Free 15 Minute Visualization Guided Imagery Script for Shyness [PDF]

Make yourself comfortable, and close your eyes. 

Take a slow deep breath, and let go of any tension, as you feel yourself sinking into the surface you’re resting on, becoming still more comfortable and relaxed. 

Take another slow, deep breath, and release your thoughts, letting them drift far away. 

And take another slow, deep breath, and know that in this moment, all is well.

Imagine you’re standing in front of a doorway, and as you walk through it, you’ll find yourself in a cozy restaurant at lunch time, at a table for two, with someone you recently met.

You’re very comfortable here, your breathing is calm, and you feel your feet on the ground, and your back against the chair. 

The sights and sounds of the restaurant fade into the background, as you focus upon the face of your companion. 

And what you notice most is that you’re interested and engaged in what they’re saying. 

You’re listening, hearing the sound of their voice, and the meaning of their words registers in your heart. 

You can feel something as they speak. 

It’s a feeling of connection, a sense that you’ve had similar experiences. And even if you come from different backgrounds, the two of you are joining together here, over lunch, in a very natural way.

Your companion has asked you something about yourself, and you feel their interest. 

It feels easy and natural to answer, and talk about yourself—the things you care about, what you do in life, and what has meaning for you. 

And it feels good to have someone interested in you. 

After you’ve answered their question, and talked a little about yourself, you think of something to ask them, and again find yourself interested in what they have to say.

Take a moment to imagine this interaction, listen, watch, and feel it unfold.

The scene changes, and now you’re at a small gathering, perhaps and informal dinner with 4 to 8 people, and you know one or two of them a little. 

Again notice that you’re very comfortable here, your breathing is calm, and you feel your feet on the ground. 

The conversation is easy, and relaxed. 

It’s OK if more than one conversation is going on at once, and it’s OK if the room is quiet for a bit. 

Someone asks what you do for a living, and you talk a little bit about how you spend your time. 

You ask about them in return.

Take a moment to imagine this interaction, listen, and watch it unfold, as you chat comfortably with one person, and then another, curious to know about them, and happy to talk about yourself.

The scene changes once more, and this time you’re at a large gathering of people. 

Perhaps it’s a party, or a business networking event. 

There are more people than you could connect with in one evening, and they seem to be concentrated in small groups of two or more, with some individuals standing alone. 

Looking around, you see someone near you by themselves, and without hesitation you immediately go up to them and introduce yourself. 

It’s easy to look at them, extend your hand, and tell them your name, and they in turn tell you theirs. 

You begin talking about the event, and how you came to be there, and they reply in kind. 

This “small talk” is our natural way of getting comfortable with each other; a way of hearing someone’s voice, and getting a feel for their personality. 

All it takes is a little effort, and you can break the ice, and connect with another person in this way.

Take a moment to imagine yourself doing something similar with a number of different people at this gathering, getting to know a little about each one, by making small talk.

Now imagine that you’ve begun talking with someone at the gathering with whom you feel a kinship and rapport, and the conversation has naturally extended into deeper things. 

Perhaps you’re talking more about your job, or your family. 

And that person opens up to you as well, as you take turns, speaking to each other. 

You’ve spoken to many people here, but now most of the room seems to fade into the background, as you concentrate on the conversation at hand. 

Take a moment to feel this connection, watch, and listen as the conversation unfolds.

Listen now to the following affirmations, and allow each one to resonate, deeply within.

Everyone desires connection, and all people have needs similar to mine. 

I have much in common with other people.

In social situations, as I begin listening and talking, I relax and enjoy myself.

I’m a good listener, and find myself interested in other people and what they have to say.

I’m curious about others and want to hear their stories.

I’m willing to reach out to others and break the ice, to form new connections.

I don’t mind making small talk about simple things we all have in common.

I can talk easily about myself and the things I know and care about.

I naturally gravitate to those whose company I enjoy, and they to me.

I challenge myself to expand my circle of friends and meet new people.

I take small steps to go beyond my comfort zone, because it makes me feel fully alive and free.

I’m willing to experiment with new ways of being in the world, to find what suits me best.

I’m at my best when I’m being myself, and expressing myself in a positive way.

People like me because I’m genuine, honest, and care about them.

It will soon be time to bring this journey to a close. 

But first, consider one thing you can do as a next step, toward reaching out to others. 

It might be calling someone you’d like to know better, and asking them to have coffee with you, or going to an open social or business gathering. 

Or it might be initiating a conversation with someone you know you’ll be running into over the next day or two. 

Perhaps you could look up social interest groups in your area and pick one to attend. 

Decide on one thing you will do, and take a moment to imagine yourself doing that now.

Thank yourself for giving yourself the gift of new beginnings.

Bring your awareness gently back to your physical surroundings. 

Take your time, and when you’re ready, open your eyes, and feel awake, alert, and refreshed.

While it’s still fresh in your mind, take a moment to initiate or plan out the next step you envisioned a moment ago. 

Expand your world now.

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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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