Free 40 Minute Guided Meditation Script for Stress Relief [PDF]

Welcome to the meditation for stress relief.

We all live stressful lives nowadays. We have way too long to-do lists, yet only 24 hours in a day; stressful jobs, all those terrible things from news and all over the internet… we all live in uncertain times, and it’s not surprising we go through our lives with our shoulders tensed, with clenched jaws and fists, always ready to fight or flight. If this sounds familiar, don’t worry, you are in the right place.

Though small doses of stress won’t hurt you but help you stay alert and productive, living with chronic stress is exhausting and dangerous. Not only that it drains your energy, but it will damage your health and negatively impact all the life fields.

Meditation is the most powerful way to release stress, vent out and relax completely. If you do it regularly, you won’t hold toxic tension in your body so that it won’t do you any harm. So, do yourself a favor and intentionally take some time in a day to relax and decompress.

Listen to my voice and follow my guidance. I’ll help you calm and ease the stress. You don’t have to think about anything, just follow simple instructions and focus on the inside.

By practicing this meditation, you’ll learn some efficient techniques for stress relief. You can use them whenever you feel levels of stress become disturbing. Whenever you feel stressed, or you had a stressful situation, or if you know something stressful is ahead of you, use those techniques to relax and stay calm.

Pick a time in the day when you know you can be alone and not disturbed for a while. Choose a place where you can have some peace. Turn off all distractions – such as notifications, rings, and so. The world won’t stop spinning around if you take some time just for yourself to let go of stress and find your inner balance.

Our natural state is ease, peace, and joy. Allowing ourselves to be stressed all the time takes us further and further from our true nature and inner balance. There’s nothing natural in being stressed. Have you ever heard of a stressed lion or a tensed bird in a wood? That’s just something we have learned to live with. But our mind still needs some time to calm, relax, process. Our body needs to rest from tension, so it can energize and heal itself.

Stress affects the body as mind. That’s why we’ll combat it on all levels. Due to high levels of stress, our breathing becomes short and shallow. That’s why our first step is to deepen your breathing and slow it down. Then, you’ll relax the whole body, part by part. And, finally, you’ll calm your mind, free it from stressful thoughts and let it relax.

Make yourself comfortable and find an effortless position, sit or lie down and straighten your back.

Bring your attention to this moment. Be there, aware of the moment and your body, the space around you. Try not to judge nor to expect anything to happen. You’ll notice numerous thoughts are popping up in your mind. And it’s normal, so don’t stress about it. That’s the way the human brain works. It’s his job to produce thoughts. But you can simply let them go. Just observe them without engaging. Since you already feel stressed, most of your thoughts create stress. But, if you decide to let them go, that’s the end; they won’t work anymore. So, don’t engage; just let them float by. You are focused only on relaxation now.

Pick a random point in your sight, above your head. Focus on that point. Watch it very carefully until you feel your eyes are getting tired. Then gently close them. It feels so good to close your eyes.

Now, acknowledge your breathing. Observe it as thoroughly as you can. Feel the freshness of the air entering your nose. Try to follow its way down through your airways to your lungs. Feel the air expanding your belly, then leaving it, allowing it to fall. Scan with your attention the way of the air back and feel it leaves your nostrils, warmer than it was at first. Acknowledge all the movements and sensations in the body that breath provokes. It’s so essential yet magnificent activity, one of many that our bodies perform for us. And it works without you even thinking where your next breath will come from.

Now, let’s deepen your breath. Take a breath, counting to four. One, two, three, four.

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

Breathe out to the count of six. One, two, three, four, five, six. Repeat it once again.

Inhale – one, two, three, four. Hold – one, two, three.

Exhale – one, two, three, four, five, six.

Imagine all the stress from your body is assembling in a giant bubble. Slowly breathe out and visualize you are blowing it away. See the bubble flies up and up into the sky, pops, and all of your stress pulverizes.

Take a nice, deep breath, and visualize you are inhaling peace. Exhale tension.

Inhale tranquility. Breathe out slowly, telling yourself: relax.

Focus your undivided attention on your breathing. Breathe deeply and slowly. Enjoy this experience, maybe for the first time seeing your breathing as a wonderful action as it really is.

When you notice random thoughts popping up in your mind, don’t stress yourself. Just let them pass by. Notice them appearing, then allow them to

fly by, and gently bring your attention back to your breathing. Observe its rhythm and the physical sensations it provokes.

Conscious breathing will always call you back to mindful presence. It’s the quickest and most natural way to relax and relieve stress. Use it whenever you feel the need to reduce tension. Your breath is the most precious gift that’s given you to last as long as you live. It’s the connection between your spiritual and physical existence, and it’s always with you. Appreciate it for a moment. Mentally thank your breath for keeping you alive.

Although we are so used to live with it, stress is hazardous to our mind, body, and health overall. It affects all the organs and systems, every tiny cell in our body. It’s such a heavy burden for our mind that it can’t do what it’s capable of.

