This guided meditation script is designed for meditation professionals to lead their clients through a calming, restorative experience. It’s crafted to help clients release tension, quiet the mind, and reconnect with a deep sense of peace — making it perfect for sessions focused on relaxation, stress relief, or emotional grounding. You can follow the script as it is or adjust the pacing and language to suit your client’s needs.

Let’s get started.

6 Minute Guided Meditation Script:

Begin by closing your eyes and taking a slow, deep breath in… and gently exhale.

Take a moment to notice how your body feels right now. Don’t try to change anything — just observe. Feel the weight of your body resting wherever you are. Let yourself sink into that support, knowing that you are safe and held in this moment.

Take another slow, deep breath in, and as you exhale, imagine releasing any tension you might be holding. Let your shoulders drop, your jaw soften, and your hands relax. Let your body settle into comfort, knowing that for the next while, there’s nothing you need to do, nowhere you need to be. This time is just for you.

Bring your attention to your breath. Feel the gentle rise and fall of your chest. Notice the cool air flowing in through your nose and the warm air leaving as you exhale. You don’t need to control your breathing — simply observe it. Let it flow naturally, like gentle waves rolling in and out on a calm shore. Each breath invites more relaxation, and each exhale carries away any remaining tension or worry.

If thoughts start to wander into your mind — and they might — that’s okay. Just notice them without judgment, as if you’re observing clouds passing by in the sky. You don’t need to hold on to the thoughts or push them away. Simply let them float on by. And each time you notice your mind drifting, gently bring your attention back to your breath. Each return to your breath is a small act of kindness to yourself.

Now, imagine a warm, golden light beginning to glow above you. It’s soft, radiant, and filled with a sense of peace and comfort. With each inhale, imagine this light slowly descending, touching the top of your head.

Feel this light gently melting away any tension. It soothes your scalp, relaxing the muscles around your forehead and temples. Your forehead smooths out, releasing any tightness. It softens around your eyes, allowing them to rest a little more deeply. Your cheeks relax, your jaw loosens, and your tongue rests lightly in your mouth.

The warm light continues to flow down to your neck and shoulders, easing any tightness you might feel. Imagine it dissolving any weight you’ve been carrying — any stress, any tension — and leaving only warmth and ease behind. Your shoulders feel lighter now, more relaxed.

The light travels down through your arms — warming your biceps, your elbows, your forearms, all the way to your hands. Feel the warmth spreading into your palms, your fingers, and even the tips of your fingertips. Your arms feel completely relaxed now, heavy, yet comforted.

Now, the light moves to your chest, expanding with each breath. Imagine your lungs filling with this soothing energy. As you exhale, let go of any lingering tension. Each breath in fills you with calm, and each breath out releases anything you no longer need.

The light continues to flow down into your abdomen, softening your stomach and releasing any tightness. It moves into your lower back, easing away any discomfort, spreading warmth and ease through your entire torso.

Feel the light move into your hips and pelvis, relaxing the muscles there. Let it flow down into your thighs, warming and softening the large muscles in your legs. It travels through your knees, your calves, and down to your ankles. Finally, feel the light reach your feet, warming your heels, the soles of your feet, and each of your toes.

Your entire body is now wrapped in this warm, radiant light. It surrounds you, holding you in a cocoon of safety and peace. This light is here for you, protecting you and comforting you.

Take a moment to simply rest in this light. Let yourself fully surrender to the feeling of peace and warmth. There’s no rush — this moment is yours.

If it feels right, silently repeat to yourself:

"I am calm. I am safe. I am at peace."

Let those words settle into you, like the light itself, wrapping around you. Each breath deepens this feeling of calm, like gentle ripples spreading across still water.

Now, imagine this golden light beginning to expand beyond your body. It fills the space around you — the room you’re in, the air around you — creating a protective, peaceful aura. This light stays with you, even after this meditation ends. It’s a part of you now, something you can return to whenever you need comfort and calm.

Take a moment to notice how your body feels now. How your mind feels. Allow yourself to savor this peaceful stillness.

If your mind feels busy again, that’s okay. Just notice it, and return to your breath. Each time you come back to your breath, you’re strengthening your ability to find peace, no matter what’s happening around you.

When you’re ready — and only when you feel ready — begin to gently bring your awareness back to your surroundings.

Start by noticing the feeling of the surface beneath you. Feel the support beneath your body, grounding you. Notice the air on your skin and the sounds around you.

Slowly, begin to wiggle your fingers and toes. Feel life returning to your body. Maybe roll your shoulders or stretch your arms, if that feels good. Take one more deep, refreshing breath in… and let it go with a sigh.

When you feel ready, slowly open your eyes. Take a moment to notice how you feel — more relaxed, lighter, calmer, and perhaps even refreshed.

Take this feeling with you as you continue your day, knowing that peace is never far away — it lives within you.