Guided Imagery Narrative Script

Teacher Notes: Read in a calm, steady voice. Pause after each prompt (about 5–7 seconds) to allow the student to visualize and experience each image.

“Let’s begin by finding a comfortable seated position. Close your eyes if that feels safe for you, and rest your hands gently in your lap. Take a deep breath in through your nose… hold it for a moment… and let it drift out softly through your mouth. Let’s do that two more times. Inhale… hold… exhale… One last time, inhale… hold… exhale.

Now, imagine you are standing at the edge of a quiet forest path. The earth beneath your feet is soft and cool, covered in a gentle layer of moss. Notice how each step feels—slightly springy, welcoming. Look up and see tall trees arching overhead. Their leaves form a green canopy that filters warm sunlight onto the path.

Breathe in slowly and deeply. As you inhale, smell the fresh, earthy scent of pine needles and damp wood. As you exhale, feel any tension flowing out of your body, melting into the ground.

Begin to walk forward at a comfortable pace. With each step, pay attention to the small details around you. Perhaps you hear a bird calling in the distance, or the soft rustle of leaves stirred by a gentle breeze. What does that breeze feel like on your skin? Cool? Soft? Let your senses open.

Pause here and take three slow breaths together. Inhale… exhale… inhale… exhale… inhale… exhale.

You come to a clearing where the sunlight is warmer, bathing everything in a golden glow. In the center of this clearing is a smooth, flat rock—your resting place. Walk over and settle down. Feel the solid surface beneath you as you sit.

In this warm sunlight, let your shoulders drop and soften. Notice the play of light and shadow on the forest floor. Perhaps you see tiny flowers peeking through the undergrowth, or a squirrel pausing mid-leap between branches.

Take a moment now to reflect: if this were your favorite place in nature, what would you call it? Choose a name in your mind—maybe ‘Sunlit Grove’ or ‘Quiet Haven.’ Remember that name; it’s your personal retreat you can return to whenever you need.

Now shift your attention to your breath. With every inhale, imagine drawing in peace and calm from this forest. With every exhale, imagine releasing anything heavy or worrisome. Continue this breathing rhythm for a few moments:

• Inhale… 1… 2… 3… 4… hold… 1… 2… 3… exhale… 1… 2… 3… 4… 5…

• Repeat two more times at your own pace.

As you breathe, notice how your body feels lighter, more relaxed. When you feel ready, slowly stand up and take a final look around your special place. Know that you can visit this scene anytime, even for just a few breaths, to feel grounded and calm.

Begin to bring your awareness back to the room. Feel the chair beneath you, the air on your skin. Wiggle your fingers and toes gently. When you’re ready, softly open your eyes.

Take a moment to notice how you feel now compared to before we began. What images or sensations stood out most for you?

Follow-Up Prompts:

• “What did you notice in your safe place?”
  - “Which part of the walk felt most relaxing?”
  - “How might you use this imagery when you feel stressed?”

Coloring Calm Mandalas

Objective: Use mindful coloring and breath awareness to anchor calm and reduce stress.

Materials:

• Printed mandala sheets (2 designs)
• Coloring tools (colored pencils, markers, or crayons)

Instructions:

1. Setting the Intention (1 minute)
   • Invite the student to sit comfortably and take three slow, deep breaths.
   • Ask them to set a one-word intention (e.g., “peace,” “focus,” “calm”) to guide their coloring.
2. Mindful Coloring (3 minutes)
   • Provide the two mandala designs.
   • Encourage the student to select colors intuitively.
   • Inhale as they choose a color; exhale as they fill in each section.
   • Prompt them to notice the sensation of the pencil on paper and the patterns forming before them.
3. Sensory Reflection (1 minute)
   • After coloring, ask:
     • “What did you notice about your breath as you colored?”
     • “How do the colors and shapes make you feel?”
   • Emphasize that the process—rather than the final image—is what matters.

Teacher Notes:

• Offer open-ended praise focused on their experience (“I noticed how you paused before each stroke—that feels very centered.”)
• Reinforce that this quick practice can be used anytime they need a moment of calm.

Anxiety Tracker Worksheet

Part 1: Anxiety Self-Rating

Before the session, rate your current anxiety on a scale of 0 (completely calm) to 10 (extremely anxious): ______

After completing today’s exercises, rate your anxiety again (0–10): ______

Part 2: Reflection Prompts

1. Which calming strategy felt most effective for you today, and why?

1. How did your breath or body feel differently after using the techniques?

1. When and where do you plan to practice these strategies this week?