Here are two guided meditation audios with scripts, one is 10 minutes and the other one is 20 minutes long.
Copyright Notice: We own the commercial rights for these meditations and scripts. You may not make recordings or reproduce these meditations, except for your personal, private use.
Guided Deep Meditation: 10 Minutes
Deep Meditation Script
Set to binaural beats for deep meditation. To fully get the benefit of this meditation, please listen with headphones on.
Sit in a chair with your feet planted firmly on the floor. Legs uncrossed. Take a moment to bring your spine into straight alignment, adjusting your sit bones as needed so that they’re even on either side. Letting your palms rest in your lap in any position that’s comfortable for you. And whenever you’re ready, gently close your eyes.
Begin by taking a deep inhalation, stomach expanding as the air enters all the way down to your lower abdomen. Then feel your rib cage expand and hold your breath when you reached the top of the inhale.
If you can try taking one more sip of air in and when you’re ready, exhale with a long audible sigh.
At the end of this breath, just return to breathing at a pace that is comfortable for you. Extending your abdomen completely on every inhale and releasing the air through your mouth fully on every single exhale. Let each breath being long and smooth. Let it be rich, bringing in lots of oxygen and releasing stale energy on every exhale. Continue breathing this way, and your only job in this meditation is to listen to the sounds of the binaural beats and be present with your breath.
Anytime you find your mind wandering, do not judge yourself.
Just return your awareness to the binaural beats and your breath. Trust and know that the more you focus on this, the lighter you will start to feel. The more space there will be between thoughts. Keep your presence completely on the sounds you are hearing for the rest of this meditation.
Whenever you feel ready, slowly begin to bring your awareness back to your physical body. Feel your feet planted firmly on the floor. Feel the weight of gravity and begin to rule your shoulders and very slowly bring your awareness to the room around you. Opening your eyes whenever you are ready.
Deep Meditation: 20 Minutes
Deep Meditation Script
Welcome to this deep meditation session. This recording has occasional guided narration to keep you returning to your point of focus, but otherwise, this session allows you to meditate on your own, getting into a very calm and relaxed state of mind.
Maintain a seated position preferably on the floor or a meditation pillow with your legs crossed. If you would like to sit on a chair that is ok, but please maintain a straight and elongated spine for the duration of this session. If you need to lay down, make sure your spine is straight and your arms comfortably rested by your sides, or hands-on your abdomen… you may close your eyes if you wish, but it is not necessary.
Take a nice deep breath in… feeling your belly expand with the breath… and breathe out…
Breathe in again…. And exhale… and once more, nice deep breath and let it go…
Good…
So the focus on this mediation is going to be your posture, or lengthening your spine… the purpose of meditation it to train your mind to focus on what you set your intention, and as soon as you notice you’ve strayed from this point of concentration, return to it as often as possible..
So, make your posture tall and elongated…
(pause)
Feel your head perfectly balanced at the top of your spine…
(pause)
If your thoughts wander to the past or the future, it’s ok… this is completely normal and is the nature of the mind….
(pause)
Returning your attention to the posture… are you holding yourself with dignity?
(pause)
Again, if your thoughts carried you away from the point of concentration on a long and elegant spine, it is perfectly fine… without thoughts drifting us away, there would be no need to meditate…
(pause)
Noticing the details of your posture… are there places of discomfort in the spine?… just observe this sensation without wishing it to change…
(pause)
Are there places along the back that feel good and strong?… focus on these areas that feel pleasant… without trying to change them…. Just witnessing the sensations here…
(pause)
See how often your mind carries away to something other than your posture…
(pause)
Return again and again to holding yourself with your shoulders back… chest open… spine strong…
(pause)
How is your posture? Observe your thoughts wandering away often… and gently bring them back to focus on the straight spine…
(pause)
This is gaining control over what you choose to focus on… you are practicing the power of concentration, no matter how much the mind likes to distract…
(pause)
This is meditation….
(pause)
Return to the posture… adjusting yourself tall and proud…
(pause)
Breathe deeply if you wish…
(pause)
Sit tall… sit through the sensations… experience them…
(pause)
Noting the beautiful mind and how it wanders around… what things are crossing through your awareness?… distracting you from your posture…
(pause)
Again, retain an open and wide chest…
(pause)
You can imagine that there is a strong energetic rope attached to the very top of your head… and that it is gently supporting your posture by pulling your entire body from this place straight up towards the heavens…
(pause)
Good…
(pause)
No matter how much your thoughts turn away, lead them back to your pose…
(pause)
You are building confidence and self-respect by doing this deep meditation…
(pause)
Breathing… witnessing the mind… guiding it to your spine…
(pause)
Wonderful…
(pause)
Take one last deep breath to seal this mediation, bring your palms together into the prayer position and say to yourself, thank you….
(pause)
Gently return your awareness to the present moment, breaking your straight posture into a relaxed position…
Very good, you worked so hard today during this mediation, what you are practicing here changes your life for the better in all kinds of ways. Open your eyes, ready to take on the day refreshed, and maintain that good posture whenever you remember to.