Calm Yourself With These 10 Mediation Scripts for Anxiety

Anxiety is such a powerful emotion that it often occurs without an individual’s control. 

It could be as simple as anxiety about an upcoming severe storm. 

It could be as complex as a General Anxiety Disorder where worrying takes over a person’s life. 

Meditation sometimes does feel out of control, but there is a way to help take control back. 

Fortunately, an anxiety meditation script can help with any stressor in life. 

What You Should Know about Anxiety

Anxiety can feel very isolating.

It might be helpful to know you are not alone and your body is actually trying to do a good thing when it goes into an anxious state. 

Anxiety is the same reaction we get from the “fight or flight” response in our sympathetic nervous system. 

An anxiety disorder is when your body subjectively puts itself into that state without a tangible cause. 

Types of Anxiety Disorders: 

  • Generalized Anxiety Disorder (GAD): This is an ongoing sense of dread without any real basis for the feeling. 
  • Obsessive-Compulsive Disorder (OCD): Unwarranted and compulsive actions, like washing your hands 100 times daily, make up the OCD genre. 
  • Panic Disorder: Panic is an intense episode of extreme anxiety and can be mistaken for a heart attack. 
  • Post-Traumatic Stress Disorder: This is anxiety from trauma that can be triggered, such as fireworks causing anxiety in veterans.
  • Phobias: From social fears to spider evaders, phobias are a specific fear of something that poses no imminent threat. 

Another major obstacle in the battle against anxiety is that the root cause isn’t always clear. It could be genetics, childhood trauma, adult trauma, or a personality factor. 

We also have to deal with legitimate anxiety while facing the challenges of our bodies falsely triggering “fight or flight” responses.

Check out some of these statistics about anxiety: 

  • SCOPE: One in five Americans has an anxiety disorder. One in three will have an anxiety disorder in their lifetime. 
  • PREVALENCE: Anxiety is the top mental health problem in the country.
  • GENDER: Women are nearly 10% more likely than men to have anxiety issues. 
  • AGE: More than 9% of children are diagnosed with anxiety disorders.

Notice the word “diagnosed” in that last sentence.

There are likely many more children and adults struggling with anxiety that don’t have a diagnosis due to embarrassment, lack of mental health care, or financial challenges. 

having anxieties mediation for anxiety script

While fixing the cause of anxiety is challenging, we do have solutions to cope with it and alleviate it. 

How Do Meditation and Mindfulness Help Anxiety?

Meditation and anxiety might sound like opposite processes.

Still, meditation is one of the easiest and fastest ways to calm your sympathetic nervous system and regulate the health impacts of anxiety.

Meditation calms the key impacts of anxiety, including: 

  • Rapid Heart Rate: We can calm down the sympathetic nervous system by controlling breathing and thoughts.
  • Shallow Breath: Taking deeper breaths and controlling the inhale and exhale release rate, messages are sent to the brain so that we can calm down. 
  • Muscle Aches: Meditation allows us to relax, releasing the tension we might be holding in our muscles, from the jaws to the toes. 
  • Insomnia: We can eliminate racing thoughts that keep us awake by quieting the mind. Exhaustion can lead to more episodes of anxiety. 

Mindfulness has been around for centuries, but it is just in the past two decades that science has really dug into the phenomenon of how mindfulness and meditation help calm the nervous system.

With repeated mindfulness practices using anxiety meditation scripts, studies have shown we can alter the chemistry in the brain and reduce anxiety in a more broad sense. 

Meditation for Anxiety Script: 10 Scripts to Use in Your Daily Practice

Just like you would keep a box of tissues and cough syrup around when you have a cold, you want to have the right tools to handle the mental health impact of anxiety. 

Anxiety meditation scripts could be just what you need to supplement mental health care or just to use on your own. 

1. Short Anxiety Meditation Script

Sit or lie down in a comfortable space to prepare for this practice. You can use a yoga mat or even just your mattress.

Sit however you are most comfortable, whether it’s legged crossed or resting back on your heels.

This practice will include simply calming the sympathetic nervous system using 4-7-8 breathing. 

  • Close your eyes. Keeping your eyes closed will help avoid visual distractions nearby and allow better focus. 
  • Release all the air in your lungs. Push hard to get the stale air out from the bottom of your lungs. 
  • Inhale for a count of four. You will take this breath through your nose. 
  • Hold that breath for a count of seven. You will count this in your head. You don’t need a stopwatch. 
  • Exhale through your mouth for a count of eight. Slowly and with control, exhale for twice as long as you inhaled. Be sure to empty your lungs of all air once again. 
  • Repeat three to five times. It’s also best to do this regularly, at least twice a day, so it becomes more of an automatic solution. 

2. Releasing Fear Meditation Script

Fear can grip us in the moment or be an ongoing issue, so this script will help you face your fears with grace and compassion.

It starts with sitting or lying comfortably and closing your eyes. 

