always come back to this place by simply remembering it, and allow the thought of
nature to simply eliminate all of your stress……..

I am going to count from 1 to 5 now and with each word I say you will become more and more
aware of the present moment, and ready to go about your day.

1………coming back now

2………bringing back the memory of nature with you

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 5 of 5

Breathing for Medium Amounts of Stress

Guided Meditation Script

Breathing for Medium Amounts of Stress

3……….feeling refreshed and rejuvenated

4……….feeling stress-free and ready to achieve anything

And 5………welcome back and enjoy the rest of your day.

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 1 of 3

Deep Breathing
Guided Meditation Script

Date / Time: So far today, have you brought kind awareness to your:
Thoughts? Heart? Body? None

To begin this Meditation, please bring kind awareness to

➤ why you chose this topic

➤ how your belly, chest, and head each feel when you reflect on this topic
➤ the emotions that you can associate with these visceral feelings
➤ the positive or negative impact of any stories you believe in regarding this topic
➤ the fact that many others are feeling similarly about this topic as you
➤ how you might feel with increased awareness around this topic
➤ when you can apply increased mindfulness to this topic in your day-to-day life

Deep Breathing

In this exercise,
I’ll share how deep breathing practices
Can influence your autonomic nervous system
and relax your body, improve your immune system,

When was the last time you really thought about your breath?
Your breath is the only thing that you control which enables you
to pro-actively affect your own “involuntary nervous system”
also known as the ‘autonomic’ nervous system.

So it’s pretty cool that you can use specific techniques of breathing
to decrease the sympathetic nervous system
and increase the parasympathetic nervous system.

Why is this important?

Because when the sympathetic nervous system is dominant,
your breathing is fast, short and shallow
And believed to be the major contributor to migraines,
And chronic pain of all kinds.

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 2 of 3

Deep Breathing
Guided Meditation Script

Deep Breathing
When the parasympathetic nervous system is activated,
you breathe slower, deeper and longer.
restoring balance to your system and optimizing your health.
Your goal in breathwork is to change your breathing qualities.

The goal of this exercise is to focus on making your breath deeper,

longer, quieter, regular and slower as often as possible.
The more often you do this,
the more often you put the parasympathetic nervous system in the driver seat
and calm down the sympathetic nervous system.

In the depths of mindfulness,

there is less of a distinction between the breather and the breath,
the feeler and the feeling,
the experiencer and the experience ─
they start to blend and become one in the same.

Deep breathing exercises have a variety of benefits physically,

emotionally and spiritually as well,
so using the breath as the focal point doubles the physical, emotional
and spiritual benefits that you can feel on a daily basis.

So let’s do a guided mindful breathing practice to emphasize these techniques.

(making your breath deeper, longer, quieter, regular and slower)

Excellent. Well done.

So, to recap,

So it’s pretty cool that you can use specific techniques of breathing
to decrease the sympathetic nervous system
and increase the parasympathetic nervous system.

Download more mindfulness worksheets, guided meditation scripts, e-books and more at:
MindfulnessExercises.com
 3 of 3

Deep Breathing
Guided Meditation Script

Deep Breathing

Why is this important?

Because when the sympathetic nervous system is dominant,
your breathing is fast, short and shallow
And believed to be the major contributor to migraines,
And chronic pain of all kinds.

The goal of this exercise is to focus on making your breath deeper,

longer, quieter, regular and slower as often as possible.
The more often you do this,
the more often you put the parasympathetic nervous system in the driver seat
and calm down the sympathetic nervous system.

I hope some of this has been useful for you.

Thank you for your mindfulness!

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MindfulnessExercises.com
 1 of 4

Dropping The Suitcases of Worries and Regrets

Guided Meditation Script

Date / Time: So far today, have you brought kind awareness to your:
Thoughts? Heart? Body? None

To begin this Meditation, please bring kind awareness to

➤ why you chose this topic

➤ how your belly, chest, and head each feel when you reflect on this topic
➤ the emotions that you can associate with these visceral feelings
➤ the positive or negative impact of any stories you believe in regarding this topic
➤ the fact that many others are feeling similarly about this topic as you
➤ how you might feel with increased awareness around this topic
➤ when you can apply increased mindfulness to this topic in your day-to-day life

Dropping The Suitcases of Worries and Regrets

So, to help you reduce anxiety,

start by taking a moment to relax your body..
soften any unnecessary tension in your belly and shoulder,
and find a posture that feels both relaxed and alert,

Now close your eyes

or look downwards
and rest your hands
in an easy effortless way.

Take a few moments

to scan your awareness
through the sensations of your body,
and wherever possible,
soften and release
obvious areas of physical tension.

Aware of your body,

your body breathing,
your chest rising and falling with each breath.

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 2 of 4

Dropping The Suitcases of Worries and Regrets

Guided Meditation Script

Dropping The Suitcases of Worries and Regrets

And now imagine standing in the street
outside of your house with two heavy suitcases
and know that one of those suitcases
is full of worries about the future,
and the other suitcase,
know that it is full of regrets about the past.

Take a moment standing there in the street

holding these two heavy suitcases
and reflect about each one.
Reflect about the future,
how it will come on it’s own accord whenever it comes
and that most of what we worry about will
never happen.

Standing out there in the street,

reflect about the past,
the other heavy suitcase.

Consider how the past cannot be changed.

All we can do in the present is to learn from it,
put in whatever corrections make sense,
become more skillful,
become a better person,
and move on.

Standing there in the street,

feeling the weight of these suitcases,
and absorbing the wisdom of your own
reflections right now,
make a conscious decision.

Do you want to drop the suitcase of worry

about the future?
And if so,
simply drop it....

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 3 of 4

Dropping The Suitcases of Worries and Regrets

Guided Meditation Script

Dropping The Suitcases of Worries and Regrets

simply drop it....

Then,
standing there in the street
with the other suitcase so heavy about the past,
make a conscious decision.

Do you want to drop it?

And if so,
just drop it....

just drop it....

And as soon as you have dropped the two suitcases,

walk into your home,
and take your seat right where you are,
and plop down,
so relaxed,
like someone coming home from a long trip,
dropping suitcases,
and just relaxing,
rested in the present,
just breathing,
resting in the natural wellbeing
of the parasympathetic nervous system,
resting in the fundamental well-being
of awareness itself,
awareness which does not worry or regret,
resting as if this is meaningful for you

Allow yourself to simply rest

Feeling a sense of peace,
of joy,
of well being.

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 4 of 4

Dropping The Suitcases of Worries and Regrets

Guided Meditation Script

Dropping The Suitcases of Worries and Regrets

A natural happiness.
Always your true home.
Without carrying heavy suitcases
of worries about the future,
or full of regrets about the past.

Simply rest here

in your body
right now
with total relaxation
throughout your body and mind...

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 1 of 2

Easing the Mind

Guided Meditation Script

Date / Time: So far today, have you brought kind awareness to your:
Thoughts? Heart? Body? None

To begin this Meditation, please bring kind awareness to

➤ why you chose this topic

➤ how your belly, chest, and head each feel when you reflect on this topic
➤ the emotions that you can associate with these visceral feelings
➤ the positive or negative impact of any stories you believe in regarding this topic
➤ the fact that many others are feeling similarly about this topic as you
➤ how you might feel with increased awareness around this topic
➤ when you can apply increased mindfulness to this topic in your day-to-day life

Resting the Mind

Although you cannot always control the mind, you can encourage it to be more at ease.

Learning to do this will help you respond rather than react to your thoughts and emotions.

This practice gives you the opportunity to train the mind to slow down when it becomes
overactive, and helps you practice ease and relaxation instead of perpetuating those difficult
mental states.

You can sit upright or lie down for this practice.

If you are experiencing anxiety or stress in this moment, lying down may encourage relaxation.

Take a few deep breaths.

Inhaling, fill the lungs completely.

Hold the breath for just a second or two, and exhale slowly.

As you let the breath go, try to empty the lungs slowly and completely.

Recognizing that you cannot control every thought that arises, connect with your intention to
relax the mind.

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 2 of 2

Easing the Mind

Guided Meditation Script

Resting the Mind

If thoughts are present, just leave them be.

Offer yourself two simple phrases of kindness toward the mind:

May my mind be at ease.

May I be at ease with my mind.

Synchronize these phrases with your exhale, offering one phrase every time you breathe out.

Hear each word and try to connect with your own intention to care for the mind.

When the thinking mind starts up, come back to the breath and the phrases.

Even if you can say only one phrase before the mind wanders, you are still moving toward
relaxation by continuing to practice.

Completing this exercise, allow the eyes to open, and return to the activity of daily life.

Watch the mind during your day, noticing when it becomes uncomfortable or agitated.

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 1 of 2

Extending the Exhale

Guided Meditation Script

Date / Time: So far today, have you brought kind awareness to your:
Thoughts? Heart? Body? None

To begin this Meditation, please bring kind awareness to

➤ why you chose this topic

➤ how your belly, chest, and head each feel when you reflect on this topic
➤ the emotions that you can associate with these visceral feelings
➤ the positive or negative impact of any stories you believe in regarding this topic
➤ the fact that many others are feeling similarly about this topic as you
➤ how you might feel with increased awareness around this topic
➤ when you can apply increased mindfulness to this topic in your day-to-day life

Extending the Exhale

The way the body breathes can tell you a lot about what you are experiencing.

When you’re anxious or angry, you may find the breath to be shallow and rapid.

When you are resting, the breath slows down and is often deeper.

The relationship between the breath, the body, and the mind goes both ways.

By breathing more deeply, you are telling the nervous system you are safe.

This exercise engages the parasympathetic nervous system, which is responsible for feelings of
safety, relaxation, and ease.

You can use this practice anytime.

It works well when you are experiencing anxiety, anger, or any other emotion that increases
the heart rate.

Bring the breath into your awareness.

You can choose one place in the body on which to focus.

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 2 of 2

Extending the Exhale

Guided Meditation Script

Extending the Exhale

The abdomen and chest work well for this exercise.

For the first minute or so, breathe in for three seconds and breathe out for four.

Do your best to count the seconds in your head.

Make the breath a bit longer by inhaling to a count of four and exhaling to a count of five.

After a minute or two, continue to lengthen the breath.

Breathe in for five seconds and breathe out for seven seconds.

Keep your attention on the sensation in the body as you breathe.

As the minutes pass, lengthen your inhales and exhales as much as you’re able.

Don’t strain, but encourage yourself to breathe more deeply.

Remember that the exhale should be longer than the inhale.

After 10 minutes, let go of the counting and take a few deep breaths at your own pace.

Return to your day without returning to shallow breathing right away.

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 1 of 2

Focused Attention to Settle the Mind

Guided Meditation Script

Date / Time: So far today, have you brought kind awareness to your:
Thoughts? Heart? Body? None

To begin this Meditation, please bring kind awareness to

➤ why you chose this topic

➤ how your belly, chest, and head each feel when you reflect on this topic
➤ the emotions that you can associate with these visceral feelings
➤ the positive or negative impact of any stories you believe in regarding this topic
➤ the fact that many others are feeling similarly about this topic as you
➤ how you might feel with increased awareness around this topic
➤ when you can apply increased mindfulness to this topic in your day-to-day life

Focused Attention to Settle the Mind

Let’s begin by taking a moment to settle your body into a comfortable position. You may close
your eyes or keep them slightly open with a soft focus, looking downward with your feet in
front of you. Allow your spine to lift and your shoulders to soften (2 seconds).

