This guided meditation script is designed to help your clients achieve deep physical relaxation by gently releasing tension throughout the body. It provides a clear, soothing sequence to relax every part of the body, making it ideal for stress relief and calming the nervous system. You can use this script in your sessions or share it as a resource for clients to support their relaxation practice between visits.

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Guided Meditation Script to Relax the Body:

Take a deep, nourishing breath in through your nose, allowing the air to slowly fill your lungs, bringing with it a sense of calm and stillness. Hold it for just a moment… and now gently exhale through your mouth, letting go of any tension, stress, or worries you might be carrying.

Allow your breath to slow. Allow your mind to quiet. Let’s do that again—inhale deeply through the nose… filling your lungs completely… and now exhale slowly, gently, peacefully. With each breath, begin to feel yourself arrive more fully into this present moment.

Feel the pull of gravity grounding you, the weight of your body being held by the surface beneath you—soft, supported, and completely at ease. There is nothing you need to do right now. Nowhere you need to be. Allow this to be your time… your space… your breath.

As you continue to breathe naturally, bring your awareness to the very top of your head. With each exhale, imagine a warm, gentle wave of relaxation sweeping slowly down your body. Begin by softening your scalp, your temples, your forehead. Release any tension that might be hiding in the muscles of your face.

Allow your eyebrows to relax… the space between your eyes to smooth… and your eyelids to rest heavily and comfortably. Soften your cheeks… let your mouth be slightly open or gently closed, with your jaw relaxed and free. Allow any clenching or tightness to melt away. Feel a gentle sense of ease spreading from your face down into your neck, where stress and tension often build.

With every breath out, imagine your neck becoming softer, looser… more at ease. Allow your shoulders to release now—feel them drop naturally, effortlessly. Let them grow heavier, as if they're melting downward, no longer needing to carry the weight of your day. Let go. Simply let go.

Now feel a warm wave of relaxation traveling down your arms—softly flowing from your shoulders through your upper arms, into your elbows… your forearms… your wrists… and finally your hands. Allow each hand to completely relax, each finger gently uncurling, resting easily wherever it is.

You may feel a light tingling or a soothing warmth as the tension leaves your arms and hands. Your upper body is now calm, relaxed, and deeply settled. Bring your awareness to your chest and heart area. Feel the steady rhythm of your breath here—the rise and fall, the gentle expansion and contraction.

With each inhale, invite calm and clarity into this space… and with each exhale, let go of any heaviness, any emotional weight, any unease. Your heart is soft. Your breath is smooth. You are safe.

Now move your focus to your abdomen. Let it rise and fall naturally with your breath. Soften the belly. There is no need to hold anything here. Let it expand freely on the inhale, and release with ease on the exhale. If there is any tension here, imagine it gently dissolving—melting away into the air around you.

Now let this feeling of release and relaxation move into your lower body… your hips… your pelvis. Allow your hips to sink even deeper into the surface supporting you. Feel grounded, stable, at rest. Let go of any resistance. Let the muscles in your hips soften. You are deeply supported.

Let the relaxation continue flowing downward into your thighs. Allow your thighs to grow heavy… warm… and still. Move this awareness into your knees—soften them, release them. Down into your calves… let them become loose and relaxed, free of effort. Bring your attention now to your ankles… and then to your feet. Soften the soles, the tops of the feet, the heels.

Allow each toe to rest in stillness. Your entire body is now relaxed—from the crown of your head, down through your neck and shoulders, your arms and chest, through your belly and hips, all the way down to the tips of your toes. You are completely relaxed… enveloped in peace… suspended in calm.

Let yourself rest here in this peaceful state for a few moments. Breathe gently, fully, naturally. There’s no need to change anything. Just observe. Notice the subtle movement of your breath, the lightness of your limbs, and the growing stillness within.

You are safe. You are present. You are whole. If any thoughts arise, simply notice them without judgment, and allow them to pass like clouds in the sky. Gently bring your attention back to the breath… to the stillness… to the calm that surrounds you and lives within you.

And now, when you're ready to return, begin to slowly bring awareness back to your physical body. Feel the contact between your body and the surface beneath you. Gently wiggle your fingers… your toes… inviting movement back in. Perhaps roll your shoulders or stretch your arms overhead if it feels good. Take a deep, full breath in through your nose… and exhale with a soft sigh. Slowly, gently, open your eyes.

Come back to the present moment feeling refreshed, grounded, and completely relaxed.. Carry this calm with you. Let it stay with you as you move through your day or into rest. You are calm. You are peaceful. You are fully relaxed.