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About Social Anxiety

About Social Anxiety

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A Guided Meditation Script for Social Anxiety

August 13, 2019 by Arlin Cuncic, M.A.

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*This post may contain affiliate links, which means I receive a commission if you choose to purchase through links I provide (at no extra cost to you). Please see my disclosure policy. If you need help finding a mental health professional, call 1-800-662-HELP (4357) or visit BetterHelp to chat with a licensed therapist for an affordable price.

Mindfulness Meditation for Social Anxiety

Are you looking for a guided meditation script to help you manage social anxiety? I created a meditation script that you can use just for this purpose. Ideally, you will want to listen to an audio version of this script, so you may want to record yourself reading it before you practice the meditation.

Choose a Location

Before you begin your meditation practice, make sure to choose a quiet place and time free of distractions. It helps to have a specific area of your home dedicated to your meditation practice so that it signals to both you and everyone else in your house that when you are there, it is your quiet time. You can even decorate with calming accents to help set the mood for meditating.

Purchase Accessories

It also helps to have a few accessories to make it easier, such as a meditation timer and a meditation cushion. While these are not absolutely necessary, they can help to keep you seated in the proper way and not having to worry about when to stop.

(*Note: We all know social anxiety can be hard to manage. This book on Amazon is the best I have found to deal directly with the problem. Listen for free with your 30-day trial of Audible.)

Find Your Position

Sit so that your back is straight but comfortable (the cushion helps with this) and rest your hands on your lap. Cross your legs if you’re using a cushion or place your feet flat on the floor if you are sitting in a chair. Make sure your clothing is loose and not restrictive, and close your eyes while you meditate.

Time Your Meditation

Most people meditation between 20 and 40 minutes. The following script is a very short version of a meditation for social anxiety that will get you started. From here, you can move to longer guided meditations. Below is the script that you can either read as you go or record for yourself before you begin.

Guided Meditation Script

Slowly, notice your body becoming still. Begin to focus on your inhale and exhale, while you relax your shoulder, chest, and then stomach.

As you breathe in through your nose, allow the air to flow all the way down to your diaphragm. As you breathe out, notice yourself becoming calm. Repeat this breathing pattern as you feel the air gently flow through you.

Keep practicing untily you find a rhythm that feels comfortable and notice your stress and tension easing.

Now, start to notice any thoughts that you have as you  are breathing. As your mind starts to wander, remain an observer of your thoughts without passing judgment.

If you have anxious thoughts about the future, make note of them and then continue to focus on your breathing. Allow your thoughts to come and go without becoming attached to them.

Imagine yourself as an outside observer of your thoughts. Your mind creates thoughts, but you can notice them and let them go. You don’t need to pursue them or give them any weight. You don’t need to follow them or try to make sense of them.

Now, imagine that you are lying on a warm sand beach. You feel a cool breeze come in off the water and roll over you, helping you to feel relaxed.

As you start to feel more relaxed, notice how your thoughts also roll with the breeze. They flow through you and over you, so that you can easily let them go.

Now you hear the sound of the ocean waves in the background. The ebb and flow of the tide matches your breathing in and out. Again, you feel as though your thoughts are like the waves, coming and going. You feel very relaxed and calm as you continue to inhale and exhale, focusing on your breath.

Stay with this image and these sensations until you feel completely relaxed.

Now, I want you to imagine a situation that causes you a small amount of anxiety and fear, such as talking to a stranger. As you start to grow uncomfortable, try not to resist your thoughts and feelings. Welcome them and accept them. Notice them but allow them to flow through you. Wait until they eventually dissipate. And watch them float away.

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Now, slowly count backward from 10 as you continue breathing in and out. When you feel ready, gradually bring yourself back into the present moment and open your eyes.

That’s all there is to it! Choose a spot, purchase some accessories, find your position, set your timer, and turn on your audio recording. Do you use guided meditation for social anxiety? Feel free to let me know in the comments.

Related Articles about Guided Meditation

  • Mindfulness Books to Help with Social Anxiety
  • 5 Benefits of EFT for Anxiety

WANT TO REMEMBER THIS? SAVE REDUCE SOCIAL ANXIETY WITH GUIDED MEDITATION TO YOUR FAVORITE PINTEREST BOARD!

Beach with text overlay - Reduce Social Anxiety with Guided Meditation

A Guided Meditation Script for Social Anxiety



Here are some of my favorite social anxiety tools

Thanks for reading! I hope you found some helpful tips. Since this site is about social anxiety, I wanted to also share some tools I use that I hope you’ll find helpful. Some of these are affiliate links, so if you decide to try them, I’ll earn a commission. However, I only recommend things I have used myself and would recommend to a friend or family member.

Online Therapy: For online therapy, I have personally used and like the service offered by Betterhelp. It's easy to get started from the comfort of your home. You'll even get a discount on your first month of therapy when you use my link.

Doctor Visits: For doctor visits, Web Doctors offers convenient online appointments.

Audible Subscription: I recommend a lot of self-help books on this site, but I actually prefer an audiobook subscription over print books! My favorite subscription service is Audible because it has all the best-sellers and they stay in your digital library forever (even if you end your subscription). You can sign up for a free trial and listen to your first two books for free.

Social Anxiety Masterclass: The Social Anxiety Masterclass is my signature course where I walk you through everything I know about how to manage social anxiety. If you're not ready to enroll in the course, be sure to subscribe to my email newsletter to hear about special deals!

Filed Under: Mindfulness

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Comments

  1. thomas says

    February 3, 2022 at 2:05 pm

    Visited your website after reading your impressive article, ‘The Psychology of Racism’, published by VeryWellMind.com
    Did not think it was written by a white person. But afterwards I was pleasantly surprised to discover that it was written by a conscious person not a white or black person.
    I wrote a few words after reading the article intending to submit to you or VeryWell but did not.

    Reply
    • Arlin Cuncic, M.A. says

      February 14, 2022 at 2:41 pm

      Thanks for your kind words!

      Reply

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