Today we will practice focused attention.

During this meditation, you will focus on your breath.
Think of a metaphor of resting a snow globe or a jar of muddy water onto a table.
As we let it settle, it naturally becomes more calm and clear.
The mind is similar.
As we focus attention on the breath,
the mind and body begin to relax, settle, and become more clear and feel more free (5
seconds).
Taking a full breath in and a long slow breath out (2 seconds).
Observe your breathing. Notice how your breath flows in and out.
Make no effort to change your breathing in any way.
Simply notice how your body breaths (2 seconds).
Notice the rise and fall of your chest as the air passes in and out (2 seconds).
Bring attention to a slow inhale and a long slow exhale (2 seconds).
When your attention wanders, as it will, focus again on your breathing.
Notice if any thoughts arise but don't hold onto them.

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 2 of 2

Focused Attention to Settle the Mind

Guided Meditation Script

Focused Attention to Settle the Mind

Simply let the thoughts pass and bring your attention back to your breath (2 seconds).
Notice the stages of a complete breath. From the inbreath (2 seconds),
to the subtle pause (2 seconds), the exhale (2 seconds),
and the pause before taking another breath.
See the slight breaks between each breath.
Feel the air entering through your nose.
See it in your mind's eye, flowing through the nose, and then down to your lungs.
Feel the lungs expand as they fill with air and relax again through the exhale (5 seconds).
As thoughts arise, simply allow them to pass and return your attention to your breathing (5
seconds).
Let's finish now with a full deep breath in (2 seconds)
and a long slow breath out (2 seconds) *ding* (15 seconds).

Integrated Practice:
Try a mindful listening practice today. In your next conversation or
meeting, practice putting all of your attention on the person(s) you are speaking with.

Reflection Question:
What impact does bringing your full attention to a conversation have on you or those around
you?

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 1 of 3

For Chaotic Times

Guided Meditation
Date / Time: So far today, have you brought kind awareness to your:
Thoughts? Heart? Body? None

To begin this Meditation, please bring kind awareness to

➤ why you chose this topic

➤ how your belly, chest, and head each feel when you reflect on this topic
➤ the emotions that you can associate with these visceral feelings
➤ the positive or negative impact of any stories you believe in regarding this topic
➤ the fact that many others are feeling similarly about this topic as you
➤ how you might feel with increased awareness around this topic
➤ when you can apply increased mindfulness to this topic in your day-to-day life

PURPOSE / EFFECTS
I’m writing this worksheet a few months into the coronavirus pandemic. It’s a time when pretty
much everything about our lives has been turned upside down.

Most of our usual reference points that we took for granted are disrupted, from our jobs, to our
favorite restaurants, to time with the people we’re closest to. Many places around the world
that have been more susceptible to major disruptions from natural or political upheavals. But,
for most of us in Western societies, this is very unfamiliar territory.

So, I wanted to share a mindfulness tool you can use in times like this. Because, while the
coronavirus is unique and extreme, difficult external situations we can’t change will happen to
all of us sooner or later. It could be something very personal, like the loss of a job or a loved
one, or an environmental crisis we feel helpless to change.

This worksheet offers a practice you can use when there is something unpleasant happening
that you can’t control. Instead of looking outside to feel better or safer, you can try something
different and turn within. You can look for a place inside of you that is ok, a place of quietness
and strength that isn’t dependent on any external factors.

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 2 of 3

For Chaotic Times

Guided Meditation

INSTRUCTIONS
This is based on a traditional mindfulness practice. The purpose is to make your usual
unconscious stream of thoughts, emotions and sensations conscious.

The way we feel and act is often hijacked by thoughts and feelings that happen so quickly
we’re not even aware of them. All of a sudden we’re upset or anxious or angry in a situation
that needs our attention and care.

FIRST STEP • NOTICING AND NAMING

Make yourself comfortable, either sitting or lying down, and close your eyes.
Let your attention gently scan your body for physical sensations, like cold or heat, or
tightness or relaxation.
Then, start to notice any thoughts or emotions that may be passing through.
Whenever you notice a thought or an emotion, you’ve already started the practice. You
noticed. And once you notice, name what you noticed with one word, “Thinking” or “Feeling”
or “Sensations.”
It’s really important to notice any judgement or criticism of your efforts. Just add one of the
labels, congratulate yourself for noticing and then watch for whatever comes next.

This seemingly simple step of naming and noticing creates just a bit of space between you and
your experiences. You notice that thoughts and emotions begin and, if you let them be, they
end. And you create a place where you can choose to follow them or not.

SECOND STEP • ALL THOUGHTS ARE JUST THOUGHTS

The next part step is to do your best to notice and name all thoughts as just thoughts, and all
emotions as just emotions. A thought about forgetting to pick up dinner on the way home and a
thought about your loss of income during the pandemic are just noticed and named. They’re
both just thoughts that come from somewhere and then disappear again.

Or if you remember the irritation at your partner not letting you know they’d be home late is
treated just the same as feeling lonely because you can’t see your family. They’re both just
emotions that come for somewhere and then disappear again.

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 3 of 3

For Chaotic Times

Guided Meditation

So, what good does this practice do? It will help you notice the acts of thinking and feeling
themselves, instead of the content of individual thoughts and feelings. Thoughts and feelings, of
all sizes and shapes, from mild to overwhelming, come and go.

Try it. You may find it a relief to see that the hundreds of thoughts you have each day are just
one thing: thinking. And your thinking isn’t you.

LAST STEP • NOTICING THE ONE WHO NOTICES

This step is hidden in the first two. When you notice and name, and do your best to treat all
your thoughts and emotions the same, you begin to sense a part of you that is not in the
thought. It is aware of your experiences, able to witness them, but not caught in them. There is
a place of clear, compassionate witnessing of everything that’s happening.

If you’re someone who is sometimes overcome by troubling thoughts and emotions this really is
a relief. With a bit of practice, this witnessing awareness becomes more familiar and has a kind
of draw to it. There’s a calm and peace to this place that is aware of your thoughts and
feelings, but isn’t part of them.

CONCLUSION
So the two wings of this practice can help you in challenging times. The first wing will show
you how to have a lighter touch on your thoughts and feelings, to let them move rather than
holding on too tight. And the second wing brings you into connection with a quiet, always
present space of calm inside you that can be your oasis in hard times. And the more you
practice, the more accessible that space will become.

REFLECTIONS
Did you notice a particular thought or feeling that was hard to label and move on from? Were
you able to sense the witnessing space in you that noticed and named what was happening?

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 1 of 5

Guided Visualization
Guided Meditation Script

Date / Time: So far today, have you brought kind awareness to your:
Thoughts? Heart? Body? None

To begin this Meditation, please bring kind awareness to

➤ why you chose this topic

➤ how your belly, chest, and head each feel when you reflect on this topic
➤ the emotions that you can associate with these visceral feelings
➤ the positive or negative impact of any stories you believe in regarding this topic
➤ the fact that many others are feeling similarly about this topic as you
➤ how you might feel with increased awareness around this topic
➤ when you can apply increased mindfulness to this topic in your day-to-day life

Guided Visualization

So, to reduce anxiety,

start by taking a moment to relax your body..
soften any unnecessary tension in your belly and shoulder,
and find a posture that feels both relaxed and alert,

Now close your eyes

or look downwards
and rest your hands
in an easy effortless way.

Take a few moments

to scan your awareness
through the sensations of your body,
and wherever possible,
soften and release
obvious areas of physical tension.

Feel the sensations in your body,

in this moment
and as you breathe,
allow your body to
completely and fully relax.

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 2 of 5

Guided Visualization
Guided Meditation Script

Guided Visualization
Allow stress to flow out of you
with each breath.

Your body is becoming calm

and comfortable.

Let any tension in your brow go.

Let any tension in your lips go.
Let any tension in your eyes go.

Just relax in the comfortable space that surrounds you.

Once you feel relaxed and centered,

start to bring yourself to one of your favorite,
peaceful, beautiful places.

This could be a place you’ve been before

like a silent redwood grove with cool shade
and towering ancient trees

or a white sand beach

where the ocean waves gently lap the shore
and the smell of the sea
makes you feel at home.

It could be a place built entirely

in your imagination:
a lovely, slowly swaying bridge that you stand on,
watching a babbling brook flow away beneath it,

or an ancient oak in the autumn,

with golden leaves fall around you
as you sit under the shade
and watch the golden orange sun
pass over the horizon into twilight.

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 3 of 5

Guided Visualization
Guided Meditation Script

Guided Visualization
Wherever this special,
peaceful place is for you,
take some time to imagine it
as completely as you can all around you.

Once you have your special place in mind,

bring yourself into the picture.

Imagine that you’re in this beautiful place.

Put yourself there.

Take a walk and look at the lovely,

peaceful, relaxing surroundings.

Before,
you were *looking* at this peaceful scene
like a painting from a distance.

Now you’re *in* the scene.

You’re living it.
Be there right now.
What do you see around you?

There’s no need to actually verbally answer this question.

Just look around
and see what you see.
What in this scene is most relaxing to you?
Take a walk in this special place
and see all that you can see.

What do you smell in the air?

Can you smell the trees and the soil
of the forest floor beneath you?
Do you smell the salty air
of the ocean side?

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 4 of 5

Guided Visualization
Guided Meditation Script

Guided Visualization
Bring scent into your visualization.
Smell the air where you are.

Reach out and touch something

that’s attractive and peaceful to you.
How does it feel?
Is it soft to your touch?

You’re living in the scene.

You can feel the ground beneath you
and the air on your skin.
How does it feel?

Take a moment to listen.

What sounds do you hear
in this beautiful new surrounding?
Can you hear birds chirping in the woods?
Do you hear the ocean waves
in their perpetual booming rhythm?

Perhaps there is music from an

ancient flute in the background,
or maybe you hear the voice of
an old friend that soothes and calms you.

Whatever you hear,

take a moment now
to enjoy listening to it.

You can stay in this scene

as long as you want to,
enjoying this moment of relaxation
that you’ve taken for yourself.

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 5 of 5

Guided Visualization
Guided Meditation Script

Guided Visualization
Feel free to walk around in this
special place as long as you want.
It’s yours.

Remember that this special place

is always here for you.

You can come back to it

whenever you wish.

You need not be afraid to lose it.

It’s always with you.

The relaxation that you feel

right now at this moment
in your body is yours to call on
any time you wish.

When you’re ready,

slowly let the scene
dissolve back into your mind.

Allow yourself to slowly come back

to the comfortable darkness that was there
before you imagined your special place.

When you’re ready,

slowly open your eyes
and come back to this moment,
this time, and this reality.
Before you get up,
take a moment to note how relaxed you feel right now,
and then slowly, attentively,
bring this calm and relaxation with you
throughout the rest of your day.
Thank you for your mindfulness!

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 1 of 6

Immersing Your Awareness into the Breath

Guided Meditation Script

Date / Time: So far today, have you brought kind awareness to your:
Thoughts? Heart? Body? None

To begin this Meditation, please bring kind awareness to

➤ why you chose this topic

➤ how your belly, chest, and head each feel when you reflect on this topic
➤ the emotions that you can associate with these visceral feelings
➤ the positive or negative impact of any stories you believe in regarding this topic
➤ the fact that many others are feeling similarly about this topic as you
➤ how you might feel with increased awareness around this topic
➤ when you can apply increased mindfulness to this topic in your day-to-day life

Immersing Your Awareness into the Breath

So, to reduce anxiety,

start by taking a moment to relax your body..
soften any unnecessary tension in your belly and shoulder,
and find a posture that feels both relaxed and alert,

Now close your eyes

or look downwards
and rest your hands
in an easy effortless way.

