Written by:

Updated on:

February 18, 2024

Anxiety is pervasive within our modern day cultures. If you’re struggling with anxiety, you’re not alone. Finding relief from anxiety comes in a variety of forms, and for some people, meditation is a useful tool.

This anxiety meditation script is an affirmation practice to help instill beliefs of peace, calm, and wellbeing. It may be beneficial for reducing stress and shifting our mindset, cultivating a sense of inner calm and resilience.

You can use this practice in both personal and professional contexts, depending upon your needs and professional experience. Continue reading to better understand how you can use this guided meditation script for anxiety.

  • Practice Time: 15 minutes
  • Purpose: Anxiety Relief
  • May Help With: Stress, Anxiety, Tension
  • Practice Level: Intermediate
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Here’s a Sample of the “A Relieving Anxiety Meditation Script” Guided Meditation Script:

Hello and welcome to this healing session for anxiety.

Get into a comfortable and relaxed position and just let go of all your daily stresses.

Allow yourself to just be here and now, letting your body just be.

You don't have to do anything because our bodies naturally want to be calm and relaxed.

Sometimes thinking too much or being tense and being anxious doesn’t allow for us to relax.

So naturally, we must let go of any need to control the present moment and future outcomes.

We feel anxious because we tend to over-analyze what we think will happen today, tomorrow or next week.

We do this out of habit because in the past, situations and outcomes that didn’t happen the way we expected, and we tend to feel that we need to be in control and be worried.

In order to change this habit, we must change our self-image and create new beliefs.

That's what this session will teach you, but first, we need to get in a relaxed state and go within, calming our mind with some breathing.

anxiety meditation script, A Relieving Anxiety Meditation Script

I will count down and with it number I say I want to fully inhale with your belly out and exhale tightening your belly.

And with each breath, you will feel more and more relaxed, taking you into a deep state of peace.

I will count down now.

5...Take a full in breath and as you exhale feel the tension loosen a little bit.

4...Take a nice deep breath in and as you exhale you feel even more relaxed and tensions let go.

3...Full breath in...and out.

Your mind is becoming calm and clear.

2...Inhale deeply and when you exhale observe how the need to control subsides as you become extremely relaxed.

1...As you take your last breath and exhale slowly you feel any tension is gone, and you are in complete peace and tranquility.

How to Use the Relieving Anxiety Meditation Script

The intention of this anxiety meditation script is to shift the thoughts we unconsciously replay in our minds. You can read this script word-for-word or you can modify it according to your own needs or the needs of your students. Below are a few ideas of how to use this script:

  • Use it in one-to-one sessions, tailoring it according to your client’s needs.
  • Record it for personal use, adding or removing any statements as you see fit.
  • Record it to share as a lead magnet on your website.
  • Guide a live or online group session using this script

If you’re reading this script for others, remember that everyone will have a unique experience of it. Resistance, difficulty, or strong emotions may arise. Always teach with trauma-sensitivity, compassion, and acceptance towards whatever your students’ experiences may be.


Like everything else in life, anxiety is impermanent. This means that relief is, indeed, possible. May this anxiety meditation script support you or those you teach to cultivate thoughts and beliefs that reinforce calm, wellbeing, and resilience. Share with care and compassion, honoring the unique experiences of each individual you support with this - including yourself.

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]