In this meditation session, I will share one of my favourite 15-minute meditation script for relaxation.
As a meditation teacher, I have used this script many different times for my students. And I am delighted. Because everyone tells me it helps them to relax, calm, and let go of stress.
Let me show you how to do it. And I’ll also explain the science along the way.
15 Minute Meditation Script For Relaxation
1: [OPTIONAL] Create a relaxing space
If you want to use meditation for relaxation, it is of course helpful to meditate in a relaxing space. My guide to creating a Zen room will help.
Essentially, you want to make sure that your room feels calm and relaxing. Make sure your space is clear. If it helps you can always play some relaxing music in the background, such as birdsong or Tibetan Singing Bowls.
Try to remove any distractions. And make sure the room is well-ventilated, preferably with fresh air. Sunlight can help too because it naturally makes us feel calm.
2: Sit with good posture
Make sure you sit or lie down with good posture. Remember, meditation isn’t just for the mind, it is for the body too. You need your body to be calm, free of tension, and relaxed.
You might find it helpful to stretch before you start meditating. That way your body will be prepared.
3: Begin by meditating on your breath.
We are going to do Anapanasati meditation.
Begin by focusing on your breath as it moves between your lips. Your mind should be silent enough that you can hear your breath.
After twenty breaths or so, begin to observe your breath moving around your body. You will notice your mind quieting, and you will experience a feeling of inner peace and relaxation.
Meditate on the feeling of relaxation.
Some of you like to know the technicalities of meditation. So I will explain that Anapanasati is a Buddhist method. Buddha said that Anapanasati will “Bear great fruit”. By that, he means that it will provide lots of benefits.
Traditionally, this meditation was used by Buddhist monks to calm the mind. From science, we know that it stimulates the parasympathetic nervous system . And indeed, this is one of the main benefits of meditation for relaxation.
4: Now, we are going to do a self-guided meditation for relaxation.
We will focus on a relaxing scene. I personally like to imagine that I am in a forest by the sea.
Imagine that you are sitting on the grass in a forest. You see the tall trees rising above you. You hear the sounds of birds singing in the trees. In front of you, you can see the waves of the sea lapping on the shores, and you can hear the swooshing of the sea.
Take your time to truly imagine these things.
One of the benefits of meditation for relaxation is that when we visualize things like this, we calm the mind.
Such scenes are very reassuring. They help to reduce any anxiety that you may be experiencing. So, take the time to truly imagine that scene.
5: Recite the mantra “Om”
The next stage of our 15-minute meditation script for relaxation is to melt away with the mantra Om (pronounced “Aum”).
Om is a primordial sound. According to Hindu and Buddhist beliefs it is the most sacred mantra. It represents ultimate reality.
Meditating on the sound “Om” creates gentle reverberations around the body. Those reverberations help to relax the muscles and organs—another benefit of meditation for relaxation.
Start by making the sound Om. Notice how it is a very open and round sound. You can feel it resonating in your mouth and around your body, gently massaging you and helping you to relax.
As you meditate on the sound “Om”, let your entire body relax. Release any tension.
Do not try to control this mantra but instead let it go where it will. Aim to place your conscious awareness inside the mantra, such that your mind becomes one with the mantra.
I like to repeat Aum 108 times because 108 is an auspicious number that is traditionally used for Japa (mantra recitation).
With each Aum, notice your mind and body sinking more into the sound. Eventually, the sound is all that you are experiencing.
We have now finished our relaxation meditation script. However, if you want to continue to feel relaxed after meditating, it is important to finish properly.
Do not simply open your eyes and go about your day. Instead, open your eyes gently and slowly, saying to yourself, “Opening… opening…”. As you do this, carry with you the feeling of inner peace and relaxation.
If you start to feel stressed during the day, stop. Breathe for a few moments. Then gently open your eyes.
As I mentioned above, this is my very favourite 15-minute meditation script for relaxation. It includes all the best meditations for relaxation.
The script includes Anapanasati, which according to Buddhist tradition is the best meditation for calmness (or what Buddhists call “Equanimity of mind”).
There’s also a self-guided meditation section. That was when we brought to mind a relaxing scene. This helps to train the mind to think of relaxing things.
And finally, there is the mantra Om, which is by far the most powerful mantra for relaxation.
Put all that together, and you’ve got the best 15-minute meditation script ever.
And if you want to experience utter serenity, you can always book an online meditation lesson with me.
Paul Harrison is a passionate meditation teacher who believes in genuine, authentic meditation. He has more than 15 years experience in meditation and mindfulness. He studied meditation in beautiful Oxford, UK, and Hamilton Ontario Canada, and earned his degree at Staffordshire University.
“My goal is to provide the most authentic meditation sessions so you can harness the power of your own mind for personal transformation” – Paul Harrison