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 Visualization Meditation: 10 Minutes
Visualization Meditation Script
To practice this meditation, sit in a comfortable position, taking a moment to adjust your sit bones so that they are even on either side. Stack each vertebra one on top of the other until you feel your spine in straight alignment.
Roll your shoulders back slightly to open up your heart, placing your palms in your lap, facing upwards. Then softly close your eyes.
Begin by focusing all of your awareness on your breath. Intentionally send the air all the way to the abdomen on every single inhale, letting your stomach expand completely, and on every exhale contract your abdomen and allow all of the air to exit through your mouth.
Allow yourself to have every inhale equal the length of every exhale.
And as you relax into this breath, you begin to see before you a one-lane dirt path littered with hundreds of golden and red leaves, lined with tall trees full of leaves that are changing with the autumn winds.
As you look up, it looks as though gold is glittering from the sky as yellow and orange and amber leaves flutter to the ground. You can smell the crisp air and you can feel the cool gentle breeze on your face.
To your right, you hear a babbling brook meandering through the trees, bubbling over smooth gray rocks.
You begin to take steps down this path. With every step, you take the leaves crunch beneath your feet and you can smell the richness of the earth.
You hear the wind rustling leaves in the trees. As more leaves begin to fall out here, you feel serenity, you feel peace. It’s just you, the woods, the brook, and a flock of birds now flying overhead. As you look down this tree-lined path, it appears as though the sun is streaming through the trees lighting up an enticing spot and the trail.
You’re not sure exactly what you will find, but you are curious to follow this path to lead you closer to the glowing in the distance. As you continue walking, the sound of crickets grows louder and the glowing in the distance becomes clearer that this path is leading you to a wide-open field.
This field is full of honey-colored straw, blowing gently in the wind, and as you walk through the tall grass, you let your hands brush over the soft tips. The grass feels feathery. There’s something about being in this wide-open field. It makes you feel rich and alive.
You feel free and you begin to run and play as you would when you were a child. In fact, you see yourself now in your child form, wearing your favorite clothes from childhood, running around and playing freely in this field. You hear your laughter and you see something off in the distance that you loved in your childhood. You light up with joy ready to embrace it. You run towards it. What is this? What makes you feel so happy?
You let yourself see all of the details. Noticing every color, shape, texture, and paying close attention to how it makes you feel in your heart.
And this moment you realign with that happy childhood feeling, a feeling of freedom and bliss. Spend several breaths enjoying this moment. In your mind’s eye, fill in any details. And now with gratitude in your heart, you say thank you to whatever this memory was in the field, and you begin to transform back into your current physical body.
Walking back through the field and entering back onto the tree line trail. You notice the sun is setting now the sky above you looks pink and purple. There are thick, heavy clouds in the distance causing the sky to look ethereal. And you continue stepping on the leaves, crunching the earth beneath you as you walk back to where the trail started.
Taking one last moment, breathe in appreciation for this beautiful place. When you’re ready, exhale with a sigh and slowly bring your awareness back to the room around you. Opening your eyes whenever you’re ready.
Visualization Meditation: 20 Minutes
Meditation Script for Midnight Sky Visualization
Welcome to this relaxing meditation… get ready to surrender your old stressful ways and get fully connected to the real you through the power of visualization…
I am honored to have your presence during this delightful experience. This session guides you to a beautiful glade surrounded by the night sky…
Find a nice, comfortable position and gently close your eyes.… Your arms rest softly by the sides of your body…
Allow your arms and legs to feel heavy and relaxed…. Grant your body permission to remain calm, yet your mind be awake and present while you listen to my voice…
(pause)
Breathing in, and let it go. (pause) Breathing in again, send love and compassion to the whole body… exhale, and smile at your existence… Be aware of the wonderful self-healing ability that works in your body automatically… Your loving attention supports it… and provides a space for total regeneration… (pause) Feel gratitude for every single cell in your body. See if you can let the body relax even more deeply… (pause)
Nice breath in and out… and once more, respecting the nature of a full breath…
(pause)
Now, begin to visualize that you driving down a long winding country road in the dark of the night… each mile you are traveling further out into the seclusion of nature… you can see your headlights beaming through the crisp darkness, illuminating the pavement in front of you…
As you drive, you become more and more relaxed, enjoying the smooth ride of the car… no one passes you by and it seems like the entire road belongs solely to you…
You can see city lights glowing with warmth dwindling in the distance behind you, but you cannot hear the sounds of the city… all you can hear are the sounds of thousands of crickets and the occasional nighttime frog passing through your open windows…
You make your way to a small turn down a charming dirt road… Going deep into nature, you come to a wide and secluded glade… a perfect cleared area that is big enough to allow a full, incredible view of the night sky… you pull your car into the grass… when the headlights turn off, and you get out of the car, it takes a second for your eyes to adjust to the darkness…
Then you see it… the night sky brimming with stars, you can see more white lights in the sky that you have ever been able to before… it looks like glitter pouring from the heavens…
You are simply enjoying gazing up at the night sky… you are far out where the sky is a matte black… and a few stars seem to twinkle in a rainbow of colors…
There is one tree in the middle of the glade with you… an old giant oak… you can see that this tree holds a city of fireflies… flickering their light for you… you can hear the crickets chirping around you… the orchestra of a thousand crickets is so very relaxing…
Take a seat near this tree and feel the energy of life it holds under the midnight sky…
You spend a few moments to enjoy the sounds of nature… no man-made structures are around you…. It’s only you and the sky…
(pause)
Imagine how far away the common daily things like your job, your duties, your family and your routine are from you here in the glade…
(pause)
You can feel the delight of disconnection from all the hustle and bustle of life…
(pause)
Take a deep breath through the nose… smile… and exhale out of your mouth with a long deep sigh…
Feeling any stress disappearing and melting away along with the chaos you left behind in the city…
(pause)
In this hidden glade there is no time or space for bad emotions, even sour feelings and memories… they simply cannot exist here…
It’s time to enjoy the silence…
The only things you can see are the stars above you and the silhouette of a giant tree…
(pause)
Notice the soft grass below your feet… feel the earth supporting you…
(pause)
You feel blessed…you feel at peace…you feel grateful for this hidden secret place you can call your own..
In this glade, fully connect with the real you… the one who has been hiding… the one who is always too busy to just stop and recharge…
Imagine that you are connecting to the true you which is found in the seclusion that only nature can provide…
(pause)
Now, it’s finally time.. now everything is clear… you are now your true self… complete, whole, and honest…
(pause)
You can easily visualize your future now, full of good, healthy choices each and every day… you can see that you authentically push towards your goals, without getting discouraged by the negative thoughts that are bound to try to stop you… everyone has these thoughts, you are no different than anyone else… but you choose to take these negative voices and turn them into inspiration….
Here in the glade, this is the place where ultimate inspiration can take place…
(pause)
Take one last look at the sky filled with stars… allow it to bring you ultimate joy and fill you with the power of creativity…
(pause)
Great…
Now begin to walk back to your car that is parked along the edge of the surrounding forest… you turn around and take one last look at the giant oak filled with twinkling living lights…
This is the most peaceful scene you have ever witnessed…
(pause)
You get into your car and the headlights erase the darkness and you start to drive back down that gentle dirt road… feeling that you are an entirely new person after this experience…
As you wind back down the country road, the lights of your town come into view along the horizon… you are excited to step back into the busy world with the intuition that you reconnected within nature…
Knowing that the peaceful memory of the secluded glade is forever within your mind….
Wonderful…
Gently begin to return your awareness to the present moment, and your current surroundings, bringing back an authentic existence to your everyday life… and open your eyes…