Here are four short guided meditation scripts. We hope these meditation scripts bring you into a state of harmony and balance.
Copyright Notice: We own the rights for these scripts. You may not make recordings or reproduce these meditations, except for your personal, private use.
Short Guided Meditation Beach Script 1
Find a comfortable place to relax. It could be in your bed or in a nice comfortable chair. Turn off all phones or anything that could distract you and of course never listen to this meditation while driving as it could make you very drowsy.
Make yourself very comfortable now, make sure your body is in a very relaxed position, and adjust any pillows as you need to. Begin breathing very slowly from your abdomen. Place your hands there and feel your stomach rising and falling with each breath. As you breathe in allow your abdomen to rise and as you breathe out let it fall. Focus all your attention now on your breathing. Allow it to be slow and deep…………………….. good
Imagine a door in front of you now and as you open that door you find yourself standing on a beautiful beach on a tropical island…………………..
You feel the warmth of the sun on your back……………………..and it feels so good……………………….
You notice palm trees swaying in the gentle tropical breezes………………………..and you can feel yourself walking down a deserted beach with a beautiful shoreline that goes on and on forever………………………..
The bright sun from the clear, blue, sky is shinning over the waves……………………so that the whole ocean seems to sparkle.……………..
You can smell the salt air and hear the sound of seagulls as they fly overhead……………………………………………
The sound of the waves crashing on the shore causes a deep sense of calmness and tranquility to sweep over you as the warm sea air blows your hair gently in the breeze……………
You feel the warm sand between your toes and this warmth feels so good……………………………………………
You then walk down to the water’s edge and feel a……… firm……….coolness……….. under your feet as you leave a trail of footprints in the sand behind you………
And as the waves recede, you can notice how the wet sand glistens in the sun. You feel a sense of timelessness and you are completely and utterly at peace with yourself.
You find a spot that looks comfortable and you sit awhile to gaze out at the turquoise water………………. Perhaps you see a fishing boat far in the distance. As you watch it your mind is absorbed and there is nothing else to think about just the slow rocking of the boat so far………….. far……………………. away……………….
The sun feels so good and you lay back on the sand stretching your arms and legs out, not a care in the world…………… You let out a sigh and feel the warm sun on your body just melting away any worries, any problems that might have been bothering you. This is time just for you and you only……………………. Nothing to do, nothing to think about, just the sound of the waves moving in……………… and moving out…………. The gentle ebb and flow of the tide……….. In…………. and out…………..
in……… and……….. out……………………….. You gaze up at the pure blue sky and allow your mind and imagination to wander and drift. Nothing for you to do right now but relax. You can allow yourself to feel so relaxed and comfortable…………………. I don’t know when the last time was that you allowed yourself a time like this to rest with your eyes closed, drifting off to no place in particular………. But you can enjoy this luxury of relaxing in an ocean of calmness……….. that’s right…………… an ocean of calmness………………
It feels good to let go of all stress and tension and allow the ocean to calm your spirit. ……….
A free-floating place of effortless letting go……………. You feel safe and secure. Feel your entire body and mind bathed in a soothing, comfort. G..o..o..d,
letting yourself go……..
effortless………….natural………………deeply………
Feel yourself balanced with a sense of wellbeing now…………………
You feel wonderful, healthy and happy.
Whenever you are ready…………….begin to come back………………….stretching and opening your eyes……………..take your time………………….
Short Guided Meditation Script 2
Make yourself comfortable where ever it is that you are resting. Allow yourself to just settle into the chair or bed………….making any small adjustments, so you can be still for a while…………… and it’s good to know that your body can remember easily what it’s like to be soft and relaxed……………………… prepare to go on a journey……….. a journey of the mind………………………
You see a door in front of you now………. and as you open the door you can feel the gentle breeze………………………… of a warm summers day………………………. gently……..caressing your face……………….. and moving through your hair like a soft whisper…………………………………. You feel soo lazy and relaxed now………………….. and at this moment in time…….. you have nothing to do…………………….nowhere to be………………….no one wants or needs anything from you………………………..
You see a path through a garden with brightly colored flowers on either side and you enter the most beautiful garden you have ever seen………………………….
Maybe you have a garden like this or maybe it is one you have always wanted to as your own…………………………. Imagine yourself walking down one of the garden paths, is it dirt, stone, grass maybe?……………………. Imagine you have a handful of magical seeds and as you throw them out into your garden you see flowers blooming right before your eyes. All your favorites, maybe tulips of all colors, sunflowers, red poppies, whatever flowers you want the seeds can make.
Enjoy watching them bloom before your eyes……………………………..you are the creator of this magical garden and it can be however you want it to be……………………………… This is your personal sanctuary! A place where you can go in your mind to be quiet and meditate. This place is an extension of you and you can be whoever you want to be here. Maybe there’s a waterfall in your garden and a bench where you can sit and listen to the sound of the water splashing into the pool below…………………………………………..
You feel relaxed………. at home and you feel all your cares and worries washed away. As you relax deeper maybe you can hear the birds, and feel a gentle breeze on your face or perhaps the warm sun on your back. You smell the scents of the flowers everywhere and this gives you a sense of inner peace.…………………………………..
