Guided Meditation Scripts

Shoshana Hebshi-Holt
guided meditation

Guided meditation scripts are helpful tools to use for relaxation purposes. A script can vary in length from a word or phrase to many paragraphs. The words will help you remain focused during meditation, so you can aim to stay in the present moment to bring about greater awareness and full consciousness. You can read a meditation script during your session, or record it for future use. Click on the printable PDF on the right to print out the scripts below.

Nine Scripts for Guided Meditation

Short scripts can become mantras, or words to be repeated again and again, slowly and calmly. The repetition will keep your mind focused. Mantras can be one word or several words, but they should be short and simple. If you need help downloading the scripts, check out these helpful tips.

Longer scripts can be read, listened to, or said with an intention involved. Some scripts can bring about certain sensations in the body. Others can train your mind to stay still. Some will induce total body relaxation. You can make each script yours by adapting the language to suit your style and personality. Before you begin, get into a comfortable position, either seated or lying down. Close your eyes and begin to relax.

Short Script or Mantra for Building Focus

"I am present.

I am here.

I am breath."

(Repeat for the duration of your meditation practice.)

Short Script or Mantra for Health or Wellness

"I am strong.

I am healthy.

I am whole."

(Repeat for the duration of your meditation practice.)

Short Script or Mantra for Positive Affirmation

"I am happy.

I am worthy.

I am capable."

(Repeat for the duration of your meditation practice.)

Short Script for Mental Clarity

Bring awareness to the right hand.

Notice each finger of the right hand.

Touch thumb to index finger...thumb to middle finger...thumb to fourth finger...thumb to pinkie finger...thumb to fourth finger...thumb to middle finger...thumb to index finger. Relax the hand. Relax the fingers. Notice the left hand.

Notice each finger of the left hand.

Touch left thumb to index finger...thumb to middle finger...thumb to fourth finger...thumb to pinkie finger...thumb to fourth finger...thumb to middle finger thumb to index finger.

Relax the hand.

Relax the fingers.

Script for Body Awareness

Feel the connection between your body and the floor.

Notice each point that connects your body to the floor.

(Pause)

Begin to feel the heaviness of the body sinking into the floor.

Now come to notice the breath. Feel the belly rise and fall. Feel the chest rise and fall.

Begin to feel the lightness of the body as you bring awareness to your breath. The body is completely relaxed. The mind is completely aware. The body is feeling light.

Bring awareness to the toes. Feel the toes on the right foot. Envision your toes attached to your left foot. Left big toe...fourth toe...third toe...second toe...pinkie toe. The left foot. The heel. The sole of the foot. The ankle. The whole of the left foot. The right foot. Right big toe...fourth toe...third toe...second toe...pinkie toe. The right foot. The heel. The sole of the foot. The ankle. The whole of the right foot. Both feet together.

(Pause.)

The left leg. The shin. The calf muscle. The knee. The thigh. The left buttock. The whole of the left leg. The right leg. The shin. The calf muscle. The knee. The thigh. The right buttock. The whole of the right leg. Both legs together.

(Pause.)

The hips. The lower back. The middle back. The upper back. The whole back. The whole back. The whole back.

Left shoulder blade. Right shoulder blade. Left shoulder. Left upper arm. Left elbow. Left lower arm. Left wrist. Left hand. Right shoulder. Right upper arm. Right elbow. Right lower arm. Right wrist. Right hand. Both arms together.

The chest. The ribs. The belly. The whole of the front body. The whole of the front body. The whole of the front body.

The neck. The back of the head. The forehead. The left eyebrow. The right eyebrow. The space in between the eyebrows. The left eye. The right eye. The left cheek. The right cheek. The jaw. The tongue. The lips. The chin. The throat. The whole of the head. The whole head together. The whole body together.

Feel the lightness of the whole body together.

Relax and feel heavy. Sink into the floor. Relax the whole body.

Relax.

Feel the body connected to the floor.

Feel the awareness of your body.

Begin to make small movements.

Open your eyes.

Script for Focusing on Breath to Produce Calmness

Place one hand on your belly and one hand on your chest.

Begin to feel the chest rise and fall. Begin to feel the belly rise and fall.

Inhale.

Exhale.

Continue with your natural breath, feeling the air enter through your nostrils, then exit through your nostrils. Continue to feel your breath.

(Pause.)

On the next inhale, feel the belly rise, then the ribs expand and finally the chest lift, coming to the top of the breath below the throat.

On the exhale, the breath leaves the chest, ribs fall, belly contracts.

Continue with this breath feeling all three parts of the breath and think to yourself, belly, ribs, chest...chest, ribs belly.

Repeat this breath three more times.

(Long pause.)

With the third exhale, begin to feel the breath as a wave coming up from the belly and rising to the top of the breath beneath the throat.

Hold this breath for two counts, then let the breath go in a wave from the chest out the belly.

Continue with this wave-like breath, rolling in and up, then counting to two, and rolling out like a tide.

Feel the fluidity of the breath. Feel the complete cycle of the breath. Focus only on the breath.

Finish a final cycle of this breath and after the complete exhale, return to the natural breath.

Feel calmness in the breath.

Feel ease and steadiness.

When you are ready, open your eyes.

Script with Guided Imagery for Mental Control

Take a slow, deep inhale and a complete exhale.

As you begin awareness of your breath, start to notice what thoughts are going through your mind.

What are you thinking about?

Do not get caught up in your thoughts, but just begin to notice them as they travel across your mind. Let them go as they pass, and watch them come and go.

