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

Please find a comfortable position in your chair.

Sit upright with your feet flat on the floor, your arms and legs uncrossed, and your hands resting in your lap.

Palms up or down, whichever is more comfortable.

Allow your eyes to close gently.

Take a few moments to get in touch with the movement of your breath and the sensations in the body.

Bring your awareness to the physical sensations in your body, especially to the sensations of touch or pressure where your body makes contact with the chair or floor.

Now slowly bring your attention to the gentle rising and falling of your breath in your chest and belly.

Like ocean waves coming in and out, your breath is always there.

Notice its rhythm in your body.

Notice each breath.

Focus on each inhale and exhale.

Notice the changing patterns of sensations in your belly as you breathe in and as you breathe out.

Take a few moments to feel the physical sensations as you breathe in and breathe out.

There is no need to try to control your breathing in any way.

Simply let the breath breathe itself.

As best you can, also bring this attitude of generosity allowing and gentle acceptance to the rest of your experience.

There is nothing to be fixed, no particular state to be achieved.

As best you can, simply allow your experience to be your experience without needing it to be other than what it is.

Sooner or later your mind will wander away from the breath to other concerns, worries, images, bodily sensations, planning, or daydreams, or it may just drift along.

This is what minds do much of the time.

When you notice that your mind has wandered, gently congratulate yourself.

You have come back and are once more aware of your experience.

You may want to acknowledge briefly where your mind has been.

“Ah, there’s thinking” or “Oh, there is feeling.”

Then gently escort your attention back to the sensation of the breath coming in and going out.

As best you can, bring a quality of kindness and compassion to your awareness, perhaps seeing the repeated wanderings of your mind as opportunities to bring patience and gentle curiosity to your experience.

When you become aware of bodily sensations and feelings, tension, other intense sensations in a particular part of your body, just notice them, acknowledge their presence, and see if you can make space for them.

Do not try to hold on to them or make them go away.

See if you can open your heart and make some room for the discomfort, for the tension, for the anxiety, just allowing them to be there.

Is there enough space in you to welcome all of your experience?

Watch the sensations change from moment to moment.

Sometimes they grow stronger, sometimes they stay the same, and sometimes they grow weaker.

It does not matter.

Breathe calmly into and out from the sensations of discomfort, imagining the breath moving into and out from that region of the body.

Remember, your intention is not to make you feel better but to get better at feeling, and noticing.

Now stay with your experience in this same way for as long as you’d like noticing the movements of the breath with a gentle attitude of intention and care.

Create Meditations Like a Pro

Want to lead your own meditation sessions but not sure how to get started? Our guided meditation scripts are the answer!

They’re designed to be easy to read aloud, whether you’re addressing a group or flying solo. Plus, you can record your readings and share them online, and use them to spice up your own meditation sessions.

And if you want to offer a full meditation course, these scripts are perfect for that too!

Boosts Your Confidence and Skills

Leading a meditation session requires much confidence and skill to maintain a calming and peaceful ambiance.

With guided meditation scripts, you don’t need to worry about speaking what is on your mind.

Our scripts are designed to give you the right words at the right time, enabling you to build your confidence and deliver an excellent experience for your audience.

Helps You Create Audio and Video Recordings

Guided imagery scripts allow you to create high-quality recordings that you can share with your followers, clients, or sell as part of your business.

Whether you’re creating YouTube videos that attract thousands of viewers or building a membership-based meditation course, our scripts are adaptable for various mediums, giving you infinite possibilities for sharing your work.

Increases Your Credibility

As a meditation leader, you want your audience to trust your abilities to provide a calm and peaceful experience.

Using guided meditation scripts increases your credibility and positions you as a knowledgeable leader in meditation.

You will provide your clients with quality instruction and reliable content that will put their minds at ease.

Provides Inspiration and New Ideas

If you’re someone who struggles to come up with new and creative ways to lead your meditation, our guided meditation scripts will give you inspiration and new ideas.

You can use our scripts to focus on different aspects of meditation, like relaxation, mindful breathing, or visualization.

You can also add to or alter the script to suit your needs.

Who Are These Scripts For?

Whether you’re a pro or just starting out, our guided meditation scripts are tailored to suit your needs. Perfect for:

• meditation teacher or practitioner
• yoga instructor
• coach and counselor
• therapist
• mental health professional
• psychologist and psychotherapist
• voiceover artist
• content creator
• podcaster
• writer
• athlete
• app developer
• blogger

Our Guided Meditation Scripts Will Help You:

• Improve your meditation-leading confidence and skills
• Create audio and video recordings for your business
• Grow your business by increasing your credibility
• Find inspiration and new ideas for your own meditation(s)
• Read aloud to individuals or groups
• Enhance your self-improvement journey

What You Will Receive

Get ready to receive gorgeously designed PDF files that are a breeze to read, follow, and comprehend. Say goodbye to confusion and hello to clarity with our easy-to-use format.

These scripts can help you increase mindfulness and reduce stress, anxiety, depression, and overwhelm using proven techniques and methods.

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

Royalty-Free

• 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
• Use these scripts privately and with your clients
• Edit and customize

Save significantly with our Bundle offers

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.

Instant Download

• Digital Download
• Digital file type(s): 1 PDF
• Your files will be available to download once payment is confirmed

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