  • Take three deep breaths. Starting a meditation with three full inhales and exhales will reset your body for meditative practice. 
  • Picture your fear. Whether it’s a fear of public speaking or a fear of shadows outside the window, give your fear a face or object definition. Maybe it’s a demonic face, or perhaps it’s a massive spider. Imagine yourself looking that fear right in the eye while using the affirmation, “I am brave. I am stronger than my fears.”
  • Identify your emotions attached to that fear. Fear can be an emotion, but it’s also attached to anxiety, grief, sadness, or anger. Identify the emotion as balloons attached to that fear. 
  • Cut the strings clinging to your fear. Imagine yourself with a sharp pair of scissors cutting those strings loose and watching the emotions float away. Follow the balloons until they are out of sight. 
  • Review the fear object. Now take a look at your fear object. Is it smaller? Less scary? Appearing differently? When we release the emotions attached to our fears, we can better see it for what it really is. 

3. Meditation for Stress Script

Lion’s breath exercises can help with the emotional and physical release of stressors in our lives.

woman practicing calmness mediation for anxiety script

Here you will not only focus on the breath, but you’ll also be able to let go of some of the emotional plaque built up inside. 

  • Sit with your butt on your heels and hands on top of your thighs. Take a few seconds to get settled and release all the tension in your body. 
  • Exhale completely. Let go of everything from deep down in your belly. 
  • Inhale deeply through your nose. Take in as much air as possible, and even when you think you’ve reached your limit, take one more sip of air. 
  • Get Ready to Roar. Open your mouth as wide as you can and stick out your tongue. Release the air with a loud “HAAAAAAAA” sound and engage your vocal cords so you feel the vibrations. You can even release a noise that sounds like a lion roaring. 
  • Repeat at least three times. With every exhale, imagine your stress pouring out of your mouth in a thick black cloud. 

4. Guided Imagery Script for Anxiety

While the brain can work against you when you struggle with anxiety, here we’re going to tap into the brain to get some benefits and counteract the effects of anxiety.

Start by picturing several of the happiest moments of your life and keep those handy during the practice. 

  • Sit or lie down in a comfortable position. Take three deep breaths before starting to ground yourself. 
  • Close your eyes and focus on the third eye. Try to look at the center point just above your eyes from behind your eyelids. 
  • Add in a full image of a happy moment. Maybe it’s that trip you took to Turks and Caicos and were able to relax on a sunny beach with the sound of waves lulling you to a nap. It could be Christmas morning as a child and how happy you were to be surrounded by family. 
  • Immerse yourself in that memory. Focus on all of the senses. What did it smell like? What other sounds were soothing? What did the sand feel like between your fingers? What texture was the bow on your favorite gift? What three positive emotions did you experience at that time? 
  • Time does not exist in this space, so stay as long as necessary. 
  • Count backward from five before you open your eyes. Bring awareness to your body and mind and revel in the adjustment. 

5. Relaxation Script for Anxiety

Yoga Nidra meditation really helps bring awareness and relaxation simultaneously.

Give yourself about 30 minutes to one hour for this practice, and it’s ideal if you have an audio or live instructor to walk you through it. You can also guide yourself if need be. 

  • Actively release tension. You might want to start with some sun salutations or a child’s pose to prepare for this session. 
  • Lie on your back. Use a pillow to cushion your head and lie in corpse pose (Savasana). Add a blanket over your body. 
  • Close your eyes and clear your mind. Use three deep breaths to get your mind centered
  • Set an intention. Before moving on, set an intention like “I will calm my body.” 
  • Focus on individual body parts. Start with the tip of your toe and focus on it. Imagine it releasing all the tension and even silently repeating the intention of “calm” to that body part. Move up your right leg, to the top of your head, and back down the left side. 
  • When finished, roll over on your side. Gently get into a seated position and fold your hands in gratitude for the practice. 

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6. Calm Anxiety Meditation Script

When we’re filled with anxiety, we aren’t grounded, and our mind is all over the place. That could create sporadic actions.

Grounding exercises will help you escape future worries or past regrets and remind you of the here and now. 

  • Stand in tree pose, which is just standing with legs shoulder-width apart and arms at your side with your palms facing forward. 
  • Release all tension, and relax your jaw and tongue. 
  • Set an intention. Repeat “I will be present” five times. 
  • Feel the sensation. Bring awareness to where your feet touch the earth. Some people prefer to do this without a yoga mat or on actual dirt to feel more grounded. Envision yourself as a strong tree, capable of growing and even withstanding gale-force winds. 
  • Observe your location with your eyes without moving your head. Name three things you can see. Then name three noises you hear. Identify three things you smell. 
  • Feel the sensation again. Notice that your feet, legs, and body feel more grounded in the present. 
  • Give gratitude and release yourself from the pose. 

7. Peaceful Place Meditation Script

This one is similar to guided meditation but focuses more on being in a safe space and not just a happy memory. Before you begin, think of a place – real or imaginary – where you will feel totally safe. 

