Guided Mindfulness Meditation Script

This is a structured guided mindfulness meditation script. Here you will learn how to anchor your awareness to the breath in order to experience moment-by-moment awareness.

Anchoring to your breath also helps keeping you awake and alert.

More than anything, mindfulness meditation involves accepting thoughts and sensations for what they are: natural parts of your life changing and passing by.

There's absolutely no need to attach yourself to them because everything changes every moment of every day.

You become stronger and more stable - wiser - when your mind is able to remain immovable in the midst of all these fleeting, changing sensations.

So let's be smart about our meditation and take a quick tour of the basics... First I recommend that you get familiar with the meaning of mindfulness.

Like a child desperate for attention, your mind will sometimes throw strange, even alien, thoughts at you. Be aware that some thoughts/mantras may not even be yours.

Summarized... During guided mindfulness meditation you have to guide yourself with a wise, patient attitude. The smart attitude is 90% of meditation, technique 10%. And that's why I emphasize it.

All right, enough preaching (to the choir :-)... A couple of reminders before we begin practicing:

• Preferably don't eat within an hour of your meditation because a stuffed stomach tends to prevent a relaxed mind and body.
• Dim the lights and silence your cell phone. If this is your first time, you may set a ten-minute alarm. Keep the volume low
• Wear comfortable clothes and take off your shoes.
• Back straight, head up (if you're sitting)
• When thoughts distract, remain mindful/detached from them and gently, patiently return your attention to your breath.
• No expectations and don't worry about doing it right. You are doing it. That's all that matters.
• There's nothing magical about relaxing and meditating. It's just natural.

You're ready to practice now. Here's our disclaimer.

And here's the guided mindfulness meditation script:

You may start off by counting 1-2-3-4 as you slowly breathe in through your nose... Then detach from your counting and simply 'be' as you exhale.

Feel the air s-l-o-w-l-y flowing in through your nostrils, your stomach r-i-s-i-n-g... and s-l-o-w-l-y falling as you exhale through your mouth.

S-l-o-w-l-y.

You're detached from words and thoughts, immovable and relaxed, living and breathing... Thoughts and sensations come and go. Do not fight against them/yourself.

Gently return your attention to your breath.

If your mind keeps wandering and you find yourself getting agitated, resume counting and/or simply exhale with an audible "ahhh" in order to emphasize your breath and gently bring your awareness back to it.

Breathe in through your nostrils. Nice and slow. Then exhale through your mouth... Relax. Your heart beat may slow down. This is normal.

Kindly observe whatever comes to mind. If you notice that you follow it around, gently return your attention to your breath.

B-r-e-a-t-h-e.

Observe.

Accept/Detach.

Gently return to your breath.

Again and again. And relax... This is life, always changing yet always repeating itself.

Further Recommendations:

Knowledge is power. Powerful meditation is rooted in knowledge and a wise attitude. This is all summed up in the complete meditation help guide

You might also want to check out these other free meditation scripts.

And thank you for being here.

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