Free 10 Minute Guided Meditation Script for Gratitude & Self-Love [PDF]

Welcome to this meditation, today you will practice the art of self-love.

Get into a meditative position, seated on the ground in a crossed-legged position.

You can place a pillow under your tailbone to tilt your posture forward.

Make your spine straight, balancing your head above your spine.

Feel yourself sitting with dignity, honoring your existence.

Now begin to breathe by slowly pushing your stomach out on the inhale, and when you exhale, just let the breath go naturally.

Inhale, expanding your belling, and exhale returning to relaxation.

If you have slouched, adjust your posture again so that you are sitting tall and proud.

Inhale again, breathing slowly and fully, and exhale into relaxation.

Very nice.

Become aware of the fact that you’ve taken the time out of your busy day to spend this moment with yourself.

Extend gratitude towards yourself for this opportunity.

Inhale, say to yourself “I am grateful.”

Exhale, say “for this moment.”

Repeat this mantra for 5 more breaths.

Inhale, “I am grateful” exhale, “for this moment.”

Allow the breath to relax you.

Inhale, “I am grateful” exhale, “for this moment.”

Breathing deeply and fully.

Inhale, “I am grateful” exhale, “for this moment.”

Feeling supported by the breath.

Inhale, “I am grateful” exhale, “for this moment.”

Breathing fully is an act of self-love.

Inhale, “I am grateful” exhale, “for this moment.”

Good.

Allow your breath to flow naturally now and become aware of how you are feeling.

Sit in silence for a few moments, basking in the fresh oxygen you’ve just created.

(Pause)

Now bring awareness to your thoughts, notice what you are thinking, and see your thoughts as if they are passing by like you are sitting in a train looking out the window as you ride along.

Imagine that you are on this train, sitting in a plush window seat, gazing out the window.

You can see your thoughts out the window passing by and begin to practice the art of nonjudgement.

This simply means having an open, curious, and non-judging attitude.

If a negative story presents itself, do not over-identify with it.

Just watch it pass by the window as if it is a scene out the window of the train.

Relax even more by visualizing this soothing train ride clearly in your mind.

Return your focus to your posture, and make sure you are sitting tall with honor.

Breathe in and out, allow the breath to fill you with confidence.

Breathe in the feeling of confidence, and exhale, feeling a sense of purpose.

Never forget that no one knows you better than yourself.

So, bring into your mind the qualities that make you, you.

Think about all your attributes, the good, the bad and even the quirky.

See these qualities about you pass by just like the window on the train, and smile at all of them as they present themselves.

Breathe fully in and let the breath go.

Now dive deeper into those qualities about you that you have labeled “bad”. 

Begin to question the source of these labels, perhaps some things you think are negative are only because someone else told you so.

Breathe in and out.

Other people’s opinions of you are subjective, and many times indicate something they don’t like about themselves.

Think now about anything that someone else has called you or labeled you as.

Breathe in deeply, to access truth within you.

And breathe out, seeing clearly how you feel about this label.

Realize that this is not who you are, and let it go completely.

Bring into your mind those qualities about yourself that you value and appreciate.

See these aspects of you very clearly.

Visualize yourself in action right now, living out these attributes in your daily life.

Breathe in a fresh and new idea of yourself.

Exhale, with a sense of confidence that this is who you are inside and out.

You create your own reality, by simply focusing on it, and visualizing it.

Picture yourself now exactly how you want to be as if you have already accomplished it.

Notice the details very clearly.

Where are you?

What kinds of people are around?

Home in on ever more details now, what kind of clothes are you wearing?

And can you sense that you can feel the clothes on your skin?

Continue to visualize yourself exactly how someone who loves themselves fully would be.

(Pause)

Good.

Retain good posture one more time, holding yourself with dignity.

Take another nice deep breath in representing accomplishment, and let it go, feeling full of self-love.

Whenever you are ready, return your awareness to the present moment, ready to take on the day full of love.

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