Free 15 Minute Guided Meditation Script for Assertiveness [PDF]

Begin by finding a comfortable space and sitting up in a meditative position or laying down on a sofa or bed. You can lay on the ground if you feel comfortable, but make sure your head is on a pillow.

Close your eyes and bring your awareness inside. Start to feel your body, not physically with your hands, but with your mind and your awareness. Become aware of the feeling of your skin, feet or legs touching the ground and the blood running through your veins. 

Be conscious of your heart beating and the waters and healing systems within. Your body is naturally designed to heal you and maintain homeostasis and inner harmony. Balance is supposed to be achieved, so now, set a brief intention for inner balance and harmony. 

Now, create a picture in your mind. This picture can be any place where you feel calm, relaxed and happy. It can be somewhere you feel completely free to be yourself, and where you are able to express yourself confidently. It may be a holiday destination or a beach. 

It may be your favorite nature or trekking spot, or a destination you have traveled to frequently with a loved one. It could also be your personal haven, somewhere closer to a home where you feel truly relaxed and in your zone. Now, clearly visualize this place in your head. 

Breathe deeply 9 times… 9 is a symbolic number. Many people instantly think of counting to 10; however, 9, is enough. Many people and schools of thought recognize the importance of numbers and the numerological-energetic significance of all things in the physical universe. 

The energetic vibration of 9 is completion, so keep this in the back of your mind when taking your 9 breaths …. 

With each breath, visualize a clear, pure white-translucent light entering you. It is going to shine its light into the core of your being, energizing your cells and internal processes. 

Now, begin to breathe. 

While you are breathing, continue to see this clear white light and become aware of the scene or place where you feel most content. Really connect with it and feel into yourself. Picture how happy and confident you are and how relaxed and stress-free you feel. 

Visualize what you may be doing in this space, such as writing down your goals or working on a personal or work project. When in this space, connect with the confidence and inner power that you possess …. 

Now, think of a work situation in this beautiful, tranquil place. Specifically, think of a boss or someone in a position of authority, or a coworker who undermines you or makes you feel unable to express your truth and shine. Visualize them clearly. 

If you do not have a boss or someone in authority who dampens your spirits or a coworker who undermines you, place a recurring interaction or situation in this scene. Make it one which causes you great stress and pulls you out of your center and personal authority and knowledge. 

Focus on your breathing and continue to see the scene in your mind’s eye. Now, place your shining, confident, and completely free self into the scene with the other person. Really visualize yourself, in all your essence, taking over the weak and inferior version of yourself. Transfer your energy like a shield directly onto this ‘lesser’ version of yourself. Focus on your breath and become aware of your body, whilst keeping this picture clear in your mind… 

How do you feel? Do you feel nervous, small, and full of tension? Or perhaps you feel like there is a shift coming, but you can’t quite break through? It’s OK – whatever you feel, just stay centered and aware of your body and breath. Allow all sensations, thoughts, and feelings to arise, but don’t be overcome by them. Simply breathe into them… Relax your shoulders. That’s it. There’s no need to feel tense. Allow all tension to leave your body, and keep breathing.

When you feel completely relaxed in your mind, with a clear headspace, repeat this affirmation. You don’t have to speak it out loud; simply doing so in your head will do. Remember to say it with intention and conviction, and know the power of your thoughts and intentions. What you say holds great power. You have the ability to change your neurons and deeper thought patterns for good…. Beautiful. 

When you are ready, repeat after me: 

“I am an independent, sovereign, and talented individual. I will not let you control me and I will not let you make me feel small and weak… 

I am strong, centered, and extremely gifted, and I deserve better.” 

Repeat it two or three times if you must, but the key is to really feel the power and truth of these words. Say it clearly and with conviction… 

You are an independent and sovereign being. You deserve better, and to not be limited by others’ negative intentions, actions or words. Know it clearly, and when you are ready, take 3 deep inhales and visualize a strong, glowing golden light entering the scene. 

Visualize this light filling you up, from your center, your heart and your Crown, and observe it spill into you and around you, affecting everyone in the picture. You do not need to force it, just simply allow it to fill the scene… Be still with this feeling….. 

When you are ready, open your eyes. Do it slowly. You might be feeling slightly euphoric. 

Become conscious of your body, fingers, and toes, as well as the clothes and ground beneath you. Direct your awareness to the golden light still present that is energizing the scene and your subconscious self, and continue to come back to your body. Now, open your eyes. 

How do you feel? You should be feeling centered and empowered with a strong sense of assertiveness. 

You are an empowered and unique person, and no one should ever tell you otherwise. Take this feeling and knowing with you, and remember to keep it grounded in your core for whenever you need a reminder. 

Just picture yourself in your tranquil and confident lace, in your zone, shining and working away blissfully. Remember the empowering golden light filling you up, and become aware of the intention and affirmation spoken to your reflection, the other person.

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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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