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Free 10 Minute Guided Meditation Script to Manage Social Anxiety [PDF]

Original price was: $5.94.Current price is: $2.97.

10 Minute Guided Meditation Script to Manage Social Anxiety
Free 10 Minute Guided Meditation Script to Manage Social Anxiety [PDF] $5.94 Original price was: $5.94.$2.97Current price is: $2.97.
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Hello, welcome to this meditation for patience and acceptance when faced with social anxiety.

Here you will learn techniques to allow for what is happening within you rather than fight it.

This is the surefire way to move through anxious feelings and find the true confidence within you, ready to make valuable connections with others.

Get into a comfortable position, making sure you will not be disturbed for this session.

Allow your eyes to close.

Bring about a memory of a time when you were experiencing social anxiety.

It could be recent or long ago, either way, remember this time vividly and feel the sensations of anxiety rise in you from this memory alone.

Notice in your body where you feel any changes.

Study this feeling of stress in your body without judgement, as if you were a scientist examining the sensations termed “anxiety”.

What are they like?

If you could describe the feeling, how would you?

Is it big or small?

Tight or firm?

Where exactly are they located?

Are there any colors you can imagine that it has?

Keep examining, through observation.

Now, go into the mental feelings that you associate with anxiety, look into your mind as if you had a flashlight shining in the darkness.

What do you find when you look for your anxiety?

Does it simply disappear when it is observed?

Sit with the body sensations and mental awareness of anxiousness, taking note of the experience just like the scientist makes notes of their studies.

The more you observe and witness your stress, the more you will understand it, therefore loosening its grip from your life.


Becoming aware of your breath now, inhale deeply, feeling your belly expand and chest rise.

Exhale allowing a wave of relaxation to sweep over you.

Take another deep breath in, imagining that you are inhaling patience and exhale feeling deep relaxation.

One more deep breath in, feel your patience growing as you inhale.

And breathe out feeling calm and comfortable.


This is your new solution to stress and anxiety.

The first step of action is to take three deep breaths, imaging on the inhale, you are practicing acceptance and patience, and as you exhale, take note of the relaxation it brings you.

This is something that only you can do, and only you will feel the benefits that these three breaths bring you.

So, use this technique whenever you encounter a social situation that is about to cause you anxiety.

Next, you will practice a hand relaxation technique that can be used at any time you are faced with a social situation that might cause you anxiety.

Let your arms be completely relaxed.

Become aware of your fingertips, in particular, your right thumb.

Slightly move your right thumb and feel the texture of what your thumb is touching.

As you move your thumb, you are allowing yourself to accept your anxious feelings instead of pushing them away.

Now, let your thumb become still.

Deeply hear these words, “What I resist, persists”.

Bring your focus to your left thumb and move it around a little, noticing what your thumb is touching and how it feels. 

By moving each finger individually, you are giving a command to your mind to allow the feelings of anxiety to exist, then move through you.

OK, stop moving your thumb.

Hearing again this eternal truth, “What I resist, persists”.

Now become aware of your right pointer finger.

Notice the sensation in your fingertip as you move it around ever so slightly.

Say to yourself as you move this finger, I allow anxious feelings to rise and fall in me like a wave.

And stop moving this finger.

Repeating the mantra, “What I resist, persists“ between each finger.

Bring your awareness to your left pointer finger, moving it around just a little bit, also noting that it is ok to feel anxious, and by allowing this feeling, you are letting it move through you.

And stop moving.

“What I resist, persists”.

Bringing awareness to your right middle finger.

Notice any sensations here as you slightly move only this finger around, confirming that you have accepted any anxious feelings.

And relax.

“What I resist, persists”.

Focusing now on your left middle finger, just wiggle only this finger very slightly.

Noticing the sensations, saying to yourself, “anxious feelings have a right to exist”.

And relax this finger.

“What I resist, persists”.

Allow your focus to become centered only on your right ring finger.

You can move it just the tiniest amount so that you don’t move any other fingers.

Taking note that nervousness in social situations simply comes and goes if you allow it to exist.

And stop.

“What I resist, persists”.

Becoming aware of your left ring finger, moving it ever so slightly, affirming that the way to move through bad feelings is to allow for them.

And relax.

“What I resist, persists”.

Now we have the pinkly on the right hand to focus on.

And as you move it around a little bit, noting the texture of whatever it lays upon, say to yourself, “It‘s ok to feel anxious, the more I allow it the more easily

it passes by”.

And stop moving your pinky.

“What I resist, persists”.

Bringing your awareness to your left pinky finger.

The last one.

Move it around slightly, noticing how this feels, saying with conviction, “I do not push bad feelings away, just as I do not push good feelings away”.

And stop moving your pinky.

“What I resist, persists”.

When you stop moving your fingers you notice how relaxed your hands have become as well as your mental state is calm and clear.


Practice these techniques you learned when you are presented with a real-life social situation and notice the extreme benefit of these teachings.

