Free 10 Minute Guided Meditation Script: Facing Challenges [PDF]

PURPOSE/EFFECTS 

Difficult external situations we can’t change will happen to all of us sooner or later.

It could be something very personal, like the loss of a job or a loved one, or an environmental crisis we feel helpless to change. 

This worksheet offers a practice you can use when there is something unpleasant happening that you can’t control.

Instead of looking outside to feel better or safer, you can try something different and turn within.

You can look for a place inside of you that is ok, a place of quietness and strength that isn’t dependent on any external factors.

INSTRUCTIONS

This is based on a traditional mindfulness practice.

The purpose is to make your usual unconscious stream of thoughts, emotions and sensations conscious.

The way we feel and act is often hijacked by thoughts and feelings that happen so quickly we’re not even aware of them.

All of a sudden we’re upset or anxious or angry in a situation that needs our attention and care.

FIRST STEP • NOTICING AND NAMING

Make yourself comfortable, either sitting or lying down, and close your eyes.

Let your attention gently scan your body for physical sensations, like cold or heat, or tightness or relaxation.

Then, start to notice any thoughts or emotions that may be passing through.

Whenever you notice a thought or an emotion, you’ve already started the practice.

You noticed.

And once you notice, name what you noticed with one word, “Thinking” or “Feeling” or “Sensations.”

It’s really important to notice any judgement or criticism of your efforts.

Just add one of the labels, congratulate yourself for noticing and then watch for whatever comes next.

This seemingly simple step of naming and noticing creates just a bit of space between you and your experiences.

You notice that thoughts and emotions begin and, if you let them be, they end.

And you create a place where you can choose to follow them or not.

SECOND STEP • ALL THOUGHTS ARE JUST THOUGHTS

The next part step is to do your best to notice and name all thoughts as just thoughts, and all emotions as just emotions.

A thought about forgetting to pick up dinner on the way home and a thought about your loss of income during the pandemic are just noticed and named. 

They’re both just thoughts that come from somewhere and then disappear again.

Or if you remember the irritation at your partner not letting you know they’d be home late is treated just the same as feeling lonely because you can’t see your family.

They’re both just emotions that come for somewhere and then disappear again.

So, what good does this practice do? It will help you notice the acts of thinking and feeling themselves, instead of the content of individual thoughts and feelings.

Thoughts and feelings, of all sizes and shapes, from mild to overwhelming, come and go.

Try it.

You may find it a relief to see that the hundreds of thoughts you have each day are just one thing: thinking.

And your thinking isn’t you.

LAST STEP • NOTICING THE ONE WHO NOTICES

This step is hidden in the first two.

When you notice and name, and do your best to treat all your thoughts and emotions the same, you begin to sense a part of you that is not in the thought.

It is aware of your experiences, able to witness them, but not caught in them.

There is a place of clear, compassionate witnessing of everything that’s happening.

If you’re someone who is sometimes overcome by troubling thoughts and emotions this really is a relief.

With a bit of practice, this witnessing awareness becomes more familiar and has a kind of draw to it.

There’s a calm and peace to this place that is aware of your thoughts and feelings, but isn’t part of them.

CONCLUSION

So the two wings of this practice can help you in challenging times.

The first wing will show you how to have a lighter touch on your thoughts and feelings, to let them move rather than holding on too tight.

And the second wing brings you into connection with a quiet, always present space of calm inside you that can be your oasis in hard times.

And the more you practice, the more accessible that space will become.

REFLECTIONS

Did you notice a particular thought or feeling that was hard to label and move on from?

Were you able to sense the witnessing space in you that noticed and named what was happening?

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.

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