Free 10 Minute Mindfulness Guided Meditation Script for Stress [PDF]

If you have ever felt lost in stress, then you know how difficult it is to shake this feeling.

Luckily, when you combine desire with dedication, amazing changes in your life occur. 

Daily meditation is simple, yet powerful.

Get into a very comfortable position and allow your eyes to gently close.

There are many meditative techniques that give you back the reins, allowing you to take control of your emotions, instead of letting your emotions control you.

Mindfulness through meditation helps you become better acquainted with yourself, and your emotions.

Right now, you are calm and feeling very safe and comfortable.

No one needs you; this is time you have dedicated to yourself.

You are completely relaxed and are able to make great changes without much effort.

You are now being guided by your relaxation.

Good.

It’s amazing how our feelings come and go, like waves on the ocean shore.

We all know that there is absolutely nothing wrong with feeling relaxed, so it is just the same as there’s nothing wrong with feeling uncomfortable.

These are only sensations that you are experiencing.

Sensations that come and go.

Come and go.

Now, gently bring into your awareness the feeling of stress.

And notice how and where any sensations of discomfort arise.

Be with this feeling, as if you are with a friend who is very upset about something that’s happened to them.

Be there for your discomfort, as if you are consoling this dear friend who has tears in their eyes.

Join with your stress as if you are meeting up with someone you love because they called you and needed you.

Is the feeling of stress actually scary?

Or is it just like a friend, who is experiencing a bad day, and is calling out for someone to console them?

You soothe your friend’s tears with your compassion, the same as you soothe anxious feelings.

Be present and listen.

Because you are the only one who can give solace to this feeling, just as how your friend reached out to only you when they needed comfort.

You alleviate feelings of desolation by being there.

WITH them, and never pushing them away.

Would you tell your troubled friend to go away when they call you, upset, and asking for your presence?

No.

Then you do not tell your stress to go away either.

Good, now allow any feelings of worry, discomfort or pain to just pass by, like a rain cloud that has bought a heavy rain.

The cloud passes by, and the sun peeks out, beaming with light and warmth.

When you console uncomfortable feelings, and sit with them as a friend, you are allowing a storm of upset to rain down, letting go, and then continue in the wind, seeing the sun break through, drying up the waters with its warmth.

You can clearly see a smile on your friend’s face because you are always there for them.

Good.

The cure for stress is to sit with it as a friend as soon as you feel it arise.

And wait for it to pass with compassion.

Practicing these necessary techniques make for meaningful encounters with your inner self, allowing your woes to become your ally.

Return your awareness to the present moment, feeling more capable of understanding your stress with compassion.

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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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