Guided Meditation Script for Anxiety Introduction Welcome.
Begin by finding a comfortable position,
Sitting or lying down.
Gently close your eyes and take a deep breath in through your nose.
Feel the air filling your lungs,
Expanding your chest and belly.
Hold it for a moment,
Then slowly exhale through your mouth,
Letting go of any tension.
Let's take a few more deep breaths,
Allowing each inhale to bring in calm and each exhale to release stress.
With every breath,
You begin to feel more present and at ease.
Now bring your attention to your body.
Start with your feet.
As you inhale,
Imagine breathing warmth and relaxation into your feet.
As you exhale,
Feel any tension melt away.
Let your feet become soft and relaxed.
Slowly move your attention up to your legs.
With each breath,
Allow your legs to soften.
Release any tightness in your calves,
Thighs and hips,
Letting them become heavy and relaxed.
Now focus on your belly and torso.
Breathe in deeply,
Allowing your belly to rise with each inhale.
As you breathe out,
Feel your abdomen soften,
Releasing any tightness.
Now let's try this again.
Breathe in deeply,
As your belly rises,
And breathe out,
Feel your abdomen soften and release tension.
Let your chest and back relax with each breath,
Feeling your body grow heavier and more comfortable with every exhale.
Shift your awareness to your arms and hands.
As you inhale,
Imagine sending relaxation to your arms.
As you exhale,
Let go of any tension in your shoulders,
Elbows and wrists.
Feel your arms becoming loose and at ease.
Take another deep breath in,
Filling your belly,
And breathe it out,
Releasing the tension.
Finally,
Bring your attention to your neck and face.
Inhale deeply,
Sending relaxation to your neck and jaw.
With each exhale,
Let go of any tightness in your face,
Allowing your jaw to unclench,
Your forehead to smooth,
And your whole face to soften.
With each breath,
Feel your entire body relaxed,
Calm and at peace.
You are grounded in this moment,
Fully present and deeply relaxed.
Take a few moments to simply breathe,
Feeling the soothing rhythm of your breath,
And allowing any remaining tension to dissolve.
Let yourself be at ease.
5.
Establishing Safety and Calm Let's start by creating your safe place.
We'll stay here for a moment,
Breathing in the safety and calmness of this space.
Imagine yourself surrounded by protection and peace.
6.
When you're ready,
Lightly tap your shoulders,
Alternating left and right.
This can be done as if you're giving yourself a hug with your arms crossed in front of you.
Tap slowly and gently,
As though giving yourself that hug.
This bilateral stimulation can help ground you.
7.
Continue tapping as we go through the next scenario.
Take a deep breath as you tap left,
Right,
Right.
Notice any shift in your body or mind.
Continue tapping as you imagine yourself walking along a peaceful beach.
8.
The soft sand beneath your feet feels warm and comforting.
With each step you feel grounded and connected to the earth.
Hear the gentle sounds of the waves crashing softly on the shore.
It's a rhythmic and calming sound,
Like nature's lullaby.
9.
As you continue walking,
Feel the cool breeze of the ocean brushing against your skin,
Refreshing you with each breath you take.
The air is salty and invigorating,
Filling your lungs with purity and peace.
Take a moment to notice the beauty around you.
10.
See the vast expansiveness of the ocean stretching to the horizon.
The sky is clear blue,
And the sun shining down,
Gently warming your body.
Feel the connection to the serene,
Natural world.
11.
As you continue tapping,
You're letting go of stress and allowing yourself to be fully present in this peaceful moment.
Imagine each wave washing away any worries or tension,
Leaving you feeling calm and relaxed.
Sit down on the soft sand,
Feeling completely supported by the earth.
With each inhale,
Breathe in calmness,
And with each exhale,
Release anything you no longer need.
As you tap,
It reminds you of the soothing rhythm of the waves,
Carrying you deeper into relaxation.
Stay in this peaceful place for as long as you need,
Allowing the serenity of the beach to restore your mind,
Body and spirit.
12.
As you feel that serenity around you,
Notice the sights,
Sounds and feelings associated with it.
As you hold this image,
Continue the bilateral tapping.
This time,
Switch to gently patting your knees and thighs,
Alternating left,
Right,
Left,
Right.
Allow the positive sensations to expand as you tap.
13.
As you tap,
We're reinforcing the sense of strength and confidence you feel.
Now pause and breathe deeply.
In through your nose,
And out through your mouth.
14.
Notice how your body feels.
Repeat this process any time you need to deepen this positive experience.
Now bring to mind the feeling of anxiety you've been holding.
Notice where you feel it in your body.
15.
Perhaps it's a tightness in your chest,
A flutter in your stomach,
Or tension in your shoulders.
Simply observe it without judgment.
As you hold this sensation,
Begin again gentle bilateral tapping.
16.
Allow any thoughts,
Images or sensations to arise.
Imagine your anxiety flowing like water through a stream,
Moving,
Shifting and gradually releasing.
17.
If the sensations of anxiety become too intense,
Return to your safe place.
Picture yourself stepping back into that sanctuary,
Surrounded by the water and the sense of calm and ease.
18.
Resume tapping gently until you feel more settled and calm,
And the feelings of anxiety dissipate.
Let's introduce a reinforcing cognition.
Focus on a belief you want to strengthen,
Such as,
I am in control,
I can handle this,
Or I trust myself.
Say your belief aloud.
As you say this belief aloud again,
Let's tap bilaterally across our chest as if we're giving ourself a hug.
19.
Go ahead and say the belief while tapping.
Notice any resistance or positive shifts that emerge.
We're going to continue tapping for 20 to 30 seconds.
We are anchoring the positive belief into our body and mind by tapping.
20.
And as we complete that,
Let's do a quick body scan.
Notice any areas where tension remains.
Tap gently on each side as you focus on those areas.
Imagine the tension releasing with each breath.
21.
Visualize warmth or light flowing through to those spaces,
Bringing comfort and ease.
22.
We'll especially focus on our stomach where we seem to hold most of our tension.
23.
Envision the warmth flowing through,
Releasing the tension as we breathe in,
Expanding that area,
And breathe out,
Releasing the tension.
24.
Gradually bring your awareness back to the present moment.
Wiggle your fingers and toes.
Notice the feeling of being grounded and supported.
Take a deep breath in,
And slowly exhale.
25.
Remind yourself that you can return to this practice whenever you need to feel grounded and safe.
When you're ready,
Gently open your eyes and come back to the space where you are.
26.
You're ready to take on the day.
You can do hard things,
And if you need to,
You can always return to your safe place.
Be well.