Take a few moments

to scan your awareness
through the sensations of your body,
and wherever possible,
soften and release
obvious areas of physical tension.

We begin the practice of coming back

by establishing our home base.

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 2 of 6

Immersing Your Awareness into the Breath

Guided Meditation Script

Immersing Your Awareness into the Breath

While there are many possible anchors to hold our attention,
such as sound
or sensations throughout the body,
the most common
and the one we’ll explore here
is the breath.

Please breathe naturally

and simply notice where the breath is easiest to detect
and where the breath also feels pleasant
or at least neutral....

So you might pay attention to

how the breath feels as it flows
in and out of your nose...

you might feel the touch of your breath

around your nostrils
or on your upper lip,
or perhaps you feel the movement of your chest

or the rising and falling of your abdomen,

or perhaps you feel your whole body like a balloon
expanding with the in breath,
deflating with the out breath....

So just take some moments

to bring your attention
to the sensations of breathing in one of these areas,
a relaxed attentiveness....

There’s no need to control the breath.

Rather, sense you’re receiving the breath
much like you’d listen to sound.

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 3 of 6

Immersing Your Awareness into the Breath

Guided Meditation Script

Immersing Your Awareness into the Breath

With a relaxed awareness,
discover what the breath is really like
as a changing experience of sensations.

This life breath is your home base,

a place to rest and be aware.

So in these next moments,

simply relax as the breath comes in...
notice what it’s like,
and relax with the exhale,
let go
and again notice
the immediate experience of sensations.

Notice where your attention is...

You might find that
your mind has drifted off into thoughts.
This is completely natural.

The mind is conditioned

to move off into thinking about the future,
the past.

When you become aware of thinking,

you might use a soft and friendly mental note.
Just say thinking,
thinking,
and then pause and simply re-relax.

Just open the attention again

aware of the sounds around you,
re-relaxing your body,
feeling the aliveness in the body.
Relax your the sensations around your heart,
releasing any unnecessary tension.

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 4 of 6

Immersing Your Awareness into the Breath

Guided Meditation Script

Immersing Your Awareness into the Breath

Without any judgment,
just allow yourself to gently return again
to the inflow and outflow of the breath.

Let the breath be an intimate friend,

a home base that reconnects
you with your own presence.

As you resettle with the breath,

you might notice other experiences,
the background sounds perhaps of a passing car,
wind,
a bird.

You might feel sensations

of warmth or coolness.

Whatever’s in the background,

can be there
without drawing you away.

Just continue to rest with the breath,

to relax with the breath,
with the intention of noticing when you can,
when you drift off into thought.

If you discover that the mind has drifted again,

simply pause,
re-relax,
open the attention.

Without any judgment,

gently come back into this moment.

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 5 of 6

Immersing Your Awareness into the Breath

Guided Meditation Script

Immersing Your Awareness into the Breath

Just remember:
the thoughts are not the enemy.
You don’t have to
clear your mind of thoughts.

Rather,
you’re developing the capacity
to recognize when thoughts are happening
without getting lost in the storyline.

Each time you notice that you’ve drifted

or noticed you’ve gotten lost,
it’s an opportunity to strengthen your muscle
of remembering of again arriving here now,
gently coming back
into living presence.

As you notice the mind getting quieter,

you might sense the peace that arises
when you relax even more
and immerse your entire awareness
into the inflow and outflow of the breath.

Breathing in,
know that you’re breathing in....
Breathing out,
know that you’re breathing out....

Be aware of the beginnings and endings of each breath

fully here,
awake,
at home,
in presence.

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 6 of 6

Immersing Your Awareness into the Breath

Guided Meditation Script

Immersing Your Awareness into the Breath

You can practice this mindfulness exercise
of coming back informally
as a way of quieting and collecting your mind
at any time of the day.

Simply bring a full yet gentle attention to the breath,

relax with the in breath,
relax with the out breath,
sense into the body,
and then continue on with your activities.

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 1 of 2

Mindful Media
Guided Meditation Script

Date / Time: So far today, have you brought kind awareness to your:
Thoughts? Heart? Body? None

To begin this Meditation, please bring kind awareness to

➤ why you chose this topic

➤ how your belly, chest, and head each feel when you reflect on this topic
➤ the emotions that you can associate with these visceral feelings
➤ the positive or negative impact of any stories you believe in regarding this topic
➤ the fact that many others are feeling similarly about this topic as you
➤ how you might feel with increased awareness around this topic
➤ when you can apply increased mindfulness to this topic in your day-to-day life

Mindful Media

Just as you take food into your body, consuming both healthy and not-so-healthy options, you
also consume media throughout the day.

You listen to music, watch TV, read the news, and so on.

Although these may provide knowledge and entertainment, they can also create anxiety and
stress in our minds and bodies or take us away from our connection to the mind.

This exercise offers a few different ways to bring mindfulness to these moments of
consumption.

They don’t necessarily need to be done step-by-step.

First, consider what the impact may be of what you are choosing to consume.

Are you reading the news to inform yourself, or to fuel frustration?

Perhaps the television show you watch has quite a bit of violence and gets your nervous
system going.

This isn’t to label a show, story, or song as good or bad.

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 2 of 2

Mindful Media
Guided Meditation Script

Mindful Media
It’s merely about recognizing the effects of your choice.

As you consume the piece of media, notice the response of the mind and body.

If you are watching TV, mute the volume during commercials to check in with yourself.

When reading a news story, pause every few paragraphs.

Watch for stress, anxiety, or increased energy in the body.

Whether you’re watching television, reading news, or listening to music, try to be fully present
with your experience.

Watch the individuals on the TV, pay attention to the details of the news story, and hear the
individual instruments of a song.

Dive into the experience with your full attention.

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 1 of 4

Mindfulness for Anxiety and Stress

Guided Meditation Script

Date / Time: So far today, have you brought kind awareness to your:
Thoughts? Heart? Body? None

To begin this Meditation, please bring kind awareness to

➤ why you chose this topic

➤ how your belly, chest, and head each feel when you reflect on this topic
➤ the emotions that you can associate with these visceral feelings
➤ the positive or negative impact of any stories you believe in regarding this topic
➤ the fact that many others are feeling similarly about this topic as you
➤ how you might feel with increased awareness around this topic
➤ when you can apply increased mindfulness to this topic in your day-to-day life

Mindfulness for Anxiety and Stress

This is a brief guided mindfulness exercise

to relieve stress and anxiety
that you can do anytime, anywhere.

It will leave you feeling more grounded,

relaxed,
and alert to your present moment experience
of your body and senses.

So to begin,
allow yourself
to get comfortable.
You can be seated
or you can lie down
for this meditation.

Take a few deep breaths,

inhaling deeply
and exhaling slowly.

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 2 of 4

Mindfulness for Anxiety and Stress

Guided Meditation Script

Mindfulness for Anxiety and Stress

Allow yourself to let go
of any stress you’ve been feeling.
Let go of any tension
in your shoulders.
Let go of any tension
in your jaw.
Allow your breath
to return to normal,
simply bring your awareness
to what it feels like
to breathe right now.

Notice the physical sensations of breathing.

Wherever that physical sensation
of breathing is the most vivid,
place your awareness there.

You might feel it most

in the rise and fall of your abdomen.

You might feel it most

in your nostrils.

Wherever that sensation is the clearest,

simply place your focus right there.

Experience the inhale.

Experience the exhale.
Experience the in between.
and each time that you notice
that the momentum of your mind
has drawn your awareness away from your breath,
gently,
non-judgmentally
place your attention
back on your breath.

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 3 of 4

Mindfulness for Anxiety and Stress

Guided Meditation Script

Mindfulness for Anxiety and Stress

You might find it helpful
to say within your mind inhale
each time you inhale
and exhale
each time you exhale.

By silently saying these words,

you draw your attention back to your breath.
….
Your mind will wander.
Simply notice when it does,
and with compassion and love for yourself
accept or acknowledge that your mind has wandered
and bring your awareness back
to the physical sensation of breathing.

Observe each breath

as though
it’s the first breath you’ve ever taken.

This is an opportunity to pay attention,

to pay attention to this present moment.

Place your attention on your breath

in this present moment.

Simply notice and feel

what it feels like
to breathe in this present moment.

And as the momentum of the mind draws

your awareness away from your breath,
kindly and gently bring your awareness back
to your breath.

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 4 of 4

Mindfulness for Anxiety and Stress

Guided Meditation Script

Mindfulness for Anxiety and Stress

Allow yourself to explore this moment,
to be curious about this moment,
to allow your breath
to open up the doorway to this moment.

As you prepare to come out of this meditation,

notice how you feel in your body.
Take a moment to feel this feeling of presence.
Take a moment to experience it,
to notice what it feels like
in your body to be present.

Offer yourself a little gratitude

for taking the time to be present,
and carry this feeling of presence with you
as you go out into your day.

May you be present.

May you be peaceful.
May you be gentle
on yourself today.
Thank you.

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 1 of 6

Notice and Accept Your Body in the Present Moment

Guided Meditation Script

Date / Time: So far today, have you brought kind awareness to your:
Thoughts? Heart? Body? None

To begin this Meditation, please bring kind awareness to

➤ why you chose this topic

➤ how your belly, chest, and head each feel when you reflect on this topic
➤ the emotions that you can associate with these visceral feelings
➤ the positive or negative impact of any stories you believe in regarding this topic
➤ the fact that many others are feeling similarly about this topic as you
➤ how you might feel with increased awareness around this topic
➤ when you can apply increased mindfulness to this topic in your day-to-day life

Notice and Accept Your Body in the Present Moment

We will do a brief body scan

that is helpful for anxiety, depression, insomnia and pain.

The body scan is a mindfulness practice

that will allow you some time
to be in your body fully
and to get to know how it’s feeling right now
with your attention and awareness.

It offers a time to learn to effectively sit with body sensations,

like discomfort and tension.

The focus of this practice

is not to try to change anything about our experience.

Remember,
there is no right way to feel in the moment.

The key to this practice is actually to simply notice and accept

whatever is present in the current moment.

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 2 of 6

Notice and Accept Your Body in the Present Moment

Guided Meditation Script

Notice and Accept Your Body in the Present Moment

As we go through this practice,
I’m going to guide you
to focus on various areas of the body
noticing whatever arises.

If you realize you’ve become distracted

or your mind wanders off,
simply tune back into the sound of my voice
and pick up with the practice.

You can begin this practice

by finding a comfortable position
either sitting or lying down.

You might find that

if you lie down while doing this practice
that you become tired and sleepy.

The goal of this practice is

to try to stay present and awake in your experience,

so if you do find that you become drowsy,

it might be best to find a comfortable sitting position.

But what’s most important is

that you feel comfortable.

So take a moment
and find a comfortable position,
and allow your body to come to stillness.

When you’re ready,

gently close your eyes.
Take a moment
to feel your body as a whole.

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 3 of 6

Notice and Accept Your Body in the Present Moment

Guided Meditation Script

Notice and Accept Your Body in the Present Moment

Bring attention to the fact
that you’re breathing in this body.

Allow yourself to experience your breath

in and out.

Not trying to change or deepen it in any way,

simply notice it.

