Here are two guided meditation audios with scripts, one is 10 minutes and the other one is 20 minutes long.
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Guided Meditation for Beginners: 10 Minutes
Guided Meditation Script for Beginners
To practice this meditation, allow yourself to find a comfortable place to lie down flat on your back. Hit pause if you need to and come back when you’re ready. Once you are lying flat on your back, make sure your legs are uncrossed and your palms are resting at your side facing downwards. Before you close your eyes, just take note of your posture. If anything feels off-center or off-balance, allow yourself to adjust your body now so that it is even on either side. Spine is straight, legs are uncrossed and whenever you’re ready, softly close your eyes for the next few moments, just allow your breath to be natural as you focus on how it feels entering your body; noticing the air at the tip of your nose and allow yourself to be curious about where the air is flowing, where it is entering inside of you, and how far down it goes.
Paying attention to what muscles are involved and how the air feels as it exits your nose and as you focus on your breath, just listen to these words.
It’s wonderful that you are trying meditation. Trust and know that you cannot get it wrong. There truly is no wrong way to meditate. Many people think the goal of meditation is to completely empty your mind, and while that can be wonderful side effect, it’s not always what happens and it’s okay when it doesn’t. A lot of the time can simply be spent observing thoughts without judgment, being gentle with yourself, and being present in this very moment. If throughout this meditation you find your mind wandering, know that that’s perfectly okay. There is nothing wrong with you. You did not do the meditation wrong.
If you notice this happening, just return your focus to these words and your breath. It’s that simple.
Like anything in life, the more you practice it, the easier it becomes. It’s just like building a muscle. The more time you spend exercising the muscle of being present, the more present you’ll be able to be in your daily life. So thank you for being here and thank yourself right now. Feel grateful to yourself for learning how to meditate.
And now focus on your breath and pay attention to your abdomen as you breathe in and focus on it as you breathe out and just note what it is doing.
Ideally, on every inhale, your stomach will rise and expand and on every exhale your stomach will fall in contract. If that is not currently happening, there is an easy way to help yourself do this.
Take a moment to place both of your palms on your abdomen so that the tips of your middle fingers touch directly above your belly button. On every inhale, allow yourself to feel your hands moving apart and on every exhale, feel them coming back together so that the middle fingertips just barely touch. Continue to practice this style of breathing as you observe your thoughts. One of the key practices in meditation is the ability to simply observe whatever thoughts are passing through without getting hung up on them. For example, a common thought that arises while people first begin meditating and even after years of meditating is about something that you have to do during the day.
Now, when we’re not meditating, we tend to allow ourselves to get carried away with a thought. But during meditation, whatever thought arises, you simply return your awareness to your breath and the thought just passes by.
Allow yourself to try this for a few moments, noticing any thoughts entering and without judging them or getting hung up on them, just let your awareness continue to be with your breath and notice the thought will pass.
And now with your focus still on your breath, still allowing any thoughts to enter and exit. Do the same thing you just practiced with your thoughts, but with your feelings. If any emotions are popping up, do not judge them. Do not try to figure them out. Just let them exist. As you return your focus continually to your breath
And now doing the same practice, becoming aware of your physical sensations without getting hung up on them. Just allow yourself to notice whatever you’re feeling physically. Let it be as you return your focus to your breath.
And finally spend a moment allowing yourself to practice doing this with all three things, emotions, thoughts, and physical sensations. Remember, you cannot do this wrong and you are simply practicing.
Any feeling, thought, or emotion, that emerges, let it be and return your focus to your breath.
Excellent job today. Allow yourself to feel a sense of gratitude towards yourself for doing this practice. And whenever you’re ready, very, very slowly, bring yourself out of this practice by opening your eyes, very slowly, and taking a moment to just allow yourself to recalibrate. Noticing the room around you and taking your time to slowly get back, up, at a pace that is comfortable for you. Never rush yourself after a meditation. Always take your time.
Guided Meditation for Beginners: 20 Minutes
Guided Meditation Script for Beginners
Hello, and welcome to this beginner’s meditation, today you will get into a relaxing meditative state with a couple of simple techniques that anybody can do.
Many people assume that meditating or being in a meditative state means having no thoughts at all and being completely still, but unless you are one of those rare people that has reached complete enlightenment and peace, being in such a still constant state is extremely difficult for almost all human beings.
The actual meditative state happens when we interrupt our train of thought and bring yourself to the present. This can be done after some time, for any amount of time, it could be 5 seconds or it could be 5 hours. Thoughts will come back and will grab your focus away from you, this is completely normal and part of the flow of meditation.
So make sure you will not be disturbed and get into a nice, relaxing position where all of your muscles can go loose and limp..
For this session, all you have to do is gently bring yourself back to the present moment without judging your thoughts. That is meditation. Consciously and continually bringing yourself back to the present moment, over and over. There are many ways to do this and we will start with one of the easiest and most effective techniques, conscious breathing.
Begin by taking 3 deep and strong breaths. 1 fully in… and let it go… focus on the breath… 2 inhale fully and exhale fully. 3 take one more deep breath in and exhale slowly. Great.
Now let’s focus on our belly as we breathe, you don’t have to do anything special or think too hard about it, just observe your belly rising and falling with the breath.
When your thoughts stray away from focusing on the movement of your abdomen, gently bring your attention back…
Allow for your entire body to fully relax…
Consciously make your belly expand and rise with each inhale, and fall, contracting, with each exhale.
Bringing your focus to the breath moving the belly…
Very good…. This is meditation… and you are doing so well…
Notice how easy it is to focus on your breath while you move your belly….
A thought may come and take your focus away and that’s fine, just bring your awareness back to your belly gently and without judgment….
Remember the goal is not to keep yourself without thought, you only need to bring yourself back to the present moment of focus after you notice a thought has taken your attention.
This is training your mind to follow your command, instead of doing what it wants to do, and controlling you…
So, thoughts are essential here. Noticing thoughts is what brings you into the present moment.
Keep bringing yourself back to the belly, make it rise…and fall… Inhale belly out.. exhale belly in…
Put your focus to your chest now, watching it rise with each in inhale…and fall with each exhale…
Feel your ribs expanding easily when you breathe in and get smaller with each breath you let out.
Thoughts may come, it’s ok, just bring yourself back to the breath moving your chest and ribcage…
Now, As you let your breath become a natural automatic flow, just feel your chest and belly moving on its own now. don’t force your body to breath in any certain way…just allow yourself to breathe… noticing every detail about how your breath feels.
Now put your focus and attention on your nose, feel all the sensations around your nose area and how the air feels entering and exiting your nostrils.
Notice how the air feels to you, is it cool or warm? When you breathe more deeply you can feel the air flows quickly, and when you breathe more calmly, the air slows down.
Now switch your focus to your neck and throat, let your breath go at its own pace and observe the sensations of the air entering and exiting your throat, down into the lungs.
Does the air feel warm? or cold? Keep breathing and observing the sensations of the air passing through your body as far as it goes.
Thoughts may distract you and that’s ok, gently bring yourself back to the breath.
Now whenever you are ready, just relax and let your mind wander to whatever it wants.
You have finished your meditation, very well done.
Just one more thing, Notice how you feel right now, entirely. Observe what your mind is like, and feel how your body feels. Now compare this to before you started your meditation.
You are experiencing the benefits of meditation right now.