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

Original price was: $5.94.Current price is: $2.97.

10 Minute Guided Meditation Script Awareness of Sensations
Free 10 Minute Guided Meditation Script: Awareness of Sensations [PDF] $5.94 Original price was: $5.94.$2.97Current price is: $2.97.
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Find a comfortable seat. 

This may be on a cushion on the floor, with the hips higher than the knees, or on a chair, with both feet flat on the ground.

However you are sitting, hold the spine upright in a tall, neutral position.

Take a moment to inhale your shoulders up to your ears, and then with a sigh out, release the shoulders down and back.

Soften your belly, soften your thighs, and let your sitz bones drop into your seat a little more.

Notice what’s speaking to you right now, and what needs to adjust.

Adjust if you need to, allow the body to settle in, and get quiet.

Once you’re settled, close your eyes, close your lips, and breathe slowly and quietly in and out through your nose.

Follow the awareness of your breath inward, toward your body.

Notice your presence right here and right now.

Nothing to do other than to notice the breath and the body itself.

Let that thought help you settle in further, with greater patience.

(little pause here)

In this quiet and stillness, guide your attention to your feet.

Open to sensation in the feet. 

Your toes, instep, arches, heels, and ankles.

What do you notice?

Is it pleasant? 



And if you notice nothing, take note of that too.

Is the absence of sensation in the feet pleasant, unpleasant, or neutral?

Whatever arises, lend it a quick label, and then we move on.

Notice sensation in the lower legs.

Pleasant, unpleasant, or neutral sensation in the calves, shins, or knees.

And then the upper legs.

Neutral, pleasant, or unpleasant in the thighs, hamstrings, sits bones, and pelvis.

Whether you notice one sensation or many, or none at all, lend it the quick label, and then we move on.

Bring your attention to your belly, your waist, and your low back.

Your ribs, your mid-back, your chest.

In what ways is the body speaking to you?

And what is the quality of what it has to say?

Pleasant, unpleasant, neither?

Listening now to the upper back, the shoulders, and all the way down into the upper arms, elbows, lower arms, wrists, and hands.

Pleasant, unpleasant, or neutral?

What do you notice in the neck, the throat, your chin, jaw, mouth and nose, eyes, and ears, the whole head?

Pleasant, unpleasant, or neutral?


Having scanned through the whole body, choose now the one place in which you sense the body speaking to you the loudest.

Maybe there are several areas asking for your attention but choose one.

Settle your attention on that one area, or that one sensation.

Is it pleasant, unpleasant, or neutral?

Stay here and explore.

Move towards the sensation with curiosity. 

Turn further inward. 

Towards its source.

Is the source of the sensation in your body? 

Or in the mind?

Is it moving? 

Is it changing? 

Can you pin it down?

If it’s moving, what’s moving? 

The physical sensation, or your awareness of it?

Can you separate into parts, the sensation, your awareness of the sensation, and the label you’ve given of neutral, unpleasant, or pleasant?

Remain with awareness in this spot right here, for five more slow steady cycles of breath.

(pause, time for five breaths)

Notice the space between the physical sensation and your awareness of it.

Notice the space between your awareness of the sensation, and the label.

Pleasant, unpleasant, or neutral.


As you remain right here, noticing what’s arising in this one spot, is it changing?

What is different?



Is it better or worse? 

Any change to pleasant or unpleasant?

There are no right or wrong answers, your experience is your own.

Stay for five more slow, steady cycles of breath.

Five breaths in, and five breaths out.

(pause/time for five breaths)

Release the focus on this one spot. 

Come back to awareness of the breath, and the body as a whole.

Notice your presence here, seated, with nothing to do but be still in your body, with your breath.

The body, the breath, even here in this stillness, in flux, in motion.

The body breathing itself. 

The breath moving the body.

All of it changing. 

All of it with equal potential to inspire awe.

All of it with equal potential to feel pleasant.

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!

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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.

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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.

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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.


  • 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

Frequently Asked Questions

You can use them to lead sessions for individuals or groups, record audio and video versions to share online or sell, or even create your own courses. And if you prefer to keep things private, they’re perfect for your personal practice too. Just remember: these PDF files are for your use only and cannot be resold or rebranded without permission.

Of course! Feel free to customize the language and make it your own so you can confidently guide others in a way that feels natural to you. Just remember, don’t resell the PDF files as they are or with your own branding.

Our scripts can range in length from just 5 minutes to a maximum of 45-60 minutes, depending on the script you purchase and how much silence you’d like in between sections. We believe in giving you the freedom to choose what works best for you.

Our scripts are available in a beautifully designed and easy-to-read format as separate PDF files. They are hassle-free to follow and understand. You are absolutely free to record audio or videos using the scripts and monetize them. Let your creativity soar!

Good news, you won’t have to wait for anything in the mail. Our Scripts are completely digital, so as soon as you order, everything can be downloaded right from the internet! And the best part? Instant online access to the Scripts is all yours. No delays, no fuss.

Once you’ve placed your order, you’ll have immediate access to the scripts and can easily download them onto your computer. Plus, since the files are in PDF format, you can use them on any device – from a computer to a tablet or mobile phone. To ensure the smoothest experience, we recommend downloading the scripts onto a desktop computer for your first go-around.

After you finish downloading, head to the ZIP file on your computer. Simply right-click (or control-click for Mac users) on the file. A menu should appear with options like Extract, Extract All, or Unzip. If none of these options are visible, consider downloading a free program that can unpack ZIP files such as WinRAR or 7Zip. Choose one of the menu options, and follow the instructions that appear. This should create a new folder containing the contents of the ZIP file. Easy peasy!

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