​This 5-minute guided meditation script is created specifically for meditation professionals to guide their clients toward relaxation, grounding, and inner peace. It’s a versatile tool that can be used at the start of a session, as a midday reset, or as a calming wind-down in the evening. The script gently leads participants through breathwork, visualization, and body awareness, making it suitable for a wide range of individuals seeking stress relief and mindfulness.

Let’s get started.

5 Minute Guided Meditation Script:

Close your eyes gently and settle into a comfortable position. Rest your hands on your lap or at your sides, and allow your body to relax fully into this moment.

Take a deep breath in through your nose, feeling your lungs expand completely, and then exhale slowly through your mouth, releasing any tension. Let’s do this two more times together—inhale deeply, and exhale softly, feeling a little more relaxed with each breath. One more time—inhale deeply, filling your body with fresh energy, and exhale, letting go of all stress.

Let your breath settle into its natural rhythm, in and out, effortlessly. Notice the sensation of the cool air entering your nostrils and the warm air leaving as you exhale. Feel your chest and abdomen gently rise and fall with each breath.

As you continue to breathe, bring your attention inward. Imagine yourself in a peaceful, safe place. It could be a quiet beach, a serene forest, or any space where you feel completely at ease. Visualize yourself there, surrounded by the soothing sounds, colors, and textures of this special place.

With each breath, imagine a soft, golden light beginning to surround you. This light represents warmth, calm, and positivity. As you inhale, picture this light flowing into your body, filling every corner with peace and relaxation. As you exhale, let go of any tension, stress, or negativity. Watch it dissolve into the air, far away from you.

Now bring your focus to your body. Let’s begin a slow body scan, starting at the top of your head. Notice any sensations in your forehead. Is there any tightness? If so, allow it to soften. Let your brow relax and your eyelids feel heavy and at ease.

Move your attention to your jaw. If you’re holding tension there, let it go. Let your lips part slightly, and let your tongue rest gently in your mouth.

Shift your focus to your neck and shoulders. Are they tense? Imagine them softening with every breath. Let your shoulders drop slightly, releasing any weight or tension you may be carrying.

Feel the relaxation travel down your arms. Let your upper arms, elbows, forearms, and hands feel heavy and warm. Imagine your hands resting comfortably, free of tension.

Bring your attention to your chest. Notice how it moves with each breath, expanding as you inhale and gently contracting as you exhale. Feel a sense of openness and ease in your chest.

Now focus on your abdomen. Let it relax completely. Allow it to rise and fall naturally with your breath. Let go of any tightness or holding in this area.

Shift your focus to your back. Starting at the top, imagine each muscle along your spine loosening and releasing. Feel your entire back soften, from your shoulders down to your lower back.

Bring your awareness to your hips and pelvis. Let them settle into a comfortable position, feeling grounded and supported.

Now, focus on your legs. Let your thighs, knees, calves, and feet feel heavy and relaxed. Picture this relaxation flowing all the way down to your toes.

Take a moment to feel your entire body as one. Imagine it surrounded by that golden light, which has now filled every corner of your being. You feel calm, safe, and completely at peace.

Let your mind drift to a feeling of gratitude. What are you thankful for in this moment? It could be as simple as your breath, your body, or this time you’ve given yourself. Let that sense of gratitude grow with each breath.

Now, imagine roots extending from your feet, grounding you into the earth. These roots connect you to the stability and strength of the ground below. Feel yourself becoming more balanced and centered.

As we near the end of this meditation, take a few moments to simply be. Rest in the stillness and peace you’ve created. Let go of any remaining tension or distractions, and just breathe.

When you’re ready, take a deep breath in… and a long, steady exhale. Begin to bring your awareness back to your surroundings. Wiggle your fingers and toes gently. Roll your shoulders if it feels good.

Now slowly open your eyes, taking your time to adjust. Carry this sense of calm and relaxation with you into the rest of your day.


Thank yourself for prioritizing this time for self-care. You’ve gifted your body and mind a moment of true peace and balance.