Here’s a Sample of the “Alleviate Stress with 3 Deep Breaths” Guided Meditation Script:
[voice at the beginning of the session is serious yet calm and soothing, speaking at a slower yet comfortable speed] (words which are underlined must be emphasized and said with great passion)
Begin by taking a deep breath and hold it for five seconds…(pause for five seconds)…exhale and chill out…(pause for five seconds)…take one other deep breath, as deep as you possibly can, and hold it, count for five seconds…(pause for five seconds) and as you exhale just imagine blowing out all your stress…(pause for five seconds)…take a 3rd deep breath and hold it…(pause for five seconds)…and as you exhale you blow out any stress you’ve been holding on to, saying to yourself “chill out now”
[pause for 3 seconds, speaking now with confidence and at a normal pace of speech]
That is your recent solution to emphasize.
At any time when you grow to be stressed in the long run, you just take 3 fully in and deep breaths, holding it at the highest of the inhalation for five seconds, and whenever you exhale, blow out any stresses that you’re feeling.
And on the third breath as you exhale you just say to yourself, chill out now.
[Pause for 5 seconds] [speaking slowly with a soothing and gentle voice]
[Body Scan Induction]
Begin by slowly blinking your eyes, and with each number I say, blink once. (pause for 3 seconds in between each number) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, and 0.
Allow your eyes to softly close, and whenever you do that you’re feeling a wave of rest sweep over you.
[speaking even slower now]
Now I’d like so that you can concentrate on the sensations at the highest of your head.
Just notice how the very top of your head feels.
[Pause for 5 seconds]
And now let your focus move all the way down to your eyes.
Just notice how your eyes feel and ask them to chill out much more.
The little movement in your eyes is named rapid eve movement and is totally normal.