  • Start in a seated or lying down position. Release all the tension from your body and feel yourself melt into the earth. 
  • Clear your mind. Focus on your third eye and let any thoughts that come into your mind pass by without judgment. Watch them float away like clouds. 
  • Envision the safe space. Picture who you are and how you feel when all fears are set aside, and you can be your true self with no attachment. What does the air smell like here? What sounds are there? Is there someone with you (nobody said you had to go it alone!)? Revel in this safe feeling. 
  • Enjoy the intricacies. Look closely at the smallest items around you. Observe all corners, the ground, and the sky. Take note of the objects that make you feel safe. 
  • Bring your attention back to the present. Slowly open your eyes and stay in a restful state until you are ready to get up. Remind yourself that you’ve been to a safe space once, and you can always go back. 

8. Mindfulness Script for Anxiety

Now let’s take some time to stay in the anxious space but explore it more from a focused and non-attachment perspective.

man biting fingernails because of anxiety mediation for anxiety script

It is less about relaxation but more about silencing the inner negative voice you have and bringing out positivity. 

  • Sit, stand, or lie down. Just find a place where you are comfortable receiving affirmations. 
  • Speak the opposite of your anxiety or fear. This starts by acknowledging the anxiety.
    • “I am anxious, but I know this is a temporary emotion.” 
    • “I am scared, but I know I am strong enough to overcome any fear.”
    • “I feel anxiety, but I release it from my mind and body and replace it with strength.” 
    • “I am more than the emotions I feel. I am an important part of the universe.” 
    • “I am worthy of being happy and free of anxiety.” 
    • “I have gotten through many challenges before, and I will get through this one.” 
  • Writing helps too. You can also choose to do this exercise with a journal and write down your affirmations so you can re-visit them throughout an anxious period. 

9. Meditation Script to Calm the Mind

Too often, we breathe automatically without focusing on how deep our breaths are, and we should know what kind of breathing we do. 

  • Lie down on a flat surface. Release tension from your body. 
  • Put one hand on your belly and the other on your chest. Relax the hands and arms. 
  • Breath normally. Notice which hand goes higher with each breath. If it’s the belly hand, then you’re not doing diaphragmatic breathing. This means you aren’t getting full breaths. 
  • Bring your attention to your breath. Release focus on anything else. Take a deep inhale, and feel the air going down your throat, into your lungs, and to the bottom of your belly. Your belly should be protruding, and your chest should expand before you exhale. 
  • Exhale the breath slowly through your mouth. Do this with pursed lips, as if you were kissing someone. Feel the air drain from the bottom of your belly, through your lungs, out of your throat, and escape through your mouth. 
  • Repeat up to five times before taking a break. Notice how the air feels as it comes through your body. Observe every nuance of the process. 

10. Meditation Script for Worry

Worry can be an all-consuming emotion, preventing us from being our authentic selves. We need to disconnect mentally and physically from the worries that consume us. 

  • Get comfortable. Sit or lie down in loose-fitting clothing. 
  • Clear your mind. Clear your mind of all thought and focus on your third eye. 
  • Imagine yourself in a safe box. It could be glass, crystal, or a colored-glass box. 
  • Remove your worried thoughts in layers. Take all the thoughts you are worried about and put them in their own boxes outside your box. Notice if they are filled and floating or stuck on the ground. 
  • Let those thoughts go. Repeat to each worry box, “I release you.” Watch each one as it floats, crawls, or backs away. Release any judgment or emotions you have during this release. Let it go over the horizon and then move on to the other boxes. 
  • Reaffirm your intention. Repeat, “I release myself from worry. I will focus on the things I can control. I will not be stuck in things I can’t control. I am in control of my life.” 

How to Use An Anxiety-Guided Meditation Script

It might sound confusing to use a script when you’re supposed to sit with your eyes closed for some anxiety meditation scripts. Expanded media content offers various opportunities. 

  • Podcast: You can find a podcast you like about mindfulness exercises and play it through noise-canceling headphones. 
  • Videos: Video sites like YouTube offer step-by-step instructions you can follow along with if you’re motivated by visual explanations. 
  • Books: Not everyone will use anxiety meditation scripts all the time. Reading books about mindfulness and meditation can help you build your practice with more tools in your mental health toolkit. 
  • Record yourself: Record yourself reading the meditation scripts so that you can hear your own voice guiding you through the meditation. 
  • Instruct others: Offer other people a guided meditation by reading or repeating a similar version of the scripts presented here. You may feel less anxious just by serving as the guide.

Feel free to adapt any anxiety meditation script to bring elements that help you progress. For example, instead of envisioning a lush forest, you might prefer to envision the beauty of a desert sunset. 

Final Thoughts

Meditation isn’t just something Buddhists do. It isn’t always a long, drawn-out session.

Meditation and anxiety relief can come in a five-minute mindfulness practice on a lunch break or the last 10 minutes before you go to bed

Some people swear by immediate meditation for five minutes when they wake up. Use the practice regularly in a time frame that suits you, and now you have tools for urgent anxiety relief. 

Anxiety attacks know no place and time. You can get it when something has triggered you. Learn some mediation for anxiety script in this post.

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