Free 10 Minute Guided Meditation Script: Awareness of Emotions [PDF]

Hello and welcome to this meditation. 

Our emotions and feelings can be overwhelming sometimes, and we need to get in control of these areas in order to be productive, happy, and at peace.

In this session, we will get more familiar and comfortable with all of our emotions.

All emotions have opposites and if you only experience one half, your emotional state can get really unbalanced and even unpredictable.

Let’s start by sitting down straight spine, legs crossed or uncrossed, and your spine comfortably straight.

Sitting with honor and dignity.

First let’s take 5 deep full breaths in to relax a little bit, and get connected to our body.

1 Full breath in.

Make your ribs and belly expand and exhale, let it go.

2 Take a full breath in hold it just for one second and let it out very slowly.

3 Inhale fully filling your belly like a balloon.

When you let go, your belly gently falls.

4 Full strong and deep breath in.

And as you exhale let your body relax just a little bit more.

5 Take another full breath in and this time let the breath fall naturally.

Let your body breathe on its own now without any effort or control.

Now remember a time when you felt really joyful about something.

It could be something that you have achieved in the past or that you were happy about recently.

Feel the joy.

Feel the happiness.

See all the details vividly of you being so joyful and happy.

Let the feeling of joy expand.

Happiness.

Good.

Now observe where exactly where this emotion is located.

Does it have some sort of shape or color.

Does the feeling of joy move around or is it still really getting familiar with all of the sensations of this feeling.

No need to think about anything, just observe.

Good job you can relax your focus now and remember that you can always come back here to this joyful state, just by remembering it, and feeling it.

Now let’s get familiar with the opposite emotion of joy, sadness, and despair.

Don’t worry about being uncomfortable with these feelings and emotions.

They are completely normal, and feeling these emotions is beneficial in many ways.

It’s actually our reaction and feeling of the need to escape them that what’s

causing them to linger for longer periods of time and they become extremely uncomfortable.

So, start off by remembering a time when something really brought you down, something that maybe made you cry, remember that strong sad feeling.

Don’t be afraid, it’s a completely normal and harmless feeling.

Now really feel exactly where this emotion is located.

How does it behave in your body?

Does it have a shape or a color?

Is it moving around?

Get familiar with all of the details of sadness.

No need to think about anything or do anything with this feeling, just observe it.

The feeling of despair.

Now notice when you let yourself feel these sad feelings, the energy moves, and lifts.

It begins to balance when you allow the feelings of sadness to be felt.

Good.

Now we will bring ourselves right back to that joyful feeling and change the whole state of our body with the power of our mind.

Remember that joyful memory again.

Feel the joy.

Start small and then grow inside you.

Seeing all the details of this wonderful memory.

Feeling yourself smile.

Happiness.

See yourself moving around with excitement.

Joy.

Remember again where joy is located in your body.

Feel it exactly how it is.

Good.

See how easy it is to feel our emotions by just thinking about them.

You have become acquainted with the feelings of sadness and the feelings of happiness.

All emotions are welcome, and we must respect each of them.

Whenever you are ready, open your eyes and look around and know that it’s ok to feel whatever you feel.

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To ensure the best experience, we suggest using a desktop device for your initial download.

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• Create audio and video recordings that you can use for your business (including apps, YouTube, courses, and podcasts). You can share these recordings online and/or play them during sessions you lead
• Grow your business
• Use these scripts in courses you create, share, and sell
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• Edit and customize

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This script has been crafted with love and formatted in a clear, organized layout, making it easy to read aloud for individuals or groups. It is suitable for personal and professional use, including YouTube videos and monetization, and for voiceover recordings.

Use this script to lead your own meditation, edit or alter the script to suit your needs, use it in courses you create and sell, or use it privately with your clients.

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