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

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.

Good.

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.

Good.

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.

Good.

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.

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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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