In this meditation session, I will share with you my favourite 15 minute meditation script for relaxation.
As a meditation teacher, I have used this script many different times for my students, and everyone tells me it helps them to relax, calm, and let go of stress. It should take between ten minutes and twenty minutes.
15 Minute Meditation Script For Relaxation
1: 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 is tranquil and conducive to calmness. 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
Before you start meditating, you want to make sure that you sit or lie down in a position that helps your body to relax. Remember, meditation isn’t just for the mind, it is for the body too, and you need your body to be calm, free of tension, and relaxed. You might find it beneficial to practise a few mindful stretches 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 that feeling.
For those who like to know the technicalities of meditation, Anapanasati is a Buddhist method that Buddha said will “Bear great fruit”, by which he means that it will provide lots of benefits if practised daily.
Traditionally, this meditation was used by Buddhist monks to calm the mind. From science, we know that this method stimulates the parasympathetic nervous system , which is one of the main benefits of meditation for relaxation. You can find full instructions for this method via the link above.
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 or by the sea.
Imagine that you are sitting on the grass in a forest by the sea. You see the tall trees rising above you. Around you, you can 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 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 and help to dispel 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 and according to Hindu and Buddhist belief is the most sacred mantra, representing ultimate reality. Meditating on the sound “Om” creates gentle reverberations around the body that 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 and 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. Experienced meditators will find this technique similar to the methods of Samatha and Dhyana.
I like to repeat Aum 108 times because 108 is an auspicious number that is traditionally used for Japa (mantra recitation).
With each Aum, you should notice your mind and body sinking more into the sound until the sound is all that you are experiencing. At this time, you will experience complete inner peace. Your thoughts will now be silenced (which is the main benefit of meditation for relaxation).
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 at any point you feel like you are losing your inner peace, close your eyes again, breathe a few more times, and then slowly open your eyes once more. It is imperative to feel relaxed and to have that meditative state once you 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. There’s Anapanasati, which according to Buddhist tradition is the best meditation for calmness (or what Buddhists call “Equanimity of mind”). There’s a self-guided meditation section in which we bring 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.
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