3 Free Meditation Scripts for Anxiety Relief

Anxiety has a way of creeping in when we least expect it—turning simple thoughts into spirals, making our hearts race, and leaving us feeling restless or overwhelmed.

If that sounds familiar, you’re not alone.

Life can feel chaotic, but meditation can help create a moment of peace, even in the middle of the storm.

This guided meditation for anxiety relief is designed to help you breathe, reset, and release the tension that’s weighing you down.

Whether your mind feels cluttered, your body feels tense, or you just need a moment to pause and find your center, this meditation will help you create a sense of calm from within.

You don’t need any special tools or experience—just a quiet space, a few minutes, and a willingness to slow down.

Let’s take this time together to step away from the stress and reconnect with a sense of peace, safety, and ease.

How to Use This Meditation Script

• Find a quiet, comfortable space where you won’t be disturbed.
• Sit or lie down in a position that feels relaxing but alert.
• If you prefer, play soft instrumental music or nature sounds in the background.
• Read through the meditation script at your own pace, or record yourself reading it and listen back for a guided experience.

Guided Meditation Script for Anxiety Relief

Settling In

Take a moment to get comfortable. Whether you are sitting upright or lying down, allow your body to feel supported and at ease.

Gently close your eyes and take a slow, deep breath in through your nose… and exhale through your mouth. Let your shoulders relax, your jaw soften, and your body begin to settle.

With each breath, allow yourself to arrive in this moment. There is nothing you need to do right now except be here.

Breath Awareness

Take another deep breath in, feeling your belly expand… and slowly exhale, releasing tension.

Let’s do that again. Breathe in for four counts… 1… 2… 3… 4… Hold for a moment… and exhale for six… 1… 2… 3… 4… 5… 6…

As you continue this slow, steady breathing, imagine yourself inhaling calm and exhaling stress. Each breath in fills you with peace, and each breath out releases the weight of worry.

Body Relaxation

Now, gently bring your awareness to the top of your head. Imagine a wave of relaxation flowing over your forehead, down to your eyes and cheeks.

Soften your jaw. Let go of any tension in your neck and shoulders.

Feel this relaxation moving down your arms, into your hands, and all the way to your fingertips.

Allow it to flow down your chest, your back, your legs… all the way to your toes.

With every breath, your body becomes lighter, your mind becomes clearer, and a sense of calm washes over you.

Visualizing Calm and Safety

Now, imagine yourself in a peaceful, safe space. It could be a quiet beach with gentle waves rolling in… a sunlit forest with soft leaves beneath your feet… or a cozy room with a warm glow.

Wherever you are, feel the safety and comfort of this place. The air is soft, the light is gentle, and you are completely at ease.

As you breathe, picture the tension and worries melting away, carried by the breeze or the waves. You are safe. You are calm. You are at peace.

Releasing Anxious Thoughts

If a thought arises—maybe a worry, a doubt, or a fear—simply acknowledge it without judgment.

Imagine placing it on a cloud, watching it drift across the sky, getting smaller and smaller until it disappears.

You don’t have to hold onto it. Let it pass, just as all thoughts do.

Repeat to yourself:

• I am safe in this moment.
• My thoughts do not define me.
• I allow myself to feel calm and at peace.

Affirmations for Inner Peace

Take a deep breath in and repeat:

• I am grounded, I am safe, I am calm.
• I have the power to let go of what no longer serves me.
• I choose peace over worry, trust over fear.

Let these words settle into your mind and body.

Closing and Reawakening

Take one last deep breath in, holding onto this sense of calm. As you exhale, gently bring your awareness back to your body.

Wiggle your fingers, your toes. Roll your shoulders.

When you’re ready, slowly open your eyes, carrying this peaceful energy with you.

You are refreshed. You are strong. You are in control.

Guided Meditation for Anxiety Relief – Grounding in the Present Moment

(A Shorter Meditation to Quickly Calm the Mind)

Settling In

Find a comfortable place to sit or lie down. Gently close your eyes and take a slow, deep breath in… and exhale completely.