You may rise from your meditation whenever you are ready.

Create Meditations Like a Pro

Want to lead your own meditation sessions but not sure how to get started? Our guided meditation scripts are the answer!

They’re designed to be easy to read aloud, whether you’re addressing a group or flying solo. Plus, you can record your readings and share them online, and use them to spice up your own meditation sessions.

And if you want to offer a full meditation course, these scripts are perfect for that too!

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Boosts Your Confidence and Skills

Leading a meditation session requires much confidence and skill to maintain a calming and peaceful ambiance.

With guided meditation scripts, you don’t need to worry about speaking what is on your mind.

Our scripts are designed to give you the right words at the right time, enabling you to build your confidence and deliver an excellent experience for your audience.

Helps You Create Audio and Video Recordings

Guided imagery scripts allow you to create high-quality recordings that you can share with your followers, clients, or sell as part of your business.

Whether you’re creating YouTube videos that attract thousands of viewers or building a membership-based meditation course, our scripts are adaptable for various mediums, giving you infinite possibilities for sharing your work.

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Increases Your Credibility

As a meditation leader, you want your audience to trust your abilities to provide a calm and peaceful experience.

Using guided meditation scripts increases your credibility and positions you as a knowledgeable leader in meditation.

You will provide your clients with quality instruction and reliable content that will put their minds at ease.

Provides Inspiration and New Ideas

If you’re someone who struggles to come up with new and creative ways to lead your meditation, our guided meditation scripts will give you inspiration and new ideas.

You can use our scripts to focus on different aspects of meditation, like relaxation, mindful breathing, or visualization.

You can also add to or alter the script to suit your needs.

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Who Are These Scripts For?

Whether you’re a pro or just starting out, our guided meditation scripts are tailored to suit your needs. Perfect for:

  • meditation teacher or practitioner
  • yoga instructor
  • coach and counselor
  • therapist
  • mental health professional
  • psychologist and psychotherapist
  • voiceover artist
  • content creator
  • podcaster
  • writer
  • athlete
  • app developer
  • blogger

Our Guided Meditation Scripts Will Help You:

  • Improve your meditation-leading confidence and skills
  • Create audio and video recordings for your business
  • Grow your business by increasing your credibility
  • Find inspiration and new ideas for your own meditation(s)
  • Read aloud to individuals or groups
  • Enhance your self-improvement journey

What You Will Receive

Get ready to receive gorgeously designed PDF files that are a breeze to read, follow, and comprehend. Say goodbye to confusion and hello to clarity with our easy-to-use format.

These scripts can help you increase mindfulness and reduce stress, anxiety, depression, and overwhelm using proven techniques and methods.

To ensure the best experience, we suggest using a desktop device for your initial download.


  • Create audio and video recordings that you can use for your business (including apps, YouTube, courses, and podcasts). You can share these recordings online and/or play them during sessions you lead
  • Grow your business
  • Use these scripts in courses you create, share, and sell
  • Use these scripts privately and with your clients
  • Edit and customize

Save significantly with our Bundle offers

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.

Instant Download

  • Digital Download
  • Digital file type(s): 1 PDF
  • Your files will be available to download once payment is confirmed

Frequently Asked Questions

You can use them to lead sessions for individuals or groups, record audio and video versions to share online or sell, or even create your own courses. And if you prefer to keep things private, they’re perfect for your personal practice too. Just remember: these PDF files are for your use only and cannot be resold or rebranded without permission.

Of course! Feel free to customize the language and make it your own so you can confidently guide others in a way that feels natural to you. Just remember, don’t resell the PDF files as they are or with your own branding.

Our scripts can range in length from just 5 minutes to a maximum of 45-60 minutes, depending on the script you purchase and how much silence you’d like in between sections. We believe in giving you the freedom to choose what works best for you.

Our scripts are available in a beautifully designed and easy-to-read format as separate PDF files. They are hassle-free to follow and understand. You are absolutely free to record audio or videos using the scripts and monetize them. Let your creativity soar!

Good news, you won’t have to wait for anything in the mail. Our Scripts are completely digital, so as soon as you order, everything can be downloaded right from the internet! And the best part? Instant online access to the Scripts is all yours. No delays, no fuss.

Once you’ve placed your order, you’ll have immediate access to the scripts and can easily download them onto your computer. Plus, since the files are in PDF format, you can use them on any device – from a computer to a tablet or mobile phone. To ensure the smoothest experience, we recommend downloading the scripts onto a desktop computer for your first go-around.

After you finish downloading, head to the ZIP file on your computer. Simply right-click (or control-click for Mac users) on the file. A menu should appear with options like Extract, Extract All, or Unzip. If none of these options are visible, consider downloading a free program that can unpack ZIP files such as WinRAR or 7Zip. Choose one of the menu options, and follow the instructions that appear. This should create a new folder containing the contents of the ZIP file. Easy peasy!

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