Free 40 Minute Guided Meditation & Imagery Script for Deep Relaxation [PDF]

Welcome to the meditation for deep relaxation.

This meditation will help you release all the tension from your body and mind and relax on a deeper level.

Relaxation is vital for our physical and mental health. When we relax, everything that we want is coming our way.

Our mind gets enough time to rest and repair itself, and our body releases

all the tension we are carrying around, getting an opportunity to fix all the tiny problems that might occur.

People who find ways to relax and practice it regularly are healthier, happier, live more fulfilled lives, and have a longer lifespan.

However, most of us overlook relaxing activities, always in a rush to achieve more and more. We go through our lives with tensed shoulders, frantic minds, and chaotic thoughts. We often forget to stop to smell roses and enjoy the journey.

It’s time to change this once for good. Meditation is a proven way to relax completely, on a deeper level, and achieve a state of inner peace and complete calmness.

You won’t need long before you fall in love with this practice. It’s something like lying in the sun on hot sand, listening to waves, being massaged and gently lulled at the same time.

So, you don’t have to do a thing. Just listen to my voice and follow my guidance. I will gently guide you through the process of deep relaxation. From there, you can easily drift off to sleep or move on with your usual activities. We’ll relax the whole body, part by part. Then we’ll go to your mind and emotions.

So, let’s begin.

Lie down and make yourself comfortable. Find the most convenient position and posture. Make sure that all the parts of your body can rest and relax on the surface. Use a blanket if needed to make yourself pleasantly warm. Nothing should be bothering you, not even clothes nor other ordinary inconveniences.

Gently close your eyes and bring your attention to the center of your body. Take a nice, deep breath. Exhale slowly.

This is the time just for you. It’s time to do what’s needed for your highest good. There’s nothing else you should be doing right now. Bring all of your attention to this moment. This moment is the only reality that exists for you.

Take another deep breath through the nose. Engage your belly, allowing it to move in the rhythm of your breathing. Breathe out through your mouth, slowly, and notice how your whole body relaxes on the exhale. Breath-outs longer than breath-ins help you calm and relax. 

When you do so, your mind is getting signals that everything’s perfectly fine and it can relax. This technique is powerful to apply whenever you feel tensed or anxious throughout the day, not only during a meditation session.

Breathe in slowly. Breathe out even slower.

Once again, take a long breath in. Then breathe out slowly.

Just observe natural breathing rhythm without trying to control it nor change it. Just watch and enjoy the experience of breathing in and out.

It’s ridiculous how often we can’t do something without someone’s permission. We are even waiting for someone’s permission to relax. So, permit yourself to do it. It’s vital and precious for you and everyone around you. You deserve these moments of joy and deep relaxation. Give up the urge to control everything. Let it go.

Bring your attention back to your breathing.

Observe the way the air goes through your body. Watch it and feel it entering your nostrils, going down to your lungs and down to your belly. Feel your abdominals expanding, like a balloon on the inhale and contracting it on the exhale.

This meditation is here to help you relax completely, so please, let go of any other expectations you might have. Don’t expect any insights to come or some particular change to take place during the meditation session. Doing this regularly will bring you the wanted changes. But, for now, the best you can do is being consciously present, focused on this very moment. This is not time to think nor take action. The most productive thing you can do now is to relax.

If you notice your mind is not calm as you might be wanting, don’t worry. Having internal chatters and random thoughts is totally normal. Notice you have some internal talk going on. Notice random thoughts arising in your mind. Just notice their existence and let them go. Watch them passing by without engaging. If something popped up in your mind, it doesn’t mean you have to give it your attention. Consciously choose to stay aside of it, observing, not engaging. Slowly, they’ll fade away, slipping into the background rumor.

Don’t be concerned in any way. This is how your mind works – it is meant to produce thoughts all the time. You can’t just switch it off. In the end, you are meditating, not dead. It will take some time and practice for your mind to learn to relax and have some time free from duty, and you’ll be surprised how calm it can be. But, for now, let it do what it wants and control what you can – your attention. And at this moment, your attention is on relaxing your body.