Try following the full cycle of your breath,

the in breath,
the out breath.

Relax into this natural rhythm and flow of your breath,

and allow it to bring you more deeply into this moment.

On your next out breath,

I’d like you to direct your attention and the breath
down through your body,
through your left leg to the toes of your left foot
simply noticing any sensations that might arise,
noticing the space between your toes,
noticing any feelings of tension or tingling,
perhaps noticing the temperature.

Expand your awareness

through your foot and to your ankle,
noticing the point of contact at the bottom of your foot,
the surface and the structure of your foot and ankle.

And now rest your complete attention on your lower leg,

again simply becoming aware of
all of the sensations,
just noticing.

No need to change anything about

what you experience.

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 4 of 6

Notice and Accept Your Body in the Present Moment

Guided Meditation Script

Notice and Accept Your Body in the Present Moment

And now through your knee
and the underside of your knee,
expand your attention
to include your thigh and up through your hip,
again noticing any sensations,
perhaps tingling,
achiness,
tension.

Perhaps you’re noticing

a sensation of relaxation.

Whatever sensation you experience in this moment,

attend deeply to it and allow it to be.

And now breath into

the toes of your right foot,
again allowing your attention to rest lightly,
simply noticing the point of contact,
perhaps the muscles,
the tendons...

Bring your attention to your right shin and calf,

the whole lower leg,
up through your right knee,
right thigh,
and up through your hip,
perhaps noticing any achiness
or tension,
tingling,
paying attention to the temperature.

As you attend deeply to your body,

you may notice sensations
that feel strong or uncomfortable.

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 5 of 6

Notice and Accept Your Body in the Present Moment

Guided Meditation Script

Notice and Accept Your Body in the Present Moment

Allow yourself to be open with this experience
and to breathe into the feeling of discomfort,
simply noticing and allowing
whatever you experience in this moment.

Notice through your waist and your abdomen

any tension or holding,
simply bringing your awareness to this area.

And now move up your body

to focus on your lower back,
noticing the position of your spine,
the muscles along your spine,
noting the sensation of your rib-cage
as it rises and falls as you breathe.

And now bring your attention to your chest.

Are you aware of the sensation of your lungs expanding and contracting?
Or perhaps the beating of your heart?

Focus your attention on your collarbones and your shoulders,

continue down your right arm through the elbow,
the wrist,
your fingertips,
the spaces between your fingers.

And now come to the left side of your body

from your shoulder down through your left arm,
elbow,
wrist,
fingertips,
bring attention and awareness
to whatever sensations you’re experiencing in this moment.

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 6 of 6

Notice and Accept Your Body in the Present Moment

Guided Meditation Script

Notice and Accept Your Body in the Present Moment

And now focus your attention on your neck,
your jaw,
your face,
and the crown of your head.

Take this moment now

to feel the body as a whole
from the crown of your head
down to the tips of your toes,
scanning for any sensation
that might pull your attention,
trying to open to that sensation.

And now as you sit with the experience of your body as a whole,
bring your attention to your breathing,
simply noticing your breathing body,
awake,
tuned in,
relaxing into this rhythm and flow of your breath
as it allows you to sit deeply in this moment.

And now as this practice comes to a close,

take the moment to acknowledge
the time you spent intentionally nourishing your body
by resting in this awareness.

Congratulate yourself
for the energy and the effort
it took to stay aware
and form an intention
to continue to practice this
in your everyday life
and a wish that the benefits of this practice
can flow into your experience of your everyday life.

When you’re ready,

you can take a nice deep breath
and open your eyes.

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 1 of 2

Noting Thoughts to See Where the Mind Is

Guided Meditation Script

Date / Time: So far today, have you brought kind awareness to your:
Thoughts? Heart? Body? None

To begin this Meditation, please bring kind awareness to

➤ why you chose this topic

➤ how your belly, chest, and head each feel when you reflect on this topic
➤ the emotions that you can associate with these visceral feelings
➤ the positive or negative impact of any stories you believe in regarding this topic
➤ the fact that many others are feeling similarly about this topic as you
➤ how you might feel with increased awareness around this topic
➤ when you can apply increased mindfulness to this topic in your day-to-day life

Where is My Mind?

Simply by bringing awareness to the mind,

you naturally detach from its thoughts and meanderings.

When you observe your own thoughts,

you naturally create a separation from them,
because you see that they often arise on their own.

In this way, you are not as likely to get sucked into each thought.

You can notice individual thoughts, overarching mental states, or how active or dull the mind
is in any given moment.

This practice offers yet another way to understand the thinking mind.

You will use a simple noting exercise to look at where the mind is as thoughts arise.

Rather than focusing on the content of the thoughts themselves, you will tune in to their
general context.

Close the eyes and adjust the body to find a comfortable and sustainable posture.

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 2 of 2

Noting Thoughts to See Where the Mind Is

Guided Meditation Script

Noting Thoughts to See Where the Mind Is

As you will be working with thoughts, it is helpful to dedicate the first five minutes to building
concentration.

Choose a place in the body and rest the awareness on the breath.

When the mind wanders, simply bring it back with kindness to the experience of breathing.

Open your awareness to the mind and thought processes.

Using the breath as your anchor, stay with the sensation of breathing until a thought comes
up.

When you notice a thought arise, note what its general context is.

Rather than tuning in to the specifics of the thought, note whether it is rumination, problem
solving, fantasizing, or another thinking pattern.

When you recognize you are thinking, note the thought and return to the breath.

Patiently sit with the body breathing, waiting for another thought to arise.

Again, note what the thought is in general without diving into specifics or getting wrapped up
in it.

After five minutes or so, you may consider adding in an additional piece.

Note whether the thought is about the past, present, or future.

Without labeling one as good or another as bad, just note where the mind is.

As you come out of this practice, try to retain some awareness of the thinking mind.

Going about daily tasks, recognize when the mind is off and wandering.

Try noting where the mind is when you see this happening.

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 1 of 3

Noting, Thinking or Feeling

Guided Meditation Script

Date / Time: So far today, have you brought kind awareness to your:
Thoughts? Heart? Body? None

To begin this Meditation, please bring kind awareness to

➤ why you chose this topic

➤ how your belly, chest, and head each feel when you reflect on this topic
➤ the emotions that you can associate with these visceral feelings
➤ the positive or negative impact of any stories you believe in regarding this topic
➤ the fact that many others are feeling similarly about this topic as you
➤ how you might feel with increased awareness around this topic
➤ when you can apply increased mindfulness to this topic in your day-to-day life

Noting, Thinking or Feeling

So, to reduce anxiety with the noting practice,

start by taking a moment to relax your body..
soften any unnecessary tension in your belly and shoulder,
and find a posture that feels both relaxed and alert,

Now close your eyes

or look downwards
and rest your hands
in an easy effortless way.

Take a few moments

to scan your awareness
down through the body,
From your head to your toes...
And try to feel the sensations of your body as you breathe.

If you get distracted in any way,

Try to note thoughts that distract you
as “THINKING”,

Or physical sensation that distract you

as “FEELING

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 2 of 3

Noting, Thinking or Feeling

Guided Meditation Script

Noting, Thinking or Feeling

See if you can actually note any strong distractions
without getting too caught up in thinking about it.

If a troublesome emotion arises,

See if you can note it.
It might be anger.
It might be sadness.
It might be worry.
So noting it as
ANGER
SADNESS
Or WORRY

Just be clear about what it is,

Note it gently
and then come back to the sensations of your breath.
Don’t worry too much if you find it difficult to identify your distraction from the breath.

If it’s not immediately clear,

then just leave it, note it as THINKING,
Your basic default,
and come back to the breath again,
continuing in that way now
for a little while…
…
and now let your mind be free now
and just gently open your eyes whenever you’re ready
How do you feel?
Was there a sense of anxiety about noting your thoughts or sensations?
If not, congratulations!
If so, then next time,
Try not to worry if it’s not clear really what the emotion is.
The last thing you want to do is get involved in lots of thought
“Yeah, it could be anxiety,
but actually,
maybe it feels like a bit of sadness there.”

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 3 of 3

Noting, Thinking or Feeling

Guided Meditation Script

Noting, Thinking or Feeling

That’s not the place you want to go to.

If it’s immediately obvious, like it’s a strong level of frustration,

it’s, “Oh, okay, that’s what it is,” and come back to the breath.

You’re not thinking about it.

You’re not analyzing it.
You’re not judging it.
You’re actually ACKNOWLEDGING that they’re there,
Almost with a tinge of acceptance,
Because it’s already there.
There is nothing wrong with experiencing those things.
That’s part of being human.

There’s no need to be overly critical or judgmental of them.

It’s enough just to note it

As THINKING or FEELING,
Depending on whether it’s a thought or sensation,
and then to come back to the breath,
again and again,
feeling less and less anxious,
in the mind,
and in the body.

Wonderful
Great work
Thank you for your mindfulness practice!

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 1 of 6

Re-relaxing the Drifting Mind with a Home Base

Guided Meditation Script

Date / Time: So far today, have you brought kind awareness to your:
Thoughts? Heart? Body? None

To begin this Meditation, please bring kind awareness to

➤ why you chose this topic

➤ how your belly, chest, and head each feel when you reflect on this topic
➤ the emotions that you can associate with these visceral feelings
➤ the positive or negative impact of any stories you believe in regarding this topic
➤ the fact that many others are feeling similarly about this topic as you
➤ how you might feel with increased awareness around this topic
➤ when you can apply increased mindfulness to this topic in your day-to-day life

Re-relaxing the Drifting Mind with a Home Base

Please find a sitting position

that allows you to be alert,
your spine erect but not rigid,
and also relaxed.

Now close your eyes

and rest your hands
in an easy effortless way.

Take a few moments

to scan through your body,
and wherever possible,
soften and release
obvious areas of physical tension.
We begin the practice of coming back
by establishing our home base.

While there are many possible anchors

such as sound or sensations throughout the body,
the most common
and the one we’ll be exploring here is
the breath.

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 2 of 6

Re-relaxing the Drifting Mind with a Home Base

Guided Meditation Script

Re-relaxing the Drifting Mind with a Home Base

Please breathe naturally
and simply notice where the breath is easiest to detect
and where the breath also feels pleasant or at least neutral.
So you might be paying attention to
how the breath feels as it flows
in and out of your nose,
you might feel the touch of your breath
around your nostrils
or on your upper lip,
or perhaps you feel the movement of your chest
or the rising and falling of your abdomen,
or perhaps you feel your whole body like a balloon
expanding with the in breath,
deflating with the out breath.

So just take some moments

to bring your attention
to the sensations of breathing in one of these areas,
a relaxed attentiveness.
There’s no need to control the breath.
Rather, sense you’re receiving the breath
much like you’d listen to sound.
With a relaxed awareness,
discover what the breath is really like
as a changing experience of sensations.
This life breath is your home base,
a place to rest and be aware.
So in these next moments,
simply relax as the breath comes in,
noticing what it’s like,
and relax with the exhale,
letting go
and again noticing
the immediate experience of sensations.

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 3 of 6

Re-relaxing the Drifting Mind with a Home Base

Guided Meditation Script

Re-relaxing the Drifting Mind with a Home Base

Noticing where your attention is,
you might find that
your mind has drifted off into thoughts.
This is completely natural.
The mind is conditioned
to move off into thinking about the future,
the past.

When you become aware of thinking,

you might use a soft and friendly mental note.

Just say thinking,

thinking,
and then pause and simply re-relax.

