Free 10 Minute Guided Meditation Script: Gratitude for Your Helpers [PDF]

Sit comfortably in a quiet place where you can be free from distractions

Whether you’re on a chair or the floor, sit tall with a neutral spine

Close your eyes, and breathe in and out through your nose

Take a few cycles of breath to settle into your seat,

And to settle the energy of your mind

(pause 3-5 breaths)

And then now that you’ve arrived,

Invite in your helpers.

Bring to mind anyone who has ever helped you in your life

And you remember each one, invite them to sit in the sky ahead of you,

And see them there, looking down and smiling upon where you are right here, and right now

Remember all the way back to your mother and father perhaps

Or your family, those who helped raise you

Recall who it was who taught you the most basic survival skills in life

Who taught you eat, how to brush your teeth, how to tie your shoes

Recall all the traditional teachers and helpers in your life

Remembering who taught you how to read

How to critically think

Who taught you how to ask questions, or wonder

And then also invite in those who occupy non-traditional roles

Someone you know who helped you by simply being an example, or a listener,

Or someone who was an inspiration

And then maybe there have been helpers in your life who appeared in challenging ways,

Forceful, even wrathful perhaps

And if you’d like to, invite them too, to sit up there with the others, smiling down upon you

Invite in anyone else who deserves a place of honor

Anyone whose life has changed the course of yours.

Anyone who has contributed to who you are.

And once they are up there, feel their presence

See them, smiling upon you, proud of you, loving you

Feel their support and their love and their care for you

Visualize that love and support and care as rays of light, shining down on you

Allow it to seep into you body

And feel its warmth

Feel the warmth of that light both within you, and like a blanket surrounding you

Allow for your body to be held by all that love and kindness

And recognize where it is that you are

Here, meditating

Continuing to grow

Continuing to learn

Walking the path of self improvement

Recognize how precious and how special and how rare that is

And recognize how each one of your helpers has somehow contributed

To your arrival right here in this place and time

(pause 3 breaths)

As you feel their warmth shining down on you

Remember that you are never alone

And that