As you rest there you realize that this place you are experiencing, lives within you, it is your center. It is something you can trust, it can guide you from within. Create your life as you want it to be, by accepting yourself, appreciating yourself and loving yourself, perhaps more than you ever have before. Think about what matters to you and hold that vision. Allow yourself to come from a place of “I’m ok just as I am.”……………………….. follow your own dreams and that will give you personal satisfaction, so you can feel good about yourself…………………………
Breathe deeply and evenly, let your mind and body rest, let go of all cares now and think only of total relaxation (pause 12 seconds)………………………………………..total, complete, relaxation.
When you feel ready, allow yourself to come back to this moment slowly………………..feeling refreshed and relaxed……………………………
Short Guided Meditation Script 3
Welcome and thank you for taking the time to join me for this guided meditation session. First, we will begin by breathing into our sense of relaxation and wellness.
Please, feel free to sit in a position that feels the best to you, make yourself comfortable. When you feel ready to move on, I want you to close your eyes and deepen your breath.
Take deep, controlled breaths. Breathe in.
Breathe out. And repeat. Inhale.
And slowly exhale.
Try to soften your whole body. Your head, your chest, your arms and legs. Allow your body to rest and slowly move into a calmer state.
Next, please start to turn your attention inwards, away from your breath and towards your feelings and any emotions you might experience.
Without judgment, without expectations, simply allow your soul and your body to be. Allow them to exist and thrive.
Accept your true emotions. Don’t try to ignore or suppress anything. Stay in the moment and accept these feelings. You may feel the urge to block uncomfortable or difficult emotions, but I would like you to resist, and fully embrace everything that surfaces. Create an environment in which you can always experience emotions as they come. When you live in the moment, you can move on and grow as a person, without any unresolved internal conflicts holding you down.
When you choose to focus on the present, nothing else matters. You are mentally, physically, and emotionally here. You are serene and your intent is to stay present and serene.
Try to find peace in this mindset, try to nurture your soul, simply by allowing it to be whatever it needs to be.
I want you to let down your guard and allow yourself to be vulnerable right here and right now. I want you to feel at ease. I want you to allow yourself to be exactly who you are. No pressure, no need to impress anyone, no pretense. Just be. Here and now. Because we all deserve it. This internal peace that comes when we allow ourselves to let go of any and all self-imposed limits.
Relax.
You are safe, you are accepted and you are deeply loved. The universe and humanity as a collective force are here to help you stay grounded.
Feel a sense of relief as your body becomes lighter and lighter. Your breath acts as a catalyst for cleansing. You inhale peace, mindfulness, and joy. And you exhale stress, resentment, and anxiety.
You choose to be present and mindful.
As we end this meditation I want you to repeat the following affirmation: “I always choose to be present.”
This affirmation is a simple and short reminder you can use anytime you need to refocus and find your center again.
You are now slowly becoming aware of your surroundings again. You can start to open your eyes. And remember: ““I always choose to be present.”
Thank you for joining me and listening to this guided meditation.
Short Guided Meditation Script 4
Hello and welcome to this guided meditation.
As we begin I would like you to find a quiet and dark space. Somewhere where you know you won’t be disturbed, somewhere where you know will be able to fully forget about everything going on outside of this, calm and safe space. And then I would like you to remove all distractions and find a nice position in which you feel the most comfortable. You can lay down, you can sit in a chair or on any other surface, or you can even stand up and do this meditation standing if that is something you desire.
And then, whenever you feel ready, I want you to close your eyes and start paying attention to your breath. Feel it as it travels through your nostrils and into your lungs. Don’t try to control it in any way, simply feel its power as it travels through your airways and fuels your body. Keep focusing on your breath and continue observing it.
You breathe in lightness.
And you breathe out toxic thoughts. You breathe in compassion.
And you breathe out the bitterness. You breathe in love.
And you breathe out hate. You breathe in relaxation. And you breathe out tension.
I want you to explore your senses for a moment. If you want to, you can open your eyes again and observe your surroundings. Or you softly sing and listen to the sound of your own voice. Maybe you want to caress your soft skin. Whichever sense you decide to explore, I want you to direct all your attention and focus into that single task. Try to feel all the sensations and observe your reactions to these actions. Truly concentrate on the sense you have chosen and use all of your mental strength to focus on it. The longer you focus, the more you realize how strong this sense is becoming, and the more you realize all the other senses have moved into the background.
And now, if you feel ready, I would like you to return to your breath and slowly start to shut off the outside world. Relax your body and allow your mind to become delightfully light.
As you keep breathing the outside world is slowly fading away. You are becoming more and more in tune with your internal world. Your body is a shell you control, and your mind is the true engine behind it. You are introspective, you are connected with your soul and your mind. Your body is here to protect your essence.
Imagine your brain as a core, your stabilizing force. Keep your focus on your breath.
And now your mind is profoundly quiet. Enjoy this moment of inner stillness and complete serenity and just keep breathing. That is where you want your focus – on your breath.
You can now gradually return from the meditative state. Slowly open your eyes as you start noticing your surroundings again.
Thank you for listening to this guided meditation.
