Get help for stress, anxiety, sleep and more with these guided mindfulness meditations.
I remember when guided meditation, a type of mindfulness, wasn’t a thing. I first learned about mindfulness when I was studying DBT (dialectical behavioral therapy) and over the coming years it seemed to explode in the US and around the West. Now we see guided meditations in therapy, schools, offices, churches, and more.
Mindfulness has been a staple in other areas of the world for decades. It’s true that it has the potential to help with nearly every problem you can think of – stress, anxiety, sleep, personal conflicts, depression, and more. It’s no longer a foreign concept limited to practices such as Buddhism. It’s an activity we can incorporate into everyday life.
Once misconception to be aware of is that mindfulness is about “clearing” the mind. It’s really more about relaxing and training the mind to be more in the present, and there’s no wrong way to do it. Rather than trying to have an empty mind, we’re guiding our thoughts to be more relaxed, aware, or focused.
Mindfulness and meditation are often used interchangeably. Sometimes “meditation” is used to describe a more specific or focused activity, which may guide you to imagine a certain setting or experience. Mindfulness, on the other hand, is the general practice of being present in the moment.
In any case, as long as you’re not a researcher needing to choose a specific definition, don’t worry too much about it. Just create or find a method that works to help you feel less stressed and more calm.
To get the hang of it, try these 5 guided mindfulness meditation scripts below. You can use them for yourself or with your own clients, students, or colleagues.
Looking for longer mindfulness meditation scripts or mindfulness audio-video you can listen to? Get activities such as leaves on a stream, creating a safe place, and muscle relaxation in our meditation bundle. Learn more.
1. Guided Meditation for Stress
Let's begin by finding a comfortable seated position, with your spine straight and your hands resting gently in your lap.
Close your eyes softly and take a few deep breaths, allowing each inhale to fill your lungs completely and each exhale to release any tension you may be holding onto.
Now, bring your attention to the sensations in your body. Notice any areas of tightness or discomfort without judgment, simply observing them with curiosity and compassion. With each breath, imagine sending a wave of relaxation to those areas, allowing them to soften and unwind.
Next, shift your focus to your breath. Notice the rhythm of your inhales and exhales, the sensation of air entering and leaving your nostrils. Allow your breath to guide you into the present moment, anchoring you in the here and now.
As thoughts or worries arise, acknowledge them without attachment, letting them pass like clouds in the sky. Return your attention to your breath, using it as a steady anchor amidst the ebb and flow of your mind.
Now, bring to mind a place or an image that brings you a sense of peace and calm. It could be a cozy spot by the ocean, a quiet forest glade, or a sunny meadow. Visualize yourself in this place, surrounded by tranquility and serenity.
As you continue to breathe deeply, allow yourself to fully immerse in this mental sanctuary, soaking in its beauty and stillness. Know that you can return to this place whenever you need to find refuge from stress or anxiety.
Finally, take a moment to express gratitude for this practice and for yourself, for taking the time to nurture your mind and body. When you're ready, gently open your eyes and carry this sense of calm and presence with you as you move through the rest of your day.
2. Guided Mindfulness Meditation for Anxiety
Begin by finding a comfortable seated position or lying down. Close your eyes gently and bring your attention to your breath. Take a few deep breaths, inhaling through your nose and exhaling through your mouth. Allow your breath to naturally deepen and settle into a steady rhythm.
Now, bring your awareness to your body. Notice any areas of tension or discomfort, and with each exhale, imagine releasing that tension, letting it melt away with each breath.
Shift your attention to the sensations in your body. Notice the feeling of the ground or chair supporting you. Feel the gentle rise and fall of your chest with each breath. Allow yourself to fully inhabit your body in this moment.
As thoughts arise, acknowledge them without judgment, and gently guide your attention back to your breath. You may find it helpful to imagine each thought as a cloud floating by you, gently passing above as you return to the present moment.
Now, bring your awareness to the present moment by focusing on your senses. Notice the sounds around you—the hum of traffic, the rustle of leaves, or the sound of your own breath. Feel the air against your skin and the temperature of the room.
Next, bring your attention to your thoughts and emotions. Notice any feelings of anxiety or tension without trying to change them. Instead, simply observe them with curiosity and compassion, allowing them to be present without resistance.
With each inhale, invite a sense of calm and relaxation to wash over you, filling your body with a feeling of peace and tranquility. With each exhale, imagine releasing any remaining tension or worry, allowing it to dissolve into the space around you.