Just open the attention again

aware of the sounds around you,
re-relaxing your body,
feeling the aliveness in the body.
Relax your heart.
Without any judgment,
just allow yourself to gently return again
to the inflow and outflow of the breath.

Let the breath be an intimate friend,

a home base that reconnects
you with your own presence.

As you resettle with the breath,

you might notice other experiences,
the background sounds perhaps of a passing car,
wind,
a bird.

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 4 of 6

Re-relaxing the Drifting Mind with a Home Base

Guided Meditation Script

Re-relaxing the Drifting Mind with a Home Base

You might feel sensations
of warmth or coolness.
Whatever’s in the background can be there
without drawing you away.
Just continue to rest with the breath,
to relax with the breath,
with the intention of noticing when you can
when you drift off into thought.

If you discover that the mind has drifted again,

simply pause,
re-relax,
open the attention.
Without any judgment,
gently come back into this moment.
Just to remember,
the thoughts are not the enemy.
You don’t have to
clear your mind of thoughts.
Rather,
you’re developing the capacity
to recognize when thoughts are happening
without getting lost in the story-line.
Each time you notice that you’ve drifted
or noticed you’ve gotten lost,
it’s an opportunity to strengthen your muscle
of remembering of again arriving here now,
gently coming back
into living presence.

As you notice the mind getting quieter,

you might sense the peace that arises
when you relax even more
and immerse your entire awareness
into the inflow and outflow of the breath.

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 5 of 6

Re-relaxing the Drifting Mind with a Home Base

Guided Meditation Script

Re-relaxing the Drifting Mind with a Home Base

Breathing in,
know that you’re breathing in.
Breathing out,
know that you’re breathing out.
Be aware of the beginnings and endings of each breath
fully here,
awake,
at home,
in presence.

The poet Wu Men writes,

“Ten thousand flowers in spring,
the moon in autumn,
a cool breeze in summer,
snow in winter.
If your mind isn’t clouded
by unnecessary things,
this is the best season of your life.”

You can practice this meditation of coming back

informally as a way of quieting and collecting your mind
at any time of the day.
Simply bring a full yet gentle attention to the breath,
relaxing with the in breath,
relaxing with the out breath,
and then continue on with your activities.

As a reminder,
for some people,
the breath is not the best anchor or home base.
It may be hard to detect and connect with
or in some way unpleasant,
so if that’s the case for you,
you might let the play of changing sounds be your anchor,
or the feelings of sensations throughout the body,
or perhaps just the sensations in your hands.

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 6 of 6

Re-relaxing the Drifting Mind with a Home Base

Guided Meditation Script

Re-relaxing the Drifting Mind with a Home Base

It’s fine to experiment and find
what sensory present home base
most helps you to settle
and quiet the mind.

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 1 of 5

Relieving Anxiety
Guided Meditation Script

Date / Time: So far today, have you brought kind awareness to your:
Thoughts? Heart? Body? None

To begin this Meditation, please bring kind awareness to

➤ why you chose this topic

➤ how your belly, chest, and head each feel when you reflect on this topic
➤ the emotions that you can associate with these visceral feelings
➤ the positive or negative impact of any stories you believe in regarding this topic
➤ the fact that many others are feeling similarly about this topic as you
➤ how you might feel with increased awareness around this topic
➤ when you can apply increased mindfulness to this topic in your day-to-day life

Relieving Anxiety

Hello and welcome to this healing session for anxiety….

Get into a comfortable and relaxed position and just let go of all your daily stresses.

Allow yourself to just be here and now, letting your body just be...

You don't have to do anything because our bodies naturally want to be calm and relaxed.

Sometimes thinking too much or being tense and being anxious doesn’t allow for us to relax.

So naturally, we must let go of any need to control the present moment and future outcomes.

We feel anxious because we tend to overanalyze what we think will happen today, tomorrow
or next week.

We do this out of habit because in the past, situations and outcomes that didn’t happen the
way we expected, and we tend to feel that we need to be in control and be worried.

In order to change this habit, we must change our self-image and create new beliefs.

That's what this session will teach you, but first, we need to get in a relaxed state and go
within, calming our mind with some breathing.

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 2 of 5

Relieving Anxiety
Guided Meditation Script

Relieving Anxiety
I will count down and with it number I say I want to fully inhale with your belly out and exhale
tightening your belly.

And with each breath, you will feel more and more relaxed, taking you into a deep state of
peace.

I will count down now.

5...Take a full in breath and as you exhale feel the tension loosen a little bit.

4...Take a nice deep breath in and as you exhale you feel even more relaxed and tensions let go.

3...Full breath in...and out.

Your mind is becoming calm and clear.

2...Inhale deeply and when you exhale observe how the need to control subsides as you
become extremely relaxed.

1...As you take your last breath and exhale slowly you feel any tension is gone, and you are in
complete peace and tranquility.

Now you hear yourself saying...

“I’ve survived this before, I’ll survive now.

I’m strong and I persevere through anything.

I know that I’m not my anxiety.

I can take things one step at a time.

I live only in this moment.

I approach this situation with openness and curiosity.

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 3 of 5

Relieving Anxiety
Guided Meditation Script

Relieving Anxiety
I’m in charge of my breathing, and I can slow it down when I need to.

I enjoy my feelings of inner calm.

I’m actively taking steps to reduce my anxiety.

I’m talented and have many things to offer.

I cultivate patience to overcome anxiety.

I’m courageous and can make it through everything.

I use my unique strengths to move beyond anxiety.

I know what I value and place my energy there.

Life wants what is best for me.

I am comfortable and connected with my environment.

I can find pleasure in my life right now.

I will only allow for healthy decisions in my life now.

I am a strong, independent person.

I am loved.

I am unique.

I am important.

I matter therefore I am worthy.

I can do this.

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 4 of 5

Relieving Anxiety
Guided Meditation Script

Relieving Anxiety
I love who I am, I am in control.

I control my mind it does not control me.

I have the power to stop this.

I succeed in what I do.

I am relaxed, I am calm.

I am successful.

I am free from my anxiety.

I am in control

I am above the stress of any kind.

All is well.

I am safe.

I am prepared for change.

I am strong.

I acknowledge when it is difficult and know I will rise above it.”

Good

Now I will count down from 5, and with each number, I say you will gain more and more
awareness of the present moment, and as you do, you bring with you all that you gained today.

You take action with a new mindset, ready to tackle any challenges without getting anxious or
worried.

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 5 of 5

Relieving Anxiety
Guided Meditation Script

Relieving Anxiety
5. Coming back slowly.

4. Feel how your body laying or sitting.

3. You're becoming more alert.

2. You're aware of your surroundings a bit more now.

1. You feel fully awake and refreshed.

Good Job today.

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 1 of 6

Relieving Low Amounts of Stress

Guided Meditation Script

Date / Time: So far today, have you brought kind awareness to your:
Thoughts? Heart? Body? None

To begin this Meditation, please bring kind awareness to

➤ why you chose this topic

➤ how your belly, chest, and head each feel when you reflect on this topic
➤ the emotions that you can associate with these visceral feelings
➤ the positive or negative impact of any stories you believe in regarding this topic
➤ the fact that many others are feeling similarly about this topic as you
➤ how you might feel with increased awareness around this topic
➤ when you can apply increased mindfulness to this topic in your day-to-day life

Stress Script

[ “…” indicates a 3 second pause]

[ “………” indicates a 5 second pause]
[Speech at normal pace]

Hello and welcome to this session focusing on when we have low amounts of stress…

We all get stressed daily but sometimes we aren’t even aware that we are stressed….

Stress doesn’t have to be a thought or even a reaction… it could be sitting somewhere in your
body, lingering as long as you are unaware of it……..

Think about a time when you were worried… did this worry also make you feel drained or
tired?...

That’s because every time we are worried we have a low level of stress present, and what
causes stress is not worry but our reaction to worry………

Did you know that each human has about 50,000 thoughts a day?

If we believed all of these thoughts, we would surely get ourselves into trouble…

So, instead, realize that thoughts simply come and go….

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 2 of 6

Relieving Low Amounts of Stress

Guided Meditation Script

Stress Script
That our thoughts are not truly who we are.

When we take a step back from all these thoughts, we can observe them better and see them
for what they are….just passing moments of thinking…..

Attaching too much emotion to one stressful thought can disrupt our day, and our entire lives.
[pause for 7 seconds]...

Let’s step away now from our thoughts and worries by just becoming aware of our body………

Feel how the air around you hugs to the shape of your body………

Notice how you can willingly activate all of your senses, hear all the sounds around you……..

Hear your own breath…….when you breathe a little bit deeper, can you smell anything?.......you
can even imagine you smell something, and your mind can create the thought of it for you…..
….imagine the smell of vanilla………can you remember how it smells?.........good……..now notice
your fingertips and feel what are touching and feeling right now…..….and become aware of your
feet………notice how the soles of your feet feel right now…..….good…..….and just become aware of
your entire body right now…..….

Feeling different areas……..

Becoming aware of your body through focusing takes you out of your thoughts, so use this
technique when worry, or light stress rises in your mind.
[pause for 10 seconds]

We react to worry because we believe that the worry is real.

Did you know that 95% or more of our worries don’t even end up happening?
[pause 5 seconds]

We think of worry as bad but actually worries are a very important part of our lives……….

Without worry you could make bad decisions………

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 3 of 6

Relieving Low Amounts of Stress

Guided Meditation Script

Stress Script
Without worry we would walk off a cliff without taking precaution.
[pause for 5 seconds]

Our brain creates worry to keep us on guard and alert, but some of us let worries carry us away
allowing them to take over, putting stress in full control of our mind and body.
[pause for 5 seconds]

Instead of letting doubts push us around and drain us, we can learn to use the worry to our
advantage.
[pause 3 seconds]

Uneasiness can either become our greatest strength or our biggest weakness.
[pause 5 seconds]

So let’s gain control over our fears that cause stress…

Instead of reacting to it we will learn and become stronger from each time it arises.
[pause 5 seconds]

To do this, we need to identify where this emotion is located and then bring awareness to it
whenever it arises, purposefully creating space between it.
[pause 5 seconds]

Make sure you are sitting down in a comfortable position.

Your legs can be crossed or uncrossed, but make sure your spine straight…

You can keep your eyes closed or open…

If you keep your eyes open just look at one spot, fixing your gaze on just that one point without
looking anywhere else.
[pause 5 seconds]

Take a few deep breaths to relax even more.

[pause 10 seconds]

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 4 of 6

Relieving Low Amounts of Stress

Guided Meditation Script

Stress Script
Bring into your mind a good emotion, like excitement. Noticing in your body where you feel
changes happening, kind of like mapping it.
[pause 5 seconds]

Remember a time when you were really excited about something……….

Could be anything, no matter how small or big... just vividly remember how it felt, where you felt
it in your body, and how did you move?.........what changes do you notice?.........

Find out where exactly this feeling of excitement is located……….Is it in your stomach?.......... or in
your chest? maybe it moves around and doesn’t stay in one place……….

Get familiar with this feeling.

[pause 10 seconds]

You can change the way you are feeling in your body at any time, by remembering an
experience of excitement or joy.

Your body creates the feeling as if it’s happening right now…….

Good.
[pause 5 seconds]

Use this knowledge of how excitement makes your body feel and how easy it is to bring it back
upon will.
[pause 10 seconds]

Now we are going to create a worrisome feeling consciously, no need to be afraid or to avoid
this feeling…it’s a natural human emotion that just happens…

Avoiding it is what creates discomfort and additional stress.