Bring your attention to your breath. Breathe in to the count of four. One, two, three, four.

Hold it to the count of three. One, two, three.

Breathe out, counting to seven. One, two, three, four, five, six, seven. Repeat – breathe in to the count of four.

One, two, three, four.

Hold your breath to the count of three – one, two, three.

Exhale, to the count of seven – one, two, three, four, five, six, seven. Do it once again.

Inhale, counting to four. Hold, counting to three. Exhale, to the count of seven.

Now, let your breathing settle in its natural pattern.

Now, bring your attention to sensations in your body. Notice how it feels. Try to locate parts where you feel some tension. Perhaps you can feel it in your shoulders, in your jaw, or neck. Maybe your back is tensed. Just notice where you are holding tension in your body and make a mental note for later.

Your body does so much for you – it carries your spirit around, it serves you in so many ways, from representing you to the world to feel the world with senses. Mentally thank it for being there for you. Your body deserves those moments of deep relaxation.

Let’s begin with relaxing it, part by part.

Put all the attention to your feet. Feel your toes, your heels, and the whole feet. Breathe in and tense your feet a bit. Feel aliveness in them. Breathe out, releasing all the tension from your feet. Relax your toes, your heels, your ankles.

Bring your attention up to your calf muscles. Breathe in and feel them. Breathe out, and relax your calf muscles. Relax your knees, your whole legs. Squeeze your thigh muscles, feel the tension in them. Exhale and lose them up. Relax your thighs and your hips. Allow them to open up. Relax your pelvic area, and feel the glutes on the surface beneath you. Relax your glutes.

Take a nice, deep breath again, and exhaling, relax your lower body again. Feel complete relaxation in your legs, hips, glutes. The lower half of your body is already enjoying complete relaxation now.

Bring your focus to your hands now. Feel aliveness in your fingers and palms, opened up to the ceiling. Feel the tingling in your fingertips. With every breath out, relax your fingers, one by one. Breathe in, breathe out, relaxing your left and your right pinky finger. Breathe in, and breathe out, relaxing your ring fingers. Take a breath, then breathe out, relaxing both your middle fingers. Inhale, then exhaling, relax your index fingers, left and right. Take one more breath. Breathe out slowly, allowing your thumbs to relax.

Bring attention to your palms. They do so much work, yet, they never had relaxation time. Breathe in, breathe out, and consciously relax your palms.

Inhale, and tighten your lower arms and elbows. Feel the tightness in your upper arms. Hold the breath for a moment. Three, two, one, and release tension. Feel all the muscles in your arms loosen and relax.

With the next breath in, tense up your shoulders and lift them up so they can almost touch your ears. Hold the breath – three, two, one. Breathe out and relax your shoulders. Let them loosen and drop down.

Our shoulders are often the place where we hold most of our burden – all the stress, worries, tension. Let it all drop from your shoulders now. Take a breath, and with the exhale, let all the weight fall from you.

Now, contract your abdominal muscles as tightly as you can. Pull them to your spine to feel the tension. Hold for a moment—three, two, one, and release. Relax your stomach and allow it to turn into its natural rhythm of moving with your breath.

With the next breath, fill your lungs and tense up your chest. Hold to the count of three, two, one. Breathe out, relaxing your chest. Feel your ribcage is floating, relaxed.

Stretch the muscles of your back. Feel the tension in the back and your spine. Hold the breath – three, two, one. Breathe out, relaxing all the back muscles, one by one.

Repeat this for the lower back, for the middle, and the upper back.

Inhale, tense the muscles of your lower back. Hold – three, two, one. Breathe out, and relax your lower back muscles.

With the nest breath, feel the tension in the middle part of your back. With the exhale, relax those muscles.

Tighten your upper back muscles. Hold for three, two, one. And relax.

Stretch your neck and tense it while breathing in. Hold the breath – three, two, one. Release the breath and relax your neck.

