Free 10 Minute Guided Imagery Script to Remove Worries [PDF]

Settle in so you’re nice and comfy, and close your eyes.

Imagine you’re walking down a city street, late in the afternoon. 

And walking right next to you, holding your hand, is Worry; that scary, sad, uncomfortable feeling you have, when you’re not sure how things will turn out. 

You know, worrying!

Worry is about four feet tall, and looks like a very sad and funny cartoon. 

Its face is frowning and crooked-looking. 

It wears a slouchy hat that’s too big. 

It has dirty, and wrinkled clothes that don’t fit properly. 

And the colors don’t even match. 

Then you notice that it’s pants are on backwards, and it’s shoes are on the wrong feet!

Worry is trying to sing a sad little song, but it keeps forgetting the words, and can’t sing in tune, so it sounds like a warped, scratched old record or CD that keeps losing it’s place. 

And I hate to say this, but worry even smells bad. Poor, sad worry.

There you are, the two of you, walking down the street, hand in hand. 

Both of you are unhappy, and it feels like you’ve done this many times before.

But on you go, with cars whizzing by, and other people passing on the sidewalk. 

Some of them are walking with their own Worries, and all of the worries look kind of the same, like you and your Worry: sad, dirty, twisted and uncomfortable, holding on tight to their people.

As you walk with Worry, you feel worse and worse. 

Suddenly you get an idea where to go and what to do. 

You hold onto Worry’s hand tighter and start leading the way.

Pretty soon you come to a huge train station, and you and your Worry go through the big revolving doors into the gigantic lobby. 

There are signs pointing to places to go all over the world, and for a moment you’re not sure which way you and your Worry are meant to go. 

There’s a row of ticket counters on the side, so you walk up to one. 

There’s a man behind a glass window, with a small circular hole so you can talk, and a place to slide in money.

“Where to?” says the man. 

And all of a sudden you hear yourself say, “Way Far Away. I’d like to buy one ticket to Way Far Away!”

“One way or round trip?” he asks. 

To which you reply in a strong voice, “One way. Definitely one way.”

“That will be a dollar,” the man says. 

And so you pay one dollar, and the man gives you a big, red ticket, and says, “Track 12.”

So you and your Worry take the escalator down to the tracks, and walk quickly over to track 12. 

There’s no train there, so the two of you sit down on a bench to wait.

Worry says, “Are we going on a vacation?” 

And you say, “Not really.”

And Worry says, “Are you going away?” 

And you say, “No, not really.”

And Worry says, “Am I going away?”

And you say, “Yes. Yes you are.”

“And Worry says “Will I be gone long?”

And you reply, “Yes, Worry, you will be gone a very, very long time.” 

And Worry says, “I’m worried.”

And you say, “I know but I’m not worried. I know you’ll be okay.”

Pretty soon, a train pulls into the station, on Track 12. 

And the sign on the front of the train, and the sign on the side of the train, both say “Way Far Away.” 

The train looks very sleek, shiny, very powerful, and very fast. 

A conductor steps off the train and says “All aboard.”

You and Worry walk up to the conductor, and you give him the big red ticket. 

And you say to Worry, “I don’t need you anymore. 

I don’t want you anymore. Goodbye!”

And before Worry can say anything back, you give Worry a little push, just enough to help Worry get on the train.

And you say once more, “Bye Worry, I don’t need you any more. You’ll be fine.”

And the conductor says, “I’ll take good care of your Worry.” 

And then asks you: “Will YOU be okay without Worry?”

And you say, “Don’t worry about me. I’ll be better than ever!”

And the doors close, and the train starts to roll away, and goes faster, and faster, and gets smaller, and smaller, until it’s alllll gone.

And pretty soon you’re walking down the street without a care in the world, happy. 

Your Worry is gone! And, you took care of it yourself! Congratulations!

Remember that being happy is a very good way to be. 

Because after all, life is good, and all is well.

And if you ever happen to find yourself with Worry by your side again, and I’m not saying you will, but if you ever do, just go to the station, and buy a one way ticket for Way Far Away, and take Worry down to track 12. 

There will be another train along any minute.

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This script has been crafted with love and formatted in a clear, organized layout, making it easy to read aloud for individuals or groups. It is suitable for personal and professional use, including YouTube videos and monetization, and for voiceover recordings.

Use this script to lead your own meditation, edit or alter the script to suit your needs, use it in courses you create and sell, or use it privately with your clients.

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