[pause 5 seconds]

So remember a time when you felt worried, some moment in life when stress took full control of
you and locate this emotion….where do you feel it?.........

Just sit with it for a moment.

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 5 of 6

Relieving Low Amounts of Stress

Guided Meditation Script

Stress Script
[pause 5 seconds]

Right now you are in complete control………being aware of this feeling right now is what creates
the space that you need.
[pause 5 seconds]

Just see this emotion as it is, a simple sensation in your body that has no power in itself…it
lingers sometimes in one place or moves around………

Now with this feeling of stress, bring back that feeling of excitement
[pause 10 seconds]

Notice how well we can change the way we feel when we focus on different feelings.
[pause 5 seconds]

As vividly as possible bring that feeling of excitement into your body………. remember when you
were absolutely full of thrill that little mattered to you except for this joy……… Remember how it
made you so excited that you couldn’t stay still, and this strong energy was flowing all through
your body...
[pause for 10 seconds]

Now notice all the different sensations in your body... notice any changes happening, put your
awareness within you to see exactly what’s happening…….

Good……
[pause for 10 seconds]

you probably forgot about stress and feel no trace of that worry sensation, or maybe can still
feel it, but you notice that it’s just there.
[pause for 5 seconds]

It might even feel a little pleasant or strange, but it’s not in control of you………
[pause for 10 seconds]

See it for what it is- an emotion that’s here to protect and care about you……… you can see that
there is no need to escape it…
[pause for 5 seconds]

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 6 of 6

Relieving Low Amounts of Stress

Guided Meditation Script

Stress Script
No need to get stressed about it……..

This is the SPACE of peace…….

[pause for 10 seconds]

Keep practicing this space, at all times during your day, especially when you are really
worried…….
[pause for 5 seconds]

Just remember a time of happiness, or passion or any other positive emotion, and let it rise in
your body……
[pause for 10 seconds]

Stress can leave as easily as it comes…..

[pause for 10 seconds]

It could stay for a short time or it could stay for a long time…..
[pause for 3 seconds]

It is up to you, and how you react to it.

[pause for 3 seconds]

So anytime you are faced with worries, remember these techniques, and implement them so
that you can go about your day without the burden of stress….

You are doing amazing work, well done.

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 1 of 3
Relieving Stress with SBNRR
(Stop, Breathe, Notice, Reflect, Respond)
Guided Meditation Script

Date / Time: So far today, have you brought kind awareness to your:
Thoughts? Heart? Body? None

To begin this Meditation, please bring kind awareness to

➤ why you chose this topic

➤ how your belly, chest, and head each feel when you reflect on this topic
➤ the emotions that you can associate with these visceral feelings
➤ the positive or negative impact of any stories you believe in regarding this topic
➤ the fact that many others are feeling similarly about this topic as you
➤ how you might feel with increased awareness around this topic
➤ when you can apply increased mindfulness to this topic in your day-to-day life

Relieving Stress With SBNRR

Let's begin by taking a moment to allow your body to settle. Find a comfortable
position that allows your spine to be long but with a natural curve in the low back. You
can close your eyes or keep them open with a soft gaze downward a few feet in front of
you. Let the belly and shoulders relax (2 seconds).

Today I’ll guide you through a relieving stress practice. In this meditation, we’ll practice
cultivating a sense of ease, openness, and space even around difficult emotions. This
practice can be an antidote for those times we feel stressed and overwhelmed (2
seconds). Before we start, take a full breath in (2 seconds) and a long breath out (5
seconds).

To begin this practice, invite your body to feel nourished and fed (2 seconds)

as you breath in you can imagine breathing in all the energy and positive emotion that
your body needs (2 seconds).

As you breathe out, letting go of any tightness, tension, or toxicity (5 seconds).

Breathe in warmth and openness (2 seconds).

Breathe out tension or tightness (10 seconds).

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 2 of 3
Relieving Stress with SBNRR
(Stop, Breathe, Notice, Reflect, Respond)
Guided Meditation Script

Stop, Breathe, Notice, Reflect, Respond

Check in with the body, see if any tension has come up in the usual places.

Soften them on the next exhale.

Feel free to move or shift your posture if that feels helpful (5 seconds).

Check in now with the mind.

Are there any stories taking up space that don't have to be there at this moment? Invite
them to come and go.

Neither clinging to them or pushing them away (5 seconds).

Breathe in and breathe out (10 seconds).

Now check in with the heart, are there sensations in the chest or the front of the body?

Notice any warmth, tightness, tension or openness that's there. Just observing and
noting without judgement (20 seconds).

Breathe in (2 seconds) and breathe out (2 seconds)

and see if you feel more openness, ease, or spaciousness than when we started (10
seconds).

As we begin to close this practice, you might invite a smile (2 seconds).

You may want to bring your hand to your heart saying silently, “May I be well, may I be
happy.” (15 seconds)

You can come back to this practice whenever you feel stressed or like you want to give
yourself more nourishment or space.

Lets finish this relieving stress practice now, by taking a full breath in (2 seconds) and
a long breath out (5 seconds) *ding* (15 seconds).

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 3 of 3
Relieving Stress with SBNRR
(Stop, Breathe, Notice, Reflect, Respond)
Guided Meditation Script

Integrated Practice:
Pick an activity today that has the potential to trigger you or cause
you stress. Perhaps it’s a commute to work, or a particular job or activity, or possibly
an interaction with a difficult person. When you begin that activity, make a
commitment to notice any trigger or stress response and try using SBNRR (Stop,
Breathe, Notice, Reflect, Respond) to navigate the activity.

Reflection Questions:

What were the signals that a trigger response or stress was present?

What parts of SBNRR were easy for you? Difficult?

How did practicing SBNRR impact the outcome of the situation?

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 1 of 4
How to Resolve Internal Conflict
Guided Meditation Script

Date / Time: So far today, have you brought kind awareness to your:
Thoughts? Heart? Body? None

To begin this Meditation, please bring kind awareness to

➤ why you chose this topic

➤ how your belly, chest, and head each feel when you reflect on this topic
➤ the emotions that you can associate with these visceral feelings
➤ the positive or negative impact of any stories you believe in regarding this topic
➤ the fact that many others are feeling similarly about this topic as you
➤ how you might feel with increased awareness around this topic
➤ when you can apply increased mindfulness to this topic in your day-to-day life

Tony Robbins on How to Resolve Internal Conflict

There’s a scientific stat and scientific studies that show that when your mind and your heart—,
your heart actually has hormones that affect the way your brain functions. It’s not just your
brain affecting your heart. They interact. When they are in alignment, human beings are able to
resolve internal conflicts.

Often, the conflicts we have, are between our conscious and unconscious mind between our
mind and our heart. As an example, I would have put electrodes on your brain and on your
heart, you will know an EEG and an EKG, we could see that they’re both, in your normal state,
pre-jagged up and down and they don’t look anything like each other, but if all you do is put
your hands on your heart physically—, and anyone listening, let’s go ahead and do this right
now on a second.

Then, I’ll first tell you what we’re going to do—.

You put both your hands on your heart physically and you feel your heart, you put all your focus
on your heart, you breathe into your heart, and you feel gratitude for two minutes where you
think of three events in your life you feel grateful for, and you step in and feel it. At the end of
two minutes, you were in a what I call a beautiful state, because I can look at your EEG and
EKG and it’s dramatic. First, they aren’t jagged, they’re rounded, but what’s mind-boggling and
I’m sure you probably know this then. They literally sink up. They become identical. They look
like they’re tracing each other.

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 2 of 4

How to Resolve Internal Conflict

Guided Meditation Script

Tony Robbins on How to Resolve Internal Conflict

And when that happens, it’s not just your mind. I will still tell people, get in your head, you’re
dead. Your mind’s great for strategy, but it will never make you enjoy your life. It will never let
you enjoy the taste of an apple, because it will go “It’s organic. Where did it come from?” You
know what I mean?

Yeah.

--versus your heart, which can bring the juice of anything back to you. So, what really I’m trying
to do with everyone in this situation is I’m trying to show them how to align this up and it’s
really easy. So if you want to do it right now and you want to test that it works, let’s do this,
and Tim, you could do this with me if you’d like to.

Sure.

If you’re given a situation, you might have in your life, you know it’s crazy in this area. So on top
of it, but most of the sub-situations where there are, for all those who are listening, a place
where we have some unfinished business. It’s all a story about our lives. It’s just being human,
right? But it’s a place where there’s something that you should have handled or you haven’t
handled with a person or situation, it stresses you out, and so, what we turn to do is focus on
other stuff, because we don’t want to deal with that, because it’s stressful, because you know,
it’s painful.

And so, think of something that on a 0 to 10 scale, where 10 is totally stressed out, and 0 is not
at all, pick something that’s unfinished business in your business or personal life, it’s something
or someone, and it’s at least 7 to 8, or 9, or 10. Just so that you can see that this really works.

Now, by the way, there are a hundred ways to do this, but just going to give you this one,
because we are going to do it in two minutes.

Alright. So, I’m hoping, Tim, do you have one by chance?

I do.

Now, tell me the contents. Okay, give me or tell me the contents. No one else tells us contents.
Alright, everyone, if you would, just for the moment, I don’t want any music in the background,
which I do to enhance this normally. But let’s just do it.

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 3 of 4

How to Resolve Internal Conflict

Guided Meditation Script

Tony Robbins on How to Resolve Internal Conflict

Put both your hands in your heart, and physically breathe deep into your heart. And as you’re
breathing deep in your heart, feel the strength of your heart. Feel the power of your heart. Feel
the beauty of your heart. What do you proud or grateful, thy heart has guided you to do or to
give or to feel or to enjoy? The feel of the strength that are breathed into it, feel the blood flow
of the oxygen. And feel grateful for your heart first.

Because think about it, you didn’t have to earn this heart. It was given to you. You didn’t have
to prove your value, or your worth, you didn’t have to accomplish anything. Something loved
you enough to give you the gift of life. As long as this heart is beating, you have that gift and
you live. And it’s a hundred thousand times today, pumps blood through 60,000 miles of blood
vessels. You put them end-to-end, they go around you, twice the equator, that’s what’s inside
everyone of us. And you don’t have to think about it. What a gift.

So as you breathe in your heart, feeling your powerful heart, how are you for this moment?
We’re going to think of three, but just think first of one event in your life, one experience, one
moment that you could feel so grateful for if you wanted to. A magic moment. A sacred
moment. A sexy moment. A beautiful moment. A loving moment. Any moment really you could
feel grateful for if you wanted to right now.

And then step into that memory from it. Like, step in your body as if you were there. See what
you have solved then as if you’re there, or hear what you’d hear back then, or breathe the way
you’re breathing back then. And you’re filled up with that sense of gratitude for that moment.
How do you smile when you feel so grateful, so thankful? What’s the look in your eyes? How do
you breathe? What’s the look in your face when you feel really, really grateful? And just fill it
up, fill it up with gratitude.

The reason we use gratitude, by the way, because the two emotions that messes up most is
anger and fear, and you can’t be grateful and angry simultaneously. It’s the antidote. You can’t
be fearful and angry simultaneously. So fill up the gratitude.