Continue to breathe deeply and mindfully, staying present with each breath. Know that you are safe and supported in this moment, and that you have the strength within you to navigate any challenges that arise.
When you feel ready, gently wiggle your fingers and toes, bringing awareness back to your body. Take a few more deep breaths, and when you're ready, slowly open your eyes.
Take a moment to notice how you feel after practicing this meditation. Allow yourself to carry this sense of calm and presence with you as you continue with your day.
3. Mindfulness meditation for sleep
Get into a comfortable position, lying down with your arms resting gently by your sides. Close your eyes softly, allowing your breath to become steady and calm. Take a deep inhale through your nose, feeling your chest rise, and exhale slowly through your mouth, releasing any tension you may be holding onto.
Now, bring your awareness to your body. Notice any areas of tightness or discomfort, and with each exhale, imagine sending a wave of relaxation to those places, allowing them to soften and release.
As you continue to breathe deeply, visualize a peaceful scene in your mind's eye. Perhaps you're lying on a soft blanket in a serene meadow, or drifting gently on a calm lake under a starry sky. Whatever image brings you a sense of tranquility, allow it to fill your mind completely.
With each breath, feel yourself sinking deeper into relaxation, letting go of any thoughts or worries that may arise. Embrace this moment of stillness, knowing that it is a gift you give yourself.
As you drift off to sleep, carry with you this sense of peace and calm. Trust that you are exactly where you need to be, and that sleep will come naturally, wrapping you in its gentle embrace.
4. Guided mindfulness for self confidence
Let's begin by finding a comfortable seated position, with your spine tall and your hands resting gently in your lap. Take a moment to settle into this posture, feeling grounded and supported by the earth beneath you.
Close your eyes softly and take a few deep breaths, allowing each inhale to fill you with a sense of calm and each exhale to release any tension or doubt you may be carrying.
Now, bring your attention to your body. Notice the sensation of your breath as it moves in and out of your lungs, the gentle rise and fall of your chest. Feel the support of the chair beneath you, the solidity of the ground beneath your feet.
As you continue to breathe deeply, bring to mind a time when you felt confident and capable. It could be a memory from your past or a vision of yourself in the future. Picture yourself in that moment, standing tall and strong, radiating self-assurance.
Now, imagine surrounding yourself being warmed gently by the sun. With each breath, feel this warmth and light expanding within you, illuminating every corner of your being.
As you bask in this radiant feeling, repeat to yourself silently or aloud: "I am confident. I am worthy. I am enough." Allow these affirmations to sink into your subconscious mind, reinforcing your sense of self-belief and empowerment.
Know that you are capable of achieving anything you set your mind to, and that you possess all the qualities you need to succeed. Carry this feeling of confidence and self-assurance with you as you go about your day, knowing that you are worthy of all the good things life has to offer. When you're ready, gently open your eyes and return to the present moment, feeling refreshed and revitalized.
5. Positive Day Mindfulness Meditation
Let's begin by finding a comfortable seated position, allowing your spine to be tall and your shoulders relaxed. Take a moment to settle into this posture, feeling the support of the chair or cushion beneath you.
Close your eyes softly and take a few deep breaths, allowing each inhale to fill you with a sense of peace and each exhale to release any tension or negativity you may be holding onto.
Now, bring your awareness to your body. Notice the sensation of your breath as it moves in and out of your body, the gentle rise and fall of your chest. Feel the ground beneath your feet, anchoring you to the present moment.
As you continue to breathe deeply, bring to mind something that brings you joy or gratitude. It could be a person, a place, or a simple moment of beauty. Allow yourself to fully immerse in this feeling, savoring it with all your senses.
Now, imagine a bright, golden light surrounding you, filling you with warmth and positivity. With each breath, feel this light expanding within you, radiating outwards and illuminating everything it touches.
As you bask in this radiant glow, set an intention for your day. It could be something simple, like approaching each moment with an open heart and a positive attitude, or something specific, like spreading kindness wherever you go.
Throughout the day, whenever you feel yourself getting caught up in negativity or stress, return to this feeling of warmth and positivity. Remember that you have the power to choose your mindset and that happiness is always within reach, no matter what challenges may arise.
When you're ready, gently open your eyes and carry this sense of joy and positivity with you as you move through your day, knowing that you have the power to create a happy and fulfilling life.
More Resources
Are you looking for more guided meditation scripts, or audio-videos you can listen to or share with your clients? Learn more about our mindfulness video set.