Free 10 Minute Guided Meditation Script for Tranquility and Balance [PDF]

Two of the forces that we’re cultivating in meditation practice are tranquility and energy, calmness and alertness, relaxation, and investigation.

In any method of meditation, we work to bring these together, to bring them into balance.

So it’s said that from the beginning, this is reflected in our posture.

If you’re sitting, you want to have your back straight without being stiff or tense.

Too much energy.

You also don’t want to be slumped over so that you’re nearly bound to fall asleep.

You want to be upright, not have too much tranquility, and relaxation.

So if you sit straight without being tense, and here, too, you can close your eyes or not, and center your attention on the feeling of the normal natural breath, and notice the play of energy or interest and calmness or relaxation in how you are with the breath.

Are you way far back, don’t care really what it feels like?

Come forward a little bit.

Feel the actual sensations at the nostrils, at the chest, or at the abdomen.

Do you have sort of a death grip on the breath thinking if I hold on really tight, my mind won’t wander?

When in fact, it will actually wander more.

Maybe you need to relax a little bit.

If you can feel yourself in the place in the middle with tranquility and alertness, you’ll see how just one breath is tremendously fulfilling.

We’re not overriding it.

We’re not shrinking back from it.

We’re rather meeting it completely.

Sometimes in my own practice, I use this image of holding something very fragile, very precious like something made of glass in my hand.

If I were to grab it too tightly, it would shatter and break.

But if I were to get lazy or negligent and my hand would fall open, it would fall off and break.

So I just cradle it.

I’m in touch with it.

I cherish it.

And so, too, we are with each breath.

We don’t want to grab it too tight nor be too loose, too energized or too relaxed.

We meet this moment, we meet this breath, and we cherish it one breath at a time.

If you find yourself getting way far back, bored, disinterested, come forward.

If you’re too far forward, too tense, trying too hard, settle back, let the breath come to you.

If you feel you need to adjust the balance, don’t worry about it.

You needn’t question yourself am I too tight?

Am I too loose?

But let your intuition arise.

Then come back to the place in the middle.

It’s just one breath.

If you have too little energy, you’ll get sleepy, sluggish, dull.

You can sit up a little straighter.

If your eyes have been closed, you can open them up.

Maybe take a few deep breaths to allow the sensation to be more intense.

And then once again, allow the breath to become natural.

Aim your attention toward just one breath.

It’s the whole universe. 

Nothing else matters.

If you have too much energy, you’ll feel restless, agitated, and worried. 

If that happens, see if you can feel the sensations of one breath as though your hands were in the water and you felt the water swirling around, all the different sensations.

So, too, with your mind, your attention, you can feel the sensations.

It will soothe you, and ground the energy.

You can feel just one breath.

And when you feel ready, you can open your eyes and relax.

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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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