Free 20 Minute Guided Imagery Script for Positive Feelings [PDF]

Make yourself comfortable, and close your eyes. 

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

Take another slow, deep breath, and feel a sense of calm and peace begin to fill you, as you relax further. 

And take another slow, deep breath, and let your thinking begin wind down and smooth out, as you become still comfortable, and relaxed.

Imagine you’ve been sleeping a deep, sound sleep for many hours, and you’re just beginning to stir awake. 

And the first thing you notice, is that you’re waking up on a soft bed of pine needles, on the ground, surrounded by ancient fir trees. 

It’s just before dawn, and the air is quite cool, the light is dim, and there’s a foggy mist in the air. 

You can smell the scent of pine, and the damp coolness of the earth. 

It’s quiet, and any sound is blanketed by the mist. 

Everything is a palette of soft greens, browns, and grays.

Standing up, you begin to walk along a path through the trees, and you can feel the spongy ground beneath your feet. 

Perhaps you still feel a bit foggy from your sleep, but soon you come to a little spring, cup your hands to get a drink, and splash some of the cool, clear water on your face. 

Now you’re beginning to wake up a bit, and see the trees and plants that surround you more clearly.

Walking along further, you come to the natural amphitheater you discovered not long ago; a small stage formed by rocks surrounded by trees, with places to sit and watch the stage, rest, and contemplate. 

Find a place to sit, and make yourself comfortable. 

Nature has prepared this place just for you, so settle in, and feel the peace and tranquility that seems to embrace you here.

Imagine a hologram is appearing before you on the stage, and as it becomes clearer, you see it’s you, as a child, in a time when you were happy, and were learning something new. 

Watch as a positive scene from your young life begins to unfold, where you were engaged in learning, and someone was there to teach or guide you whom you liked, respected, and perhaps admired. 

Maybe it was a parent showing you how to play a game, or ride a bike, or a teacher helping you learn how to read or write. 

Find the most positive memory you can, and watch it unfold. 

If you’re unable to remember a positive learning experience, use your imagination to make one up. 

Take a few moments for this now.

Now imagine that same scene, and this time tap into the feeling of wanting to learn, of how it felt to listen and follow directions, and the good feeling of having someone you could depend on to help you. 

Take a few minutes to experience this.

The hologram changes, and you now see yourself in a positive learning situation when you were a bit older. 

Perhaps you were in a class in middle or high school, studying a subject you enjoyed, or learning about a sport, art or music, or even how to drive a car. 

And someone was there with you as a teacher, whom you liked and respected, perhaps even admired. 

If you don’t remember a positive learning experience like this, then imagine one. 

Take a few moments for this now.

Now imagine that same scene, and this time tap into the feeling of being open to someone’s help, wanting to learn, and feeling that you could rely on them to help you. 

Take a few minutes to experience this.

As the hologram changes again, this time you see a positive learning experience as an adult. 

Here, you’re learning either a skill you now use in your work, or something to enrich or improve your adult life. 

Again, someone is there to help you whom you like, appreciate and respect. 

Remember such a situation, or imagine one. 

Take a few moments for this now.

Be in touch with the feeling of openness, of wanting to learn, and of gratitude toward another person for helping you. 

Take a few minutes to experience this.

The positive feelings you’ve associated with receiving support, help, and instruction from someone who knew more than you did, form the attitude you need to move forward. 

So as you continue to sit in this amphitheater, get in touch with those feelings right now, inside yourself, in the clearest and deepest way you can, and allow them to grow stronger, and more real. 

As you do this, in place of the hologram a doorway begins to materialize before you, on the amphitheater stage, surrounded with light.

Get up from your seat, and approach the door, and as you come closer you’ll see it opens onto a little stairway, with five steps leading up to a landing with another door, from which a great deal more light seems to be pouring out. 

This stairway represents an opportunity for you gain perspective, receive support, and release hardship.

As you step upon the first stair, feel the light surround you, as you begin to let go of any notion that you know everything there is to know about yourself, and there’s nothing more to learn. 

Feel that idea falling away from your body as if it were an old skin, and open to possibility, as you become lighter.

As you step upon the second stair, feel more of the light surround you, as you begin to let go of any notion that no one can help you. 

Feel it dropping away from your body like a heavy cloak, and open to possibility, as you become lighter.

As you step upon the third stair, feel more of the light surround you, and set aside of any prejudice you may hold about God, religion, or spirituality. 

For now, simply be willing to let it go, feel it melt away, and release.

As you step upon the forth stair, feel more of the light surround you, and let go of any doubt, skepticism, or cynicism about any existence beyond the physical level. 

Simply release, open, and feel a wave of possibility sweep over you.

As you step upon the fifth stair, feel more of the light surround you, and set aside the obsessive, oppressive need to control your life. 

Embrace the possibility of letting go and floating freely, and feel lighter.

As you come up to the landing, you’ll see a basket in front of the door at the top. 

This basket represents an opportunity to make a symbolic offering of peace and humility toward your own higher power. 

So, go into your heart, and find something within you to leave in this basket. 

This might be as simple as a flower, or it might be something that only you would know about that has particular meaning to you. 

Perhaps it’s something you would really like to be free of. 

Leave whatever feels most appropriate for you.

Step through the doorway, and feel embraced by light, love, and compassion. 

Simply be open to receive, and do your best to let go, and allow.

Whatever you’re experiencing at this point, positive, negative, or in between, is just fine. 

Ask within you, in deepest sincerity, that if a higher power does exist, that it please help you become restored to sanity. 

Take some time to relax, receive, and be at peace.

It’s almost time to bring this inner journey to a close. 

So gather together anything you have learned, that you’d like to bring with you.

Gradually bring your awareness back into your body, and your physical surroundings.

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

Pick up your pen and paper, and write about your experience now, while it’s still fresh in your mind. 

Later on, revisit this meditation and learn more.

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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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