Chasing goals is important, but it is crucial to take care of your well-being from time to time to avoid being overwhelmed by stress. Here’s a quick 10-minute stress relief meditation script that you can practice on your own or for others. Suitable for beginners and anyone
What You Need to Know Before Starting Stress Relief Meditation
- Practice time: 10 mins
- Purposes: Stress and anxiety relief, relaxation
- Level: Beginner (any levels are welcome to try!)
Before you start meditating, find a place where you won’t get disturbed, and it makes you feel safe and comfortable. You may play relaxing music, light candles, or do gentle stretches to make you feel more grounded.
Stress Relief Meditation Script
The stress relief meditation script starts here:
I’m happy that you’ve chosen to meditate today to release stress and anxiety.
We’ll start by sitting in a comfortable position.
Place your palms facing up and close your eyes.
Let’s begin by inhaling and exhaling three times.
Inhale through your nose.
Fill up your lung with air.
Imagine the air is cleaning your energy field.
Exhale through your mouth.
Remove the stress and fatigue from your body.
Inhale through your nose. And exhale through your mouth.
Do it one more time.
You can continue breathing through your nose and naturally notice how your body feels after some deep breaths.
Notice how much tension you felt is going away.
You are in a safe place now.
Empty your mind, just stay in silence for awhile.
Now with each exhale, relax your body and let it soften.
Relax the knot between your eyebrows.
Relax your cheeks and relax your mouth.
Feel your entire head and face soften and melt
Moving down, release the tension in your shoulders.
You don’t have to carry weight for anyone or anything now.
Let them drop.
Relax your heart,
If you’re holding onto something, release them.
Allow your heart to feel lighter and softer.
With another breath relax your stomach if you have any tension or tightness in your stomach
Tell your body that you are safe
And you can relax now.
Relax your hips, you can bring some gentle movement if it helps you release some tension in your hips.
Relax your thighs and your calves.
Relax your feet.
Relax your toes.
Remember that peace is within you.
You don’t need a retreat in the forest or overseas to look for it.
It’s your choice to reach out to that inner peace.
You can have it anytime you want.
Enjoy this pure feeling of complete body relaxation.
There’s nowhere else you need to be.
Nothing else you need to do.
Just simply exist.
Bring your hands together at your heart and take a moment for gratitude.
Thank your body for all it does for you.
Your body is so strong and beautiful.
It allows you to move, dance, and sing.
It allows you to laugh and cry.
Your body is always by your side, no matter what you go through.
Remember that your body deserves so much love.
It gives you unwavering support and you should nourish it in return.
Now let’s take 3 final deep breath.
Inhale through your nose.
Exhale.
Two more just like that.
Blink open your eyes and notice the peace and calm you feel within.
Have a beautiful rest of your day.
Reflection Questions
After you have finished your meditation, feel free to ask yourself the questions below to reflect. If you are doing this with your client, these can act as debriefing questions to help your client reflect.
- How was the experience? What did your body feel?
- What were the colours, sounds, and atmosphere?
- How are you feeling now?
- What are the things you are grateful for now?
- Are there any new perspectives gained?
How to Use This Stress Meditation Script
To effectively meditate yourself or guide others using this future self meditation script, start by familiarizing yourself with it. Read it multiple times to understand the flow and meaning. Then, either word-by-word or personalizing it, you can use the script in the following ways:
- Self meditation: You may practice meditating independently by memorizing or record yourself reading the script.
- Group meditation: Read it aloud to guide an individual or a group in their meditation journey. Feel free to incorporate background music or natural sounds to enhance the meditation experience.
- Workshop: Use the script as a foundation for a meditation workshop, expanding on its themes with interactive discussions or activities.
FAQ about Future Self Meditation
What is stress relief meditation?
Stress relief meditation is a simple practice that calms the mind and body by focusing on breathing, mindfulness, or guided visualization. It helps you release tension, reduce anxious thoughts, and restore balance in your nervous system.
How does meditation help reduce stress?
Meditation activates the body’s relaxation response. Slowing down your breath and grounding yourself through meditation lowers cortisol levels (the stress hormone). It helps shift the focus from anxious thoughts to the current moment, creating a sense of calm and clarity. With guided meditation, there’ll be step-by-step instructions on how to relax your body and mind.
When is the best time to practice stress relief meditation?
The best time is when you can commit regularly. Many people prefer mornings to start the day calm, or evenings to release stress before bed. You can also practice during work breaks for an instant reset.
How often should I meditate?
The frequency varies based on the individual’s need. Most people feel calmer immediately after the first session. Some may find daily meditation beneficial, while others might engage in deeper practices weekly or monthly. Listen to your needs and proceed accordingly. Here are other meditations for you:
- Elevate You Mind And Life: A Quick 10-min Abundance Meditation
- Transform Your Life: A Powerful 15-min Manifesting Meditation Script
- See Your Future: A Powerful 20-min Future Self Meditation Script
What to do after meditation?
If you want to deepen your meditation practice, consider keeping a journal. Tracking your practices and writing down your experiences, reflections, and key takeaways can be incredibly beneficial for personal growth. Over time, you can revisit your journal to track your progress and gain new insights from past notes.
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