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 usage rights for these meditations and scripts. You may not make recordings or reproduce these meditations, except for your personal, private use.
Guided Meditation for Breathing: 10 Minutes
Guided Meditation Script for Breathing
Begin by sitting in a comfortable position, feeling your feet planted firmly on the ground, adjusting your sit bones so that they are even on either side…and allowing your spine to come into straight alignment, feeling as though each vertebra is stacked one on top of the other.
Imagine a string pulling your head towards the ceiling so that your spine is elongated, and if it’s comfortable for you, roll your shoulders back slightly to open up your chest and let your palms rest on your lap facing downwards.
When you’re ready, gently close your eyes.
Begin by simply becoming aware of your breath.
Just notice how does it feel as it enters your nose. As you breathe in, what muscles are you engaging? For now, you are not trying to control your breath or change it. You are simply becoming aware of how it currently is.
Notice how it feels on every exhale, paying close attention to what muscles you are engaging. Also, pay attention to how deep the air flows down within you. What sensations do you experience as you breathe?
For example, you may feel a cooling sensation in your nose as you breathe in and a warming sensation in your nose as you exhale. There is so much to pay attention to with our breath. So often we just take it for granted and yet it can be one of our greatest allies in our wellbeing.
Do not judge yourself if this is what you are doing. But in our fast paced society, we are often not taught how to breathe properly. Sometimes the breath only makes its way to our chest, never allowing our stomach to expand fully as the oxygen fills our lungs. Ideally, when we breathe, our lower abdomen is expanding completely. As the air fills our lungs.
And as we exhale, our stomach contracts, releasing all the stagnant energy. Our breath literally releases stagnant energy in the form of carbon dioxide and breathes in nourishment in the form of oxygen. We have this naturally refreshing cycle that is available to us, all of the time. And once we practice breathing properly, we can use that tool in every single situation in our lives. To practice, place your hands on your abdomen so that the tips of your middle fingers just barely touch at your belly button. On your next inhale, force your stomach to expand completely. This should cause the tips of your middle fingers to pull apart from each other.
And when you’re ready to exhale, release through your mouth, contracting your abdomen, feeling the tips of your middle fingers come back together until every ounce of air has exited your body.
A very simple way to practice this breathing is to keep your hands here feeling your stomach rise on every inhale through your nose and contract on every exhale through your mouth. Practicing a rhythm of inhales equaling the length of your exhales.
As you do this, you will notice the small gap in between inhales and exhales -the natural pause that comes at the top of the inhale and the bottom of the exhale.
Let’s practice this together. Take a deep breath in. Exhale fully.
And breathe in. Two, three, four, five. Hold two, three.
Breathe out. Two, three, four, five. Hold two, three.
Breathe in. Two, three, four, five. Hold two, three.
Breathe out. Two, three, four, five. Hold two, three.
Breathe in two, three, four, five, hold two, three.
Breathe out. Two, three, four, five. Hold two, three.
Let’s make this pause shorter. Breathe in two, three, four, five. Hold two.
Breathe out. Two, three, four, five. Hold two.
Breathe in. Two, three, four, five. Hold.
Breathe out. Two, three, four, five, hold.
Breathe in. Breathe out. Breathe in, breathe out…
And now allow yourself to practice the rhythm of breathing that is comfortable for you.
Did you enjoy having a pause at the top and at the bottom of the breath?
Or did you just like the steady flow feeling the inhales melt into the exhales, almost as if they are imperceptibly different from each other?
Being completely tuned in to your breathing is one of the greatest ways to be present in this moment. Spend the next few moments exploring the rhythm that is comfortable for you. Always allowing your inhales to equal the length of your exhales, and really allow yourself to relax into your breath.
Feel the nourishment on the inhale and the release on the exhale. Always ensure that your stomach is expanding fully on every inhale and contracting completely on every exhale.
And on your next inhale, hold your breath at the top… And whenever you’re ready, exhale with a long audible sigh. As you lower your hands back onto your lap and slowly bring your awareness to the room around you, opening your eyes when you feel ready.
Breathing Meditation: 20 Minutes
Breathing Meditation Script
Welcome to this guided breathwork meditation…Breathing, as we know, is a central part of many forms of meditating…
So make sure you are laying on your back and your close are lose around the waist to allow for full breathing for the duration of this session.
Let’s begin simply with a little breathing exercise. At all times you may be conscious of your own body, and how it feels, so simply make a note of any sensation, and if anything feels uncomfortable for you, you may choose to skip the exercise, and return instead to the natural rhythm of your own breath.
You may find it more beneficial to close your eyes for this meditation. For with breathing, it is both the physical sensation of our lungs pulling, as well as the sound of these great forces at work.
Breathing is the most natural thing in the world, yet we tend to forget about it throughout our days
Let’s honor our breath now, and how it brings us in the present moment so that we can relax….
Take 5 significant and purposeful breaths.
1 fully inhale…. expanding your belly and chest as much as you can. Holding it for a moment…
And exhale…. feeling a wave of relaxation sweep over you…
2 inhale…. filling your entire breathing system with fresh oxygen. Hold it…
And exhale…. the wave of relaxation gently sweeping over you…
3 inhale…. so that you are brimming with air. Holding it….. soaking in oxygen…
And exhale…. your body relaxes in different areas, without any effort…
4 fully inhale…. feeling these breaths purifying your entire body…
Exhaling…. just notice how you are feeling..
And 5…. a beautiful breath coming in.…hold it, feeling invigorated from oxygen…
And exhale…. allowing relaxation to sweep over you…
Take note of how you feel at this very moment.
(pause)
You now have an abundance of oxygen. This is how we are created to feel.
(pause)
Breathing deeply and fully is an expression of self-compassion.
Let your breath be natural, and notice how abundance feels.
Good.
The more attention you give your breath, the less you must give to other things, like disruptive thoughts, which serve to distract you.
Tuning in to the sound of your breath now… giving it all your focus.
Hear the sound as you inhale through the nose….
And as you exhale through the mouth…
Focus on the sounds of your breath, hear how it is similar to the waves crashing on the shore….
(pause)
Now, draw in with your nose. As you do, let the weight of your shoulders rest downward towards your back, slowly, anchoring you in relaxation…
(pause)
Notice how your chest rises upward, as your belly swells with air. You may also notice how your chin slightly lifts, your jaw naturally relaxing with each breath…
(pause)
Start to also breathe out through your nose, and as you do, relaxing every part of you just a little more.
(pause)
If your jaw is clenched, and tight, breathe deeply into it… letting it fall loose…
(pause)
Perhaps your shoulders are sneaking back up towards your ears…. Breathe into them… on each exhale, let them drop down and back…
(pause)
Breathe deeply and passionately…
(pause)
Notice any last areas of tension…. Locate the strain or pain and breathe into them with all of your willpower….
(pause)
Let all tension fall away completely guided by the breath…
(pause)
Breath in once more through your nose. Observe any sensations you are having….
(pause)
Now, exhale out through your mouth, letting out a sigh.
(pause)
Feel free to choose how you would like to breathe for the remainder of the meditation, but make it passionate….
(pause)
Our breath is very powerful. It is as powerful as the sea. Although virtually invisible, it has a very real physical presence in the world. Just from our breathing alone, we can tune into one another.
We can become synchronized with the breath…
(pause)
Breath in and out now, knowing that gaining control of your breath is a gateway into gaining a deeper control of your life. A collaborative control with the things out there you really want and deserve…
Let your breath flow naturally once again, letting your attention return to the current surroundings… whenever you are ready to open your eyes, feeling invigorated by this breathing exercise.
