Stress Relief With Breathing And Affirmations

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Document format: PDF, Word
Word count: 800
Approx. read time: 15 Min

Guided meditation script for stress relief. This guided script was written by the professional meditation coach who guides you through a series of breathing and affirmation exercises.

Breathing exercises can help reduce stress by activating the body's relaxation response, which counteracts the body's stress response.

When you are stressed, your body enters into a fight-or-flight mode, which causes your heart rate and breathing to increase. By practicing breathing exercises, you can slow down your breathing, which signals to your body that it is safe to relax.

When you take slow, deep breaths, your body receives more oxygen, which can help to lower blood pressure and heart rate. This, in turn, can help you to feel more relaxed and calm.

When you add affirmations to the session, you can reduce stress even more by promoting positive self-talk and a more optimistic outlook on life.

When you repeat positive affirmations to yourself, you reinforce positive beliefs about yourself and your ability to cope with stressors.

It's important to note that affirmations alone may not be enough to reduce stress. That's why we use it in combination with other stress reduction techniques, such as mindfulness meditation and deep breathing exercises.

This stress mediation may work even better when accompanied by relaxing music.

The Professional version also includes the Word file format, so you can easily adapt this meditation script for your practice of your clients' needs.

Learn about 5 tips to help you succeed with meditation for stress and anxiety.

Here's a snippet from the script:

Stress Relief With Breathing And Affirmations (15 Min Meditation Script)

Welcome to this simple meditation to relieve stress.

Get into a nice position where you can be upright, elongating the spine. It is best to be seated in the traditional meditation position with legs crossed, but if you need to have your back supported, you may sit in a chair.

Gaze around with your eyes, taking note of your surroundings. See the colors clearly. Notice the things that are completely still around you, like the ground, furniture, and structures. Can you become aware of anything around you that has movement?

Look around without putting labels on the things you see, just observe their colors, textures, and patterns. Notice how far away things are from you, or how close they are. See how the light rays upon things, illuminating them.

Allow your mind to naturally find a spot in front of you to fixate on. Begin to slowly blink your eyes, and do not look away. Feel the relaxation within the darkness each time you blink. Repeatedly blink until your eyes want to naturally close.

When you close your eyes, notice a gentle wave of relaxation sweep over your entire body.

Bring your awareness to your breath, what is it like? Did you take a nice inhale as soon as you focused on your breathing?

Pay close attention to how your lungs expand and contract with your breath. It is a very natural and gentle sensation. Notice how your belly also expands and contracts easily as you breathe.

Allow the breath to relax you.

In and out…

Expand and contract…

Refresh and relax…

Inhale and exhale…

Take a deep breath and hold it for 5 seconds…exhale and relax… take another deep breath, as deep as you can, and hold it…count for 5 seconds…and as you exhale, just imagine blowing out all of your stress… take a third deep breath and hold it… and as you exhale, you blow out all stress you’ve been holding on to, saying to yourself, “Relax now.”...

Included files

Personal use

  • 1. Stress Relief With Breathing And Affirmations (15 Min Meditation Script) (PDF 91.7 KB)

Professional / Business use

  • 1. Stress Relief With Breathing And Affirmations (15 Min Meditation Script) (PDF 91.7 KB)
  • 2. Stress Relief With Breathing And Affirmations (15 Min Meditation Script) (WORD 34.16 KB)

How you can use downloaded content

All downloads come with lifetime, royalty free license.

With the "Personal use" option you can use it for your own personal enjoyment (to listen or read at home, in your car, while working, travelling, exercising, and so on).

With the "Professional use" option you can use it to support your business or use it commercially (to promote your service or product, to enhanse your services, or to create derivative products). For example, when you purchase a meditation script or audio you can use it to record your own guided meditations or to make videos for a monetized YouTube channel.

You are not allowed to re-sell / distribute downloaded content or to claim the authorship. Learn more about limitations


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