And now think of a second moment you could feel truly grateful for and then breathe deep in
your heart, feeling that power. Just think of any other moment. It could be from your childhood,
or your adulthood, it could be last week, it could be today, it could be ten years ago, any
moment that you could just truly feel like that was great, that was magical, that was beautiful,
that’s magnificent, something that gives you the feeling of tremendous gratitude if you really
focus on it. Breathe it. Feel it. Enjoy it. Fill it up with gratitude.

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 4 of 4

How to Resolve Internal Conflict

Guided Meditation Script

Tony Robbins on How to Resolve Internal Conflict

And finally think of the third moment you could feel truly grateful for. Step in it. See it. Feel it. Be
there. Feel the gratitude. What are you still grateful for? What are you grateful for? And then
maybe throw one extra in. Think of a co-incidence. You know, we all love when life happens for
it. It’s not to us. We love

coincidences, because if we didn’t do anything, something happened for us. You’re going to do
one thing, and you met somebody that you developed a partnership with, whether it became a
friend, or a lover, or the love of your life, or maybe a business opportunity. It came from a
coincidence. Or an insight came from a coincidence that’s so invaluable for your life. Something
you’re grateful for. What’s the coincidence that led to something you’re so grateful for? And
feel the gratitude to that. What are the coincidences that you were guided. Hmm?

Now, as you breathe in your heart, you’ve been doing this for about two minutes, keep
breathing. Keep feeling that feeling grateful that used to state, to solve the problem state. So
the easy way to do that is, just keep breathing your heart, stay up your head and your heart,
and think of that situation, that unfinished business that has stressed you out in the past, but
keep breathing this beautiful state and ask yourself this question. Ask yourself, all I need to
focus on in that situation, all you need to focus on, all you need to remember is what? Your
heart knows. All you need to focus on, all you need to remember, all you need to do when that
situation is what? Your heart knows the answer. All you need to focus on, all you need to-
remember, all you need to do is, and then, your heart probably knows the answer. I’ve done
this a million times. Not everyone of you, but in a normal room, I’d have people, say, raise your
hand if you’ve got that answer. Then 98-99% of the people usually do, even with this simple
technique. And you know what to do what’s next.

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 1 of 2

Simply Stopping
Guided Meditation Script

Date / Time: So far today, have you brought kind awareness to your:
Thoughts? Heart? Body? None

To begin this Meditation, please bring kind awareness to

➤ why you chose this topic

➤ how your belly, chest, and head each feel when you reflect on this topic
➤ the emotions that you can associate with these visceral feelings
➤ the positive or negative impact of any stories you believe in regarding this topic
➤ the fact that many others are feeling similarly about this topic as you
➤ how you might feel with increased awareness around this topic
➤ when you can apply increased mindfulness to this topic in your day-to-day life

Simply Stopping
Let's begin by taking a moment to allow your body to settle into a comfortable position
(2 seconds).

You may close your eyes or keep them slightly open allowing the spine to
lift (2 seconds),

the shoulders to soften (5 seconds).

Today we will practice simply stopping (2 seconds)

Begin by taking a full breath in (2 seconds)

and a long breath out (5 seconds).

Notice what it's like to just stop (2 seconds).

To simply be still and present in this moment (10 seconds).

You may notice thoughts, bodily sensations, sounds. Just noticing what it is like to be
alive in just this moment (15 seconds).

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 2 of 2

Simply Stopping
Guided Meditation Script

Simply Stopping
Simply stopping (10 seconds).

Each time you find the mind somewhere else, play with inviting a sense of stopping (20
seconds).

Let's continue practicing like this, for a little while (60 seconds).

And as we near the end, finishing with a deep breath in (2 seconds)

and a long breath out (5 seconds) *ding* (15 seconds).

Integrated Practice
Try a 'Minute to Arrive' practice.

When you start a new activity today, maybe a work meeting, maybe a meal, practice stopping
and practicing one minute of silence to give yourself time to stop and become more present to
this next activity.

Reflection Question
What impact did stopping and practicing a minute of silence have on your next activity?

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 1 of 4

Soft Belly Breathing

Guided Meditation Script

Date / Time: So far today, have you brought kind awareness to your:
Thoughts? Heart? Body? None

To begin this Meditation, please bring kind awareness to

➤ why you chose this topic

➤ how your belly, chest, and head each feel when you reflect on this topic
➤ the emotions that you can associate with these visceral feelings
➤ the positive or negative impact of any stories you believe in regarding this topic
➤ the fact that many others are feeling similarly about this topic as you
➤ how you might feel with increased awareness around this topic
➤ when you can apply increased mindfulness to this topic in your day-to-day life

Soft Belly Breathing

So, to reduce anxiety,

start by taking a moment to relax your body..
soften any unnecessary tension in your belly and shoulder,
and find a posture that feels both relaxed and alert,

Now close your eyes

or look downwards
and rest your hands
in an easy effortless way.

Take a few moments

to scan your awareness
through the sensations of your body,
and wherever possible,
soften and release
obvious areas of physical tension.

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 2 of 4

Soft Belly Breathing

Guided Meditation Script

Soft Belly Breathing

Relax your breath,
and breathe in through your nose
and out through your mouth.
This may be a little unfamiliar,
but when done is a natural, easy going way,
it can be a very relaxing way to breathe.

In through your nose

and out through your mouth.

In through your nose

and out through your mouth.

Now let your belly be soft.

If the belly is soft,
more oxygen goes to the bottom of the lungs.
There’s better oxygen exchange.

Oxygen moves more easily into the blood,

and it goes to all the cells in the body,
including the cells in the brain,
supplying your brain with the nourishment it needs.

If the belly is soft,

it helps to activate the vagus nerve.
Vagus means wandering,
and this nerve wanders up
through the abdomen and chest,
back to the central nervous system in the brain,
and it promotes relaxation.

It is an antidote
to the fight or flight stress response.

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Soft Belly Breathing

Guided Meditation Script

Soft Belly Breathing

Breathing deeply,
activating the vagus nerve
helps relaxation to come,
and as the belly is soft,
and you breathe deeply,
all the other muscles in the body
begin to relax as well,
and you can feel that now.

Some people like thinking of the word “Soft,”

as they breathe in,
and “Belly” as they breathe out.

See what that feels like for you:

“Soft” as you breathe in,
and “Belly” as you breathe out.

If thoughts come,
let them go
and gently bring your mind
back to “Soft” on the inhale, and “belly” on the exhale

“Soft,”
as you breathe in,
and “Belly,”
as you breathe out.

“Soft,”
as you breathe in,
and “Belly,”
as you breathe out.

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 4 of 4

Soft Belly Breathing

Guided Meditation Script

Soft Belly Breathing

Now slowly open your eyes
and bring your attention
back into the room,
and notice how you feel...
and notice what’s changed
from before you began to do this “Soft Belly” practice
to now

You may feel a little bit calmer.

Your heart rate may feel like it’s a little bit slower.
You may be seeing the room around you
with a little bit more clarity.

Maybe your shoulders are more relaxed.

See if you can bring this same quality of kind awareness,

of soft relaxation in the core of your body and being,
with you throughout the day

Thank you for your mindfulness practice

as you continue to feel less and less anxious
in your body and mind.

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Stilling the Mind

Guided Meditation Script

Date / Time: So far today, have you brought kind awareness to your:
Thoughts? Heart? Body? None

To begin this Meditation, please bring kind awareness to

➤ why you chose this topic

➤ how your belly, chest, and head each feel when you reflect on this topic
➤ the emotions that you can associate with these visceral feelings
➤ the positive or negative impact of any stories you believe in regarding this topic
➤ the fact that many others are feeling similarly about this topic as you
➤ how you might feel with increased awareness around this topic
➤ when you can apply increased mindfulness to this topic in your day-to-day life

Stilling the Mind

As you go about your day, you may notice that your practice gets further and further away
from your awareness.

The mind goes on autopilot for hours on end.

This can sometimes result in feelings of anxiety or rapid thinking.

You can always use this practice of stilling the mind to help settle yourself back into calm
awareness.

When you’re focused and relaxed, you are more productive and able to better attend to your
experience.

Stop what you are doing to set aside 10 minutes to practice.

Notice how this feels in the mind.

If thoughts about chores, tasks, or the future arise, just notice that they are present.

Utilize the breath to help relax the body.

As you inhale, invite in relaxation.

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 2 of 2

Stilling the Mind

Guided Meditation Script

Stilling the Mind

With the exhale, allow the muscles in the body to relax.

Recognize that although the mind may not always do what you want it to, it is the mind that
allows you to experience joy, pleasure, and gratitude.

Begin offering the mind a few phrases of loving-kindness with the intention of building a
gentler relationship with its thoughts.

You can use the phrases “May my mind be at ease” and “May I be at ease with my mind.”

Continue repeating these phrases, directing them toward the mind.

Use the phrases in your head as the object of your awareness.

Try to hear the words in your head and connect with the meaning of the phrase.

When you notice the mind is agitated, anxious, or overactive, use a one-word note.

Note “Thinking,” “Anxious,” or whatever is present for you.

Then, return to your phrases.

Continue with the repetition of phrases until time is up.

Remember to be gentle, not forcing or straining to concentrate.

If the mind wanders off, just notice it is doing so and gently bring it back.

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 1 of 5

Stress Relief with Breathing

Guided Meditation Script

Date / Time: So far today, have you brought kind awareness to your:
Thoughts? Heart? Body? None

To begin this Meditation, please bring kind awareness to

➤ why you chose this topic

➤ how your belly, chest, and head each feel when you reflect on this topic
➤ the emotions that you can associate with these visceral feelings
➤ the positive or negative impact of any stories you believe in regarding this topic
➤ the fact that many others are feeling similarly about this topic as you
➤ how you might feel with increased awareness around this topic
➤ when you can apply increased mindfulness to this topic in your day-to-day life

Stress Relief with Breathing

Welcome to this simple meditation to relieve stress...

Get into a nice position where you can be upright, elongating the spine.

It is best to be seated in the traditional meditation position with legs crossed, but if you need to
have your back supported, you may sit in a chair.

Gaze around with your eyes, taking note of your surroundings.

See the colors clearly.

Notice things that are completely still around you, like the ground, furniture, and structures.

Can you become aware of anything around you that has movement?

Look around without putting labels on the things you see, just observe their colors, textures
and patterns.

Notice how far away things are from you, or how close they are.

See how the light lays upon things, illuminating them.

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 2 of 5

Stress Relief with Breathing

Guided Meditation Script

Stress Relief with Breathing

Allow your mind to naturally find a spot in front of you to fixate on.

Begin to slowly blink your eyes, and do not look away.

Feel the relaxation within the darkness each time you blink.

Repeat think until your eyes want to naturally close.

When you close your eyes, notice a gentle wave of relaxation sweep over your entire body.

Bring your awareness to your breath, what is it like?

Did you take a nice inhale as soon as you focused on your breathing?

Pay close attention to how your lungs expand and contract with your breath.

It is a very natural and gentle sensation.

Noticing how your belly also expands and contracts easily as you breathe.

Allow the breath to relax you.

In and out…..

Expand and contract….

Refresh and relax…..

Inhale and exhale…..

Take a deep breath and hold it for 5 seconds…exhale and relax….take another deep breath, as
deep as you can, and hold it…count for 5 seconds…and as you exhale just imagine blowing out
all of your stress….take a third deep breath and hold it….and as you exhale you blow out all
stress you’ve been holding on to, saying to yourself “relax now”

This is your new solution to stress.