The human body has an extraordinary power to repair and heal itself. However, stress makes it impossible. Living with chronic stress is the same as living with toxins that poison you from the inside. That’s why regular relaxation is a must, like nurturing your body healthy food or brushing your teeth. It’s not a luxury but a basic need.

You can’t relax your mind without relaxing your body first. That’s why we’re going to relax the body as our first step. You’ll tense up all the muscles, then allow them to relax completely. Repeat this with each part of the body until it’s whole deeply relaxed.

Invite your attention to your toes. Breathe in, tensing up your feet. Count: three, two, one, holding your breath and your feet tensed. Then breathe out and release.

With the next breath, tense up your lower legs and knees. Hold it for a moment- three, two, one. Breathe out and relax.

Take another deep breath and tense your upper legs and hips as tight as you can. Hold your breath – three, two, one. And release the tightness with the breath out.

With the next breath in, squeeze your glutes. Hold it tight for a moment. Three, two, one. Breathe out, and allow the muscles to relax.

Inhale deeply and clench your fists. Hold it to the count of three – three, two, one. On the exhale, let your fingers and hands loosen. Relax your palms, and allow them to open against the ceiling. Loosen your wrists.

Take a deep breath, and tighten your lower arms and elbows. Hold the breath and tightness in your arms for a moment. Three, two, one. Release tension and notice all the muscles in your arms loosen and relax.

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

Our shoulders are where we hold most of the weight – all the stress, tension, worries. Let it all drop from your shoulders now. Now allow all the weight to fall from you.

Now, pull your navel to your spine, contract your abdominal muscles as tightly as you can. Hold the tension for a moment—three, two, one, and release. Relax your belly and let it fall into its natural movement in the rhythm of your breathing.

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

Stretch your back and spine. Feel the tension in the back muscles. Hold the breath – three, two, one. Breathe out, loosening all the back muscles, one by one. Relax your back muscles and let them melt down like being massaged with your awareness. Start with the lower back, then relax the middle and the upper back muscles.

Feel the muscles of your neck tensing up while breathing in. Hold the breath – three, two, one. Slowly breathe out, allowing your neck to relax.

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

Bring awareness to your forehead and feel the intense tension there. This part is often too tensed due to overthinking. Raise your eyebrows to tense it even more. Hold it for three, two, one. Breathe out and relax your forehead; let all the tension drift away.

With the next breath in, squeeze your eyes. Tense all the tiny eye muscles. Hold it tight for three, two, one. Then, breathe out and relax your eyes. Allow your eyes to sink into the head and loosen muscles around them.

With the next breath in, clench your teeth and the jaw. Hold it tensed while counting three, two, one. Breathe out and release tension. Allow your jaw to drop so your teeth aren’t touching. Relax your lips, all mouth, and let the very base of your tongue relax.

Your whole body is relaxed now. Once again, scan it mentally with your attention. If you feel tension anywhere, put the intentional effort into relaxing that area.

Allow any stress remaining anywhere in your body to collect on the surface, from where you can let it go with the next breath out.

When our mind is under pressure, our body becomes tense. On the opposite, when our body is relaxed, it’s a signal for the brain that everything’s fine and safe to relax.

You are safe. Everything is okay. You are powerful. It’s safe to relax now. You are relaxed.

All the stress has disappeared. Your breathing is calm and deep. Your body is completely relaxed.

It is turn on your mind to enjoy deep relaxation, rest, and recharge. That’s where all the stress is coming from.

We are used to creating numerous thoughts and follow most of them. So, our minds are overwhelmed by all sorts of worries, fears, to-do lists, and scenarios of what might happen. In a constant rush, our minds have o time to slow down and relax. Most health issues and conditions come from the mind. That’s why it is crucial to learn how to soothe our minds and give

them time to repair and recharge. Even the best personal assistants, as your brain is, need rest.

Accept the fact that there will always be some thoughts going through your mind. It’s perfectly normal, and it’s the mind’s job to produce them. So, don’t stress yourself about that.

Take a deep breath. Notice the first thought that is arising in your mind. Don’t engage, don’t follow it. Just notice it, and with breathing out, let it go.

Repeat this with the next one. Notice the thought forming in your mind. Take a deep breath. Exhale, and let it go.

Notice how thoughts are slowing down to accommodate the rhythm of your breathing.

Some of the thoughts are fast, like bouncing balls. Catch it, and hit it as far as you can. Some of them are a bit slower, like a big beach ball. Some of them are slow and floating, like balloons. Catch them gently just for a moment, and let float by. As you are going on with this practice, breathing, noticing, and letting go, you’ll notice that your thoughts became slower and lighter. There will be fewer bouncing balls and more balloons.

Moreover, they will come to you so easy like soap balloons or feathers. Notice the feather floating to you. Just blow it away and watch it pass by.

Now, for each disturbing or negative thought, imagine a little dark cloud in the sky. Visualize you are lying on your back, watching the sky. The clouds have different dark shades and colors, depending on how stressful the thought is, from greyish to black.

Once all of your worries and stress are sent to the sky, it’s time for relief. Watch your stressful thought and the dark cloud you created for them. Breathe in, and with breathing out, imagine you are releasing the stress and worries. While doing it, observe all the darkness is leaving the cloud. It is becoming lighter and lighter until it is entirely white and fluffy.

Skip to the next one. Breathe in, collecting all the stress and darkness. Breathe out, let go, and watch the cloud becoming snow white.

With the next breath, take up all the darkness from the next thought and cloud and breathe it out.

Do this for a while until all the clouds become white, light, and feathery. Feel ease. Enjoy the sensation of being free from stressful thoughts. They are not heavy nor dark anymore. Your burden became lighter and easier.

Now, take a deep breath, and breathing out, imagine you are blowing the first white cloud away. It flows away and disappears in the distance. There’s clear blue now in the place where it used to be. Breathe in, and repeat with the next cloud. Breathe out and blow it away.

Do this for all the clouds.

There is a clear, blue sky with no clouds above you now. Your mind is clear, too. Enjoy this sense of calmness, easiness, and lightness. Your mind is relaxed now.

With your mind relaxed and calm, go back to focusing on your breathing. With each breath, mentally say these affirmations to yourself:

I am calm. Breathe out.

Breathe in through your nose. I am relaxed. Breathe out through your mouth.

Breathe in. I feel at ease. Breathe out slowly. I feel tranquility.

I am confident. I am skilled. I am focused.

Breathe in and say to yourself: I can handle anything that life brings to me. Breathe out.

There is peace within me.

Breathe in through your nose. I feel relaxed. Breathe out through your mouth.

I am intelligent. I am calm.

I am wonderful.

I am relaxed now.

Take a deep breath. I make peace with everything outside and within me. Breathe out slowly.

I feel all the cells of my body are relaxed now.

I bring light and ease with me wherever I go. I am powerful.

I can handle everything with ease.

Breathe in through your nose. I am in harmony. Breathe out. I am calm. Breathe out.

Breathe in through your nose. I am relaxed. Breathe out through your mouth.

Breathe in. I feel at ease. Breathe out slowly. I feel tranquility.

I am confident. I am skilled.

I am focused.

Breathe in and say to yourself: I can handle anything that life brings to me. Breathe out.

There is peace within me.

Breathe in through your nose. I feel relaxed. Breathe out through your mouth.

I am intelligent. 

I am calm.

I am wonderful.

I am relaxed now.

Take a deep breath. I make peace with everything outside and within me. Breathe out slowly.

I feel all the cells of my body are relaxed now. I bring light and ease with me wherever I go. I am powerful.

I can handle everything with ease.

Breathe in through your nose. I am in harmony. Breathe out.

Feel your body relaxed from head to toes. Feel the surface comfortably supporting you. Visualize a cloud forming beneath you. It’s the size of your body, and it’s the most comfortable place you’ve ever been to. It’s supporting you perfectly, cradling your relaxed body, soft yet secure. Rest on this cloud. It’s here only for you.

Now, feel the cloud slowly moves up. It elevates, taking you further and further from the ground. You know you are safe and secure, and you can rest on your cloud, even so high in the sky.

You can see the land. Everything seems so small from here. You can see places, mountains, rivers, fields. Everything seems like a colorful quilt. Now, look at all those things that used to provoke your stress. It’s surprising how small and insignificant they look from here! All the troubles, worries, issues with health or finances, everything that bothered and stressed you out

is left down there, and you can barely see it. Here, on your fluffy cloud, you feel no stress and have no worries: just relaxation and the feeling and ease.

Now, imagine a golden light suddenly starts to shine from the center of your cloud. It looks like a little Sun is hidden behind it. The light becomes stronger and stronger, and now the whole cloud shines brightly. You can feel the light is penetrating your body and spreading through it. 

Your feet glow, your whole legs shine. You can feel your stomach and chest shine with golden light. Your hands and arms also glow. Now your head is radiating the light. Your whole body shines. You can feel the light spreading on the inside, too, filling your heart and making your blood golden, too. The light is healing and relaxing. It’s a cure for any stress. 

As you radiate it, you spread peace and calmness. It’s everywhere, within and around you. It wraps and covers you, relaxing your thoughts, emotions, cells, organs, bones. It lights up any darkness and stress remaining anywhere within you. 

Have a bath in the golden light and enjoy resting in it. All the stress seems like a distant memory. You don’t have to turn back to it ever again. You will always have this feeling to come back to. You can get on your cloud and rest in golden light, far away from everything that stresses you out.

You are completely relaxed now. All the stress is drained out of you. Your breathing is deep and slow, your mind is clear and calm, and your body is completely relaxed. Your cloud is back on the ground now. You can get up when you feel ready.

Gently open your eyes and slowly get back to your usual activity, completely refreshed, energized, and stress-free.

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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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