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Free 15 Minute Guided Meditation Script for Stress & Relaxation [PDF]

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

15 Minute Guided Meditation for Stress & Relaxation
Free 15 Minute Guided Meditation Script for Stress & Relaxation [PDF] $5.94 Original price was: $5.94.$2.97Current price is: $2.97.
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Welcome to this simple meditation to relieve stress…

Get into a nice position where you can be upright, elongating the spine.

It is best to be seated in the traditional meditation position with legs crossed, but if you need to have your back supported, you may sit in a chair.

Gaze around with your eyes, taking note of your surroundings.

See the colors clearly.

Notice things that are completely still around you, like the ground, furniture, and structures.

Can you become aware of anything around you that has movement?

Look around without putting labels on the things you see, just observe their colors, textures, and patterns.

Notice how far away things are from you, or how close they are.

See how the light lays upon things, illuminating them.

Allow your mind to naturally find a spot in front of you to fixate on.

Begin to slowly blink your eyes, and do not look away.

Feel the relaxation within the darkness each time you blink.

Repeat until your eyes want to naturally close.

When you close your eyes, notice a gentle wave of relaxation sweep over your entire body.

Bring your awareness to your breath, what is it like?

Did you take a nice inhale as soon as you focused on your breathing?

Pay close attention to how your lungs expand and contract with your breath.

It is a very natural and gentle sensation.

Noticing how your belly also expands and contracts easily as you breathe.

Allow the breath to relax you.

In and out.

Expand and contract.

Refresh and relax.

Inhale and exhale.

Take a deep breath and hold it for 5 seconds…exhale and relax….take another deep breath, as deep as you can, and hold it…count for 5 seconds…and as you exhale just imagine blowing out all of your stress….take a third deep breath and hold it….and as you exhale you blow out all stress you’ve been holding on to, saying to yourself “relax now”

This is your new solution to stress.

Whenever you feel burdened in the future, you simply take 3 fully in and deep breaths, holding it at the top of the inhalation for 5 seconds, and when you exhale, blow out any tension or strain that you have been holding on to.

And on the last breath as you exhale, you simply say to yourself, relax now.

From now on you choose to be relaxed.

You choose to be calm.

You choose to be in control of all you do, because your health is very important to you.

Remember that it is natural for you to be healthy and happy.

It is unnatural for you to have sickness and misery.

Now hear yourself saying:

“Each day, in every way, I get better and better.

Breathe in and out…

In order to make change, I challenge myself.

Expand and contract…

Change is not comfortable, in fact it is inconvenient, so if I feel comfortable with the change I am making, I am probably not extending myself enough.

Refresh and relax…

Each day, in every way, I get better and better.

Inhale and exhale…

Whenever I am presented with feelings of stress, I know my breath is there to soothe me and guide me into relaxation.

In and out.

Every single day, I become more aware of all the good things going on in my community, and in the world around me.

In and out.

When I feel that darkness is surrounding me, I know that the way to see light is to take 3 deep breaths, relaxing my mind and body by doing so.

Inhale and exhale

In order to make great change, I challenge my thoughts.

Refresh and Rejuvenate.

From now on I challenge every single negative and unproductive thought as they arise.”


From this point forward, whenever you find yourself having negative and unproductive thoughts, you immediately say to yourself the word STOP…..

Let me repeat that to you so that it is perfectly clear…. whenever you find yourself having negative and unproductive thoughts, you immediately say to yourself the word STOP, and the very moment you say the word STOP you’ll find that the negative thoughts you were having simply disappear.

This gives you the opportunity to start a new and positive thought process.

Once again, hear yourself say this positive affirmation,

“When I have a negative thought, I acknowledge that I feel this way and then I release it.

When another negative thought arises, I catch it quickly and I say with confidence, I acknowledge that part of me feels this way, but this thought does not help me right now.”


You are doing very powerful work by practicing this meditation daily, without skipping a day.

This is the way you change your life for the better.

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.

20 Minute Yoga Nidra Scripts

35 Minute Yoga Nidra Scripts

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.

40 Minute Yoga Nidra Scripts

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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