Continue to breathe deeply.

I will begin to describe settings. Allow your mind to jump immediately to those settings. Let your mind be free to travel, and do not become attached to any one setting or image. You are a traveler jumping from place to place in your mind. Now we will begin.

An ocean. A deep, blue ocean. A beach with white sand. A seagull flying over the sand. Pelicans chasing the current over the waves. The waves crashing on the beach. The white sand. The desert. Cactus in the desert. Blue sky. Blue, cloudless sky. Birds singing. A walled garden. Lush, green grass. Storm clouds. A cool breeze. The crack of thunder. The dark sky illuminated by lightning. A long, dirt road stretching toward the horizon. A grove of olive trees. A farmer. A woman pulling water from a well. Children playing in the distance. A tall tree, stretching up to the sky. Blue sky. Warm sun. Mountains in the distance, topped with snow. A farmhouse. A stable. Horses enclosed in a corral. Sunset. A flock of black birds in the sky. The hoot of an owl. The sounds of crickets. An old front porch with a swing. A glass of cold lemonade. A warm chair next to the fireplace. A gray cat curled on a small rug. An old woman sipping tea. A rose garden in full bloom. A robin with a worm in its beak. A hammock. Cool, dry concrete. A church with tall spires. White, puffy clouds. White dove. Burning candle. Flickering flame. Burning candle. Burning Candle.

Now take a slow, deep inhale.

Long, complete exhale.

Open your eyes.

Script for Feeling Sensations

Find awareness of your breath. Total awareness in your breathing. Notice the inhale. Notice the exhale.

Begin to feel the belly expand with each inhale. Feel the belly contract with each exhale.

Feel the breath coming in through the nostrils and filling the lungs. Feel the breath exiting through the nostrils as the lungs deflate.

Relax the breath.

Relax the breath.

Find a feeling of heaviness in the body. Feel the heaviness. Feel each part of your body, from the toes to the top of the head become heavy. You are so heavy that you sink into the floor. Find that awareness. Feel the heaviness.

(Long pause.)

Now become aware of the lightness in the body. Awaken that lightness in each part of the body, from the top of the head to the tips of the toes. Every part of the body is light and weightless. The body becomes so light that it might float off the floor. Be aware of this lightness. Feel this lightness.

Now find the feeling of being cold. Find that sensation of being chilled to the bone. Imagine facing the icy wind of winter head-on. Imagine walking barefoot on a slab of ice. Your feet are cold. Your bones are cold. Your body is cold. Be aware of that feeling of coldness. Feel the cold.

Now turn to the feeling of heat. Find that experience of heat all over the body. Imagine a hot, humid day, no wind, the sun beating on your skin. Imagine sitting in a sauna, warm steam rising and filling the air with heat. Be hot. Feel the heat. Be aware of the heat.

Now move into the experience of pain. Concentrate on the feeling of pain, emotional pain. Physical pain. Become aware of that pain. Sit with this feeling of pain.

Now bring in the feeling of pleasure. Completely submerge yourself in pleasure. Relive any past experience of pleasure, either physical or mental. Be in that moment. Feel the pleasure. Be aware of that pleasure.

Now come back to your breath.

Notice the calmness of your breath, the evenness of your breath. The inhale. The exhale.

Open your eyes.

Script for Children

Please make sure your eyes are closed softly, as if you were getting ready to fall asleep. But please do not fall asleep. Keep your eyes closed, but do not go to sleep. Stay awake and listen to my voice.

Make sure not to move. Feel your body remaining still and calm.

Feel your body becoming light, so light it begins to float up off the ground.

Begin to soar into the sky where it is warm and beautiful. The sky is blue and full of white, puffy clouds. Birds are singing, and the sunshine is warm and golden.

Now imagine your favorite place. Take a moment to imagine that place. Imagine what it looks like. Imagine what it smells like. Are there any other people there or are you by yourself? Continue soaring through the beautiful, blue sky to your favorite place. Fly overhead and see this place from the sky. Look down upon it. Enjoy seeing it from so high above.

Now fly past your favorite place and see a rainbow in the distance. Begin to soar through the sky toward the rainbow. The rainbow is beautiful, full of so many colors, so bright and playful. Fly straight into the rainbow and grab your favorite colors in your hand.

Continue to soar through the sky, finding a colorful kite flying nearby. Chase the kite and follow it as it travels on its own path through the sky. Allow the kite to continue on its way, as you continue on your way.

Find a large, leafy tree and begin to descend from the sky to land safely and softly on the tree branches. The tree is strong and supports you. Enjoy swinging from the trees branches and climbing down its trunk.

The grass at the base of the tree is green and soft. It is a restful place. The tree offers shade, and the grass offers comfort.

Lie down on the grass and relax under the shade of the tree.

Feel completely relaxed and still.

Listen to the birds singing overhead. Feel the warm breeze on your cheeks.

Now begin to slowly move your fingers and toes, making small movements in small places.

Begin making larger movements, even stretching.

When you are ready, open your eyes.

A Guided Script Can Help You

These scripts can be adapted to fit your own personality, using language you find comfortable. Practicing meditation for even just a few minutes a day can help with mental clarity, bringing about a feeling of calmness and centeredness.

Meditation techniques vary from person to person, but using a guided script for meditation can help demystify the practice and also ease you into regularity. Use these scripts as a jumping-off point to explore your technique. Then find your personal practice. If find you need change direction, you can always come back to a script.

Guided Meditation Scripts