With the next breath, feel the tension in your scalp. Stay with the sensation for three, two, one. Breathe out and allow your scalp to relax.

Feel the intense tension in your forehead. This part is often too tensed due to overthinking. Tense it even more by raising your eyebrows. Hold it tensed for three, two, one. Then release. Breathe out and relax your forehead, allowing all the tension to drift away.

Breathe in and squeeze your eyes, tensing all the tiny eye muscles. Hold it tight for three, two, one. Then, breathe out and relax your eyes. Loosen all the muscles around them and allow your eyes to sink into the head.

Clench your teeth and the jaw with the next breath. Hold it to three, two, one. Breathe out and release. Allow your jaw to drop so your teeth aren’t touching. Relax your lips and release tension in your tongue base.

Now your whole body is relaxed. Scan it mentally once again. If you feel tension anywhere, make a conscious choice, and put the intentional effort into relaxing that area.

Now, visualize you are on a beautiful beach.

You are lying on the warm sand. It’s soft and glittering, and it shapes to support your body perfectly. It feels like a massage.

You can feel smooth sand gently massaging the back of your legs, your glutes, your back, your neck, and the back of your head.

The temperature of the air is pleasantly warm. You can feel the fresh, salty smell of the ocean in your nostrils. Breathe in and fill your lungs. Breathing out, release any remaining tension into the golden sand beneath you. It’s absorbing all the negativity, tension, and worries from your body. Everything you don’t want anymore, you can give to the sand to take it down into the ground and the ocean.

You can hear the waves rolling in, curl over and dissolve into foam. Breathe deeply and enjoy this relaxing sound. Rest your hands on the warm sand, rest your back, and your head, supported by the surface. Focus on the sound. Breathe with your belly. There’s nothing else you should be doing right now, nor anywhere else you should be now. You are in the right place, doing the right thing. Enjoy the sun rays on your skin and the touch of the sand beneath you.

Now, you can feel something more – like a gentle tickling on your feet. It stops for a moment. You can feel the same sensation in the next moment, but this time, it spreads to your ankles. You realize it’s foam – the waves are reaching you. It disappears again, and in the next moment, you feel the water again; this time it’s getting your legs to the knees.

You are enjoying the fresh touch of the water and have no intention to move. You know something wonderful is about to happen, and you also know that you are completely safe and sound.

Breathe in. Feel the touch of freshness on your thighs. Breathe out, and let the water take away any tension remaining. Breathe in.

Feel the foam reaching your hips and glutes. Breathe out and release everything you don’t want anymore / any stress, worries, fear / allow it all goes with the water.

Take a breath in. Feel the foam on your belly and your lower back. AS the water flow back, breathe out, letting it take away any negativity from your abdominal area or your lower back.

Breathe in. Feel the water on your chest and your upper back. Breathe out everything you want it to take away.

As the wave reaches your shoulders and head, you can feel you are being lifted from the sand beneath you. Now you are floating on the water and being gently taken with the wave.

Your body is floating on the sparkling sea surface now. This floating is so relaxing, and you know it’s also healing.

Enjoy this unique experience of allowing and letting go of control. Feel you’re light and easy, like being flying and supported at the same time. It feels like lying on a large, soft pillow. Enjoy the sensation of weightlessness. The sea surface is sparkling, still like glass.

Everything you don’t want drains out from your body and disappears in a deep blue. All the old energy from your body is replaced with the new, fresh one. Feel free to dive into the water. All the thoughts and worries from your head flow out to the water. 

Your mind is clear and refreshed. Allow your internal organs to relax. Imagine them being bathed by healthy, salty, golden water. Relax your skin. Relax your emotions. Give them permission to leave you.

You are completely relaxed on the deepest level now.

Enjoy his lightness and gentle floating for as long as you like. From here, you can drift off to sleep, lulled by the soft swing and sound of the sea. Or, visualize you are opening your eyes and slowly swimming to the shore. You feel fresh and renewed, energized, and ready for the day.

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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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