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Free 10 Minute Guided Meditation Script for a Bad Day [PDF]

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

10 Minute Guided Meditation Script for a Bad Day
Free 10 Minute Guided Meditation Script for a Bad Day [PDF] $5.94 Original price was: $5.94.$2.97Current price is: $2.97.
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We all have those days when nothing seems to be going our way.

You may be feeling under the weather, emotionally exhausted, or overwhelmed with responsibilities.

Labeling the day as a “bad day” may feel right, but it is often inaccurate — no day is 100 percent bad; there is almost always something good, however small.

You can train the mind to recognize both the good and the bad, helping you see clearly that there are likely also pleasant and enjoyable moments during the day and that none of these moments is permanent.

When you do have painful moments, you can respond with compassion and rewrite the story of the day.

This practice works well when you are in the midst of a difficult day.

Find a quiet place and a few minutes to sit in silence.

Closing the eyes, begin by settling into the body.

Feel yourself sitting still, the connection of the body with the chair or cushion, and the movement in the body related to breathing.

Bring to mind something difficult you have experienced today.

Use a specific event, a general feeling, or whatever arises naturally in the mind.

As the feeling of your “bad day” arises, pay attention to what that experience is like.

Notice if there is a feeling in the body or any thought processes in the mind.

Steer clear of picking it apart too much; instead, tune in to the overall experience and emotion.

Ask yourself how it feels to be having a tough time today.

With awareness of how this feels, begin offering yourself some compassion.

Retain some awareness on the experience in the mind and the body.

You can silently offer these phrases:

This is a moment of pain [or difficulty, discomfort, or suffering].

May I tend to this pain with caring awareness.

After five minutes of offering compassion to yourself, let go of the phrases.

Bring something to mind that has brought you joy or contentment today.

See if you can find a moment in which you weren’t enveloped by the discomfort or pain.

It may be when you first woke up, a nice conversation with a friend or coworker, or the time you were eating lunch and not focused on the difficulties.

As something comes to mind, connect with how the experience felt.

Recognize that although you may be having a hard day, here is a moment of freedom from the pain.

Offer the simple phrase “May I appreciate this moment.”

Continue bringing to mind other times in which you experienced some contentment during your day.

As each new one comes up, sit with it for a few deep breaths and repeat the phrase.

As you run low on pleasant or enjoyable experiences, look for the neutral moments in your day.

As you finish the practice, reflect for a minute on the whole of your day.

Without denying your own experience of having a bad day, also recognize that the entire day was not unpleasant.

Tune in to the fact that many moments were pleasant or neutral.

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!

15 Minute Yoga Nidra Scripts

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.

20 Minute Yoga Nidra Scripts

35 Minute Yoga Nidra Scripts

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.

40 Minute Yoga Nidra Scripts

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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