Free 10 Minute Guided Meditation & Imagery Script for Excessive Thinking [PDF]

Welcome. This guided meditation is aimed to help you finally stop excessive thinking. You can use it whenever you feel the need to soothe your mind and find relief from rushing thoughts.

Sit or lie down and make yourself comfortable. I recommend you use earphones for a more enjoyable experience.

Breathe deeply, and focus mainly on exhales.

Bring awareness to breathing. With each breath out, permit yourself to relax a bit more. Breathe deeply, with your abdominal muscles include.

Bring attention to your feet. Relax your feet. Relax your toes, heels, whole feet.

Relax your ankles.

Feel a relaxed sensation in your ankles.

Focus on your lower legs, and intentionally relax them. The front and the backside of your lower legs – completely relaxed.

You still breathe deeply, with the focus on your breath-outs.

Relax your knees. Relax your thighs, the front and the backside of your thighs.

Your toes, heels, and feet are relaxed. Ankles – relaxed. Your lower legs, knees, and upper legs – relaxed.

Bring awareness to your glutes, your hips. Relax them. Feel your glutes relaxes and the whole lower half of the body. With every breath-out, your glutes are more relaxed.

Concentrate on your palms and hands. Relax your hands. Let your fingers relax. Relax your wrists.

Breathing deeply, you’re concentrating on the exhales.

Relax your arms. Allow your elbows to loosen. Relax your upper arms. Your fingers, palms, wrists, whole hands – relaxed. Your lower arms, elbows, and upper arms – all relaxed.

Bring awareness to your stomach and chest. Breathing deeply, relax your stomach and chest.

Concentrate on your lower back. Feel the muscles of the lower back. Relax the lower back, and let this relaxed sensation move upwards, to your shoulders.

Allow your shoulders to relax. That is the key point in relaxation. Feel the relief. With each breath-out, your shoulders are more relaxed. Even when you think you relaxed them completely, you can relax them a bit more.

Observe your whole body is more relaxed as you’re relaxing your shoulders.

Let your neck relax. Relax the back of your head. Allow your cheeks and your forehead to relax. Relax your ears.

Relax your mouth and jaw, let it loose. Calm and relax your eyes. Relax all those tiny eye muscles.

It’s normal to have thoughts. It’s natural. Don’t resist them, don’t try to fight them. Just acknowledge them and choose which of them you want to engage in.

The main purpose of this meditation is to create your safe place, your peaceful room, where you can enter whenever you want to rest and calm your mind.

Imagine your mind as a large house, with separated rooms inside. You have a particular room for each segment of your life – for work, family, health, relationships, a room for your finances, one for love, you name it. Also, imagine you havea separated room for your worries and problems. Now, step into one of the rooms. It’s loud, full of thoughts and worries. 

Enter that room and observe which thoughts are there. Observe them, listen to them. You can notice one thing – those are not your thoughts; they belong to the room. You just entered it. It’s full of thoughts and worries. How do you feel while watching and listening to those thoughts? Which emotions do they provoke? Do you feel worried, stressed, frightened?

Now, exit that room. Now, you’re going to your room. It’s pure white. It’s a room without thoughts. You can see yourself entering that room – white, bright, clean, and airy. Open the door and enter the peace. There’s nothing else. It’s absolutely quiet there. Observe your body now.

Observe the emotions you feel while being in that white room. Feel the peace filling your body and mind. That is your safe place from now on.

Stay there for a while, absolutely conscious, aware that it is the room without any thoughts. Acknowledge the peace and silence. There’s nothing but pure existence. Peace.

Calm. Serenity.

Now, again intentionally go to one of the rooms with thoughts. Choose the worst one, with the loudest worries, most negative thoughts, problems that bother you the most.

Step in again. Notice the noise. Observe those thoughts. Watch them from the side, without engaging.

You feel differently now because you know now that you can leave whenever you want.

Now, go again to your safe room, a white and quiet room. Open that door again and feel the silence and peace. Get there. There are no thoughts, just absolute peace.

Now you know that there are a few rooms in your mind. But there’s always one safe room, where you can enter and rest. Be there whenever you feel you want to rest from your thoughts. And, if sometimes you find yourself in loud, negative thinking, don’t fight, don’t blame yourself, just be aware you have entered a room with thoughts. Remind yourself that you can always exit that loud room and get back to your white and peaceful room.

Now, stay in that room. Watch around. This is the first time you realize that you can see the peace and hear the silence. Acknowledge there is a space in your room without thoughts. You have the power to choose to be there whenever you want.

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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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