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 3 of 5

Stress Relief with Breathing

Guided Meditation Script

Stress Relief with Breathing

Whenever you feel burdened in the future, you simply take 3 fully in and deep breaths, holding
it at the top of the inhalation for 5 seconds, and when you exhale, blow out any tension or
strain that you have been holding on to.

And on the last breath as you exhale, you simply say to yourself, relax now.

From now on you choose to be relaxed.

You choose to be calm.

You choose to be in control of all you do, because your health is very important to you.

Remember that it is natural for you to be healthy and happy.

It is unnatural for you to have sickness and misery.

Now hear yourself saying:

“Each day, in every way, I get better and better.

Breathe in and out…

In order to make change, I challenge myself.

Expand and contract…

Change is not comfortable, in fact it is inconvenient, so if I feel comfortable with the change I
am making, I am probably not extending myself enough.

Refresh and relax…

Each day, in every way, I get better and better.

Inhale and exhale…

Whenever I am presented with feelings of stress, I know my breath is there to soothe me and
guide me into relaxation.

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 4 of 5

Stress Relief with Breathing

Guided Meditation Script

Stress Relief with Breathing

In and out.

Every single day, I become more aware of all the good things going on in my community, and in
the world around me.

In and out.

When I feel that darkness is surrounding me, I know that the way to see light is to take 3 deep
breaths, relaxing my mind and body by doing so.

Inhale and exhale

In order to make great change, I challenge my thoughts.

Refresh and Rejuvenate.

From now on I challenge every single negative and unproductive thought as they arise.”

Good.

From this point forward, whenever you find yourself having negative and unproductive
thoughts, you immediately say to yourself the word STOP…..

Let me repeat that to you so that it is perfectly clear…. whenever you find yourself having
negative and unproductive thoughts, you immediately say to yourself the word STOP, and the
very moment you say the word STOP you'll find that the negative thoughts you were having
simply disappear.

This gives you the opportunity to start a new and positive thought process.

Once again, hear yourself say this positive affirmation,

“When I have a negative thought, I acknowledge that I feel this way and then I release it.

When another negative thought arises, I catch it quickly and I say with confidence, I
acknowledge that part of me feels this way, but this thought does not help me right now.”

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 5 of 5

Stress Relief with Breathing

Guided Meditation Script

Stress Relief with Breathing

Good. You are doing very powerful work by practicing this meditation daily, without skipping a
day.

This is the way you change your life for the better.

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 1 of 3

Visualization of a Beach for Well-Being

Guided Meditation Script

Date / Time: So far today, have you brought kind awareness to your:
Thoughts? Heart? Body? None

To begin this Meditation, please bring kind awareness to

➤ why you chose this topic

➤ how your belly, chest, and head each feel when you reflect on this topic
➤ the emotions that you can associate with these visceral feelings
➤ the positive or negative impact of any stories you believe in regarding this topic
➤ the fact that many others are feeling similarly about this topic as you
➤ how you might feel with increased awareness around this topic
➤ when you can apply increased mindfulness to this topic in your day-to-day life

Visualization of a Beach for Well-Being

Step into white sand...

Its warm and soft under your feet.

Just feel the sensations in your feet on the sand.

Now look up and all you see is more sand in front of you, but you can hear the ocean.

Walk towards the sound of the ocean.

As you’re walking you can feel the sun on your skin.

Perhaps you can feel a light breeze as well.

You notice the smell of the salty air.

And as you’re looking around you see the ocean peek over the sand dune.

You’re walking towards the ocean now and you notice the sand under your feet gets firmer,
because it’s saturated with sea water.

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 2 of 3

Visualization of a Beach for Well-Being

Guided Meditation Script

Visualization of a Beach for Well-Being

And you get to the shore where the ocean meets the sand, and you see little waves coming up
and down….up and down…

And as the waves come and go, you see some things in the sand like shells, pieces of
seaweed…your own footprints…and you see a little piece of driftwood that’s the perfect size for
writing in the sand with.

Pick up this driftwood, now draw your name into the sand where it’s moist.

Write out each letter, noticing the sound that it makes as you scratch it though the sand.

Good.

Now step back and look at your name.

As you see your beautiful name that’s carried you though your whole life, you notice a little
wave coming closer…

This wave catches part of your name and washes it away as it goes back into the ocean.

And then another wave comes and washes your way even more…

And another comes and washes it away…

And another, until all you can see is ripples in the sand where your name used to be.

That’s good.

Now continue walking along your beach, noticing the surroundings.

What kind of sounds do you hear?

Can you hear seabirds flying over?

Or the wind gently blowing?

Can you feel the warm sun on your skin?

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 3 of 3

Visualization of a Beach for Well-Being

Guided Meditation Script

Visualization of a Beach for Well-Being

How does the sand feel under your feet again?

It’s nice, right…

Maybe you can even smell the smells of the ocean..

Just be at your beach today.

(Pause)

Now as you’ve walked you’ve learned a lot about how beautiful this beach is and you’re ready
for a little rest.

So find a comfortable place to sit, wherever you like on the beach.

A chair could be waiting for you…just the kind you like.

So go ahead and take a seat.

Take a seat and look out into the ocean.

Watch the horizon and how the ocean meets the sky.

This is the most beautiful scene you’ve ever witnessed.

(pause)

As you gaze along the big blue, you listen very closely to what I have to tell you because it is
very important to your overall wellbeing….

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 1 of 6

Visualizing Stress as a Storm

Guided Meditation Script

Date / Time: So far today, have you brought kind awareness to your:
Thoughts? Heart? Body? None

To begin this Meditation, please bring kind awareness to

➤ why you chose this topic

➤ how your belly, chest, and head each feel when you reflect on this topic
➤ the emotions that you can associate with these visceral feelings
➤ the positive or negative impact of any stories you believe in regarding this topic
➤ the fact that many others are feeling similarly about this topic as you
➤ how you might feel with increased awareness around this topic
➤ when you can apply increased mindfulness to this topic in your day-to-day life

Stress Script - High 1000

[ “…” indicates a 3 second pause]

[ “………” indicates a 5 second pause]
[Speech at medium pace]

Welcome to this session to help you through high amounts of stress...

When we are presented with situations in our life that are very high stress, it’s seems
impossible to get past the stressful feelings to see clearly.

The best way to tackle high stress situations is through full and conscious breathing…

When we are not present in our bodies, our thoughts can carry us away, making stressful
situations almost debilitating…

Luckily when we have awareness to focus on our breath and body, we can bring ourselves
back into the present moment, bringing us clarity.

So, let’s honor our breath now, and how it brings us in the present moment by taking 5
significant and purposeful breaths.

[pause for 3 seconds]

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 2 of 6

Visualizing Stress as a Storm

Guided Meditation Script

Stress Script - High 1000

[speech slows to a very relaxing pace]

1 fully inhale…. expanding your belly and chest as much as you can.

Holding it for a moment…

And exhale…. feeling a wave of relaxation sweep over you…

2 inhale…. filling your entire breathing system with fresh oxygen.

Hold it…

And exhale…. the wave of relaxation gently sweeping over you…

3 inhale…. so that you are brimming with air.

Holding it….. soaking in oxygen…

And exhale…. your body relaxes in different areas, without any effort…

4 fully inhale…. feeling these breaths purifying your entire body…

Exhaling…. just notice how you are feeling..

And 5…. a beautiful breath coming in.…hold it, feeling invigorated from oxygen…

And exhale…. allowing relaxation to sweep over you…

Take note of how you feel at this very moment.

[pause 8 seconds]

You now have an abundance of oxygen.

This is how we are created to feel.

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 3 of 6

Visualizing Stress as a Storm

Guided Meditation Script

Stress Script - High 1000

[pause 3 seconds]

Breathing deeply and fully is an expression of self-compassion.

[pause 5 seconds]

Let the flow of your breath become natural and notice how abundance feels.
[pause 5 seconds]

Good.
[pause 5 seconds]

Now visualize yourself standing in a big field, and no one else is around……….

Everything is calm and peaceful………

You are surrounded by nature…..…..

Sit down in this meadow and look around, noticing the beauty all around you……...you are fully
relaxed.
[pause for 10 seconds]

In the distance you see dark clouds closing in as the sky grows a little darker… you see that a
small storm is forming and you feel some rain drops falling down.
[pause for 5 seconds]

Imagine that this storm is your stress… it could be a mild stress with just some rain and a little
wind………. or it could be a very high stress with extremely strong winds and a very heavy rain
pouring down.
[pause for 5 seconds]

In this visual, we are going to face a very strong and powerful storm to make ourselves stronger
within.

So, as you feel the storm getting even stronger and the wind is blowing harder and harder, you
sit there in the meadow, completely unfazed by it.
[pause 3 seconds]

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 4 of 6

Visualizing Stress as a Storm

Guided Meditation Script

Stress Script - High 1000

The storm cannot hurt you here.
[pause 8 seconds]

You have a choice to react to this storm with fear… or with love and compassion, knowing that
this storm is harmless in this visualization you are creating……..

Stress is our reaction to fear, worry, and even high demands…

[pause 5 seconds]

Whether the fear it’s real or not, we have to learn the proper reaction to all these things.

Sometimes you can’t help it and stress will take over in a matter of seconds and we must
handle it properly or it will handle us.

Just like sitting through the storm in the field, stress cannot harm you if you know that it simply
passes you by.

What matters is your own reaction to the events around you.

Really embrace this stress now and fully let exist without fighting it.

You see this storm of stress in front of you is very dark as the storm clouds get thicker, raining
down with fury.

You decide to get up from where you were sitting and slowly start walking towards it, without
fear, nor worry……… just pure confidence that you are safe and in control………

You get closer and closer as the storm draws near and the wind blows with tremendous
speed…….

The winds and rains have no effect on you…… it is really easy for you to step forward and only
your clothes are flopping around.

As you look forward you see the eye of this storm, and around that eye the winds and the rain
are extremely powerful and strong, yet you have zero worry as you step inside of this eye…….

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 5 of 6

Visualizing Stress as a Storm

Guided Meditation Script

Stress Script - High 1000

You are standing now inside this center, and everything is calm and peaceful here.

You look around from within the eye of the storm and can see all the chaos around you………but
inside here its calm and cozy.

This is your space……… your safe spot… and so when the stress has fully taken over you, you
have a choice to let it blow over without a fight, just siting right in the middle of it…… realizing
that it cannot hurt you here.

Witness your body is the center and any stress is just a storm surrounding you that comes and
goes.

You are in control and can always come back to your safe space.

And now you the storm is losing it’s power……… dying down now slowly…….. the rain is easing
up and it’s only now drizzling……..

You see the clouds drifting away as the sky gets brighter……

The sunlight peeks though the clouds as they pass by, then eventually bursts out with great
intensity, shining a beautiful light all around you………

You see birds coming out and start singing.

You see butterflies and bees buzzing around the flowers that are blossoming now after the
heavy rains.

Everything is beautiful now………

This moment represents you being in a beautiful state of mind where stress had no control of
you as it passed you by.

Very good.

Now we are going to take 3 nice deep breaths in, slowly bringing ourselves back to the present
moment.

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 6 of 6

Visualizing Stress as a Storm

Guided Meditation Script

Stress Script - High 1000

1……… nice full breath of fresh energy

2……… breathing, taking in all that you learned here today

And 3……… take in another helpful breath, allowing the memory of your strength through the
storm to be present in your mind right now.

Good.

Use this session or technique whenever you find yourself in a high stress situation, and you will
be amazed at how you can ride out the storm of stress!

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