Feel the surface beneath you—whether it’s a chair, a couch, or the ground. Notice the points of contact between your body and the surface.

You are here. You are supported. You are safe.

Breathing into Calm

Take a moment to focus on your breath.

Breathe in deeply through your nose… hold for a second… and exhale slowly through your mouth.

Again—inhale… and exhale…

With every breath in, feel a sense of peace and stability filling your body.
With every breath out, release tension, stress, and worry.

Engaging the Senses

Now, gently bring awareness to your surroundings.

• What do you hear? Maybe distant sounds, soft music, or even the sound of your own breath.
• What do you feel? The weight of your body, the temperature of the air, the fabric of your clothes.
• What do you smell? The air, your surroundings, a subtle scent of nature or a familiar space.

By tuning into your senses, you bring yourself fully into the present moment. Anxiety lives in the past and the future—right now, in this moment, you are safe.

Affirmations for Stability

Take a deep breath and repeat to yourself:

• I am safe in this moment.
• I trust myself to handle whatever comes my way.
• I am grounded, I am present, I am at peace.

Closing and Reawakening

When you’re ready, take a final deep breath in… and slowly exhale.

Gently wiggle your fingers and toes, roll your shoulders, and bring your awareness back to the room.

As you open your eyes, carry this sense of calm with you throughout your day.

Guided Meditation for Anxiety Relief – Letting Go of Worry

(A Meditation for Releasing Persistent Anxious Thoughts)

Finding Stillness

Settle into a comfortable position where you can fully relax.

Close your eyes and take a deep breath in, filling your lungs with fresh air… and exhale, releasing tension.

Do this again. Breathe in calm… and breathe out stress.

Visualizing Worries as Leaves on a Stream

Now, imagine you are sitting by a peaceful stream. The water flows gently, carrying fallen leaves downstream.

Each leaf represents a thought, a worry, a fear. Some leaves drift slowly, others quickly—but none of them stay. They pass by, moving with the current.

Whenever an anxious thought appears in your mind, place it on a leaf and watch it float away. You don’t have to fight it, analyze it, or hold onto it.

Just let it go, let it drift.

Breathing Through Release

As you watch the leaves move downstream, continue breathing deeply:

• Inhale peace and lightness…
• Exhale worry and tension…

Each breath carries you further into relaxation, making your mind lighter, clearer, and more at ease.

Affirmations for Letting Go

Gently repeat these affirmations:

• I let go of what I cannot control.
• I allow my thoughts to pass without holding onto them.
• I choose peace over fear.

Closing and Reawakening

Slowly bring your awareness back to your body. Feel the support beneath you. Notice your breath.

Wiggle your fingers, your toes, and when you’re ready, open your eyes.

You are refreshed, centered, and free from the weight of worry.

Tips for Easing Anxiety Throughout the Day

Meditation is a powerful tool, but it’s not the only way to ease anxiety. Here are a few simple practices to help maintain calm throughout your day:

• Practice mindful breathing – Even 60 seconds of deep breathing can help reset your nervous system.

• Take mini mindfulness breaks – Pause, look around, and take in your surroundings with all five senses.

• Journal your thoughts – Writing down anxious thoughts helps to release them from your mind.

• Spend time in nature – A short walk outside can ground and refresh you.

• Repeat calming affirmations – Keep a list of affirmations handy and say them when stress arises. These are some of my favourite affirmations.

Try incorporating these into your routine, and notice how small moments of mindfulness can shift your entire day.

Final Thoughts

Anxiety may come and go, but remember—you are not alone in this. You have the ability to pause, breathe, and find peace within yourself at any moment.

Come back to these meditations whenever you need a reset. Let them be your safe space, your moment of stillness, your reminder that you are in control.

And if these meditation scripts helped you, consider exploring other guided meditations for deeper relaxation and self-care.