Written by:

Updated on:

January 12, 2024

Amidst the busy, complex world we live in, many of us could use a little support to ease stress and anxiety. By anchoring in the breath and intentionally releasing thoughts that do not serve us, we can slowly reconnect with ease and wellbeing.

This guided meditation for stress and anxiety script is a practice of breath awareness, visualization, and intentional release. With gentle practice, it may help to cultivate wellbeing, relaxation, and positivity. However, note that this is not intended as healing or treatment for any mental health condition. 

If you’re looking to enhance your own wellbeing - or to help others enhance theirs - consider this guided breathing meditation for anxiety. May it help to clear out stress and fill your spirit with positivity.

  • Practice Time: > 15 minutes
  • Purpose: Easing stress and anxiety
  • May Help With: Relaxation, Reduced Stress, Wellbeing
  • Practice Level: Advanced
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Here’s a Sample of the “Guided Meditation for Stress and Anxiety Script” Guided Meditation Script:

Hello, and welcome to this meditation to relieve depression and anxious thoughts.

Make sure you are in a comfortable position and you will not be disturbed for the duration of this session.

Bring your focus to your breath, and really pay attention to how your lungs expand and contract when you inhale and exhale.

Let your breath flow how ever it wants to right now.

Notice your jaw, and if you feel any tension here, just notice it, don’t try to change anything.

Now breathe into the sensations in your jaw, and as you exhale, allow it to release a little.

Inhale again, imagine that you are breathing in new life, and when you exhale, let all fear completely fade.

Take another breath in, and when you exhale, feel yourself let go of any worries.

Notice how relaxed you are becoming right now.

guided meditation for stress and anxiety script, Guided Meditation for Stress and Anxiety Script

Let another breath come in naturally imagining a bright future, and as you let it go, notice how depression eases and fades.

A gentle wave of relaxation sweeps over you as you breathe in and out.

Allow your breath to flow naturally now, let yourself feel calm and peaceful.

You deserve this wonderful feeling of serenity.

You are open now to receive new thoughts, and you open up even more with each breath you take to new and fresh energy.

Notice how new ideas begin to present themselves to you.

Bring up feelings of abundance, as if you have so much that your cup pours over for others to enjoy the abundance you have created.

Imagine that you are energized and have a zeal for life.

How to Use the Guided Meditation for Stress and Anxiety Script

If you are looking to soften your own experience of stress and anxiety, you might use this script in the following ways:

  • Record yourself reciting this meditation and practice with the playback.
  • Read the script and use the techniques it presents as inspiration for self-guided practice.

If you want to guide others using this script, you might consider the following:

  • Support your students individually by guiding this meditation in one-to-one settings.
  • Lead a workshop on ‘Techniques for Reducing Stress’, incorporating this meditation script into your offerings.
  • Share this practice while leading others through a live meditation retreat.

Remember that this practice is not a substitute for therapy, nor is it intended to diagnose, treat, or heal. If you or any of your students are experiencing significant distress or mental health challenges, contact a professional mental health care professional.


The breath is a powerful tool to help us release anxious thoughts and reconnect with our inner peace. This guided breathing meditation for anxiety explores the intersection between the breath and our well-being. Use this guided meditation for stress and anxiety script in wise and compassionate ways to support both yourself and your students.

About the author 

Sean Fargo

Sean Fargo is the Founder of Mindfulness Exercises, a former Buddhist monk of 2 years, a trainer for the mindfulness program born at Google, an Integral Coach from New Ventures West, and an international mindfulness teacher trainer. He can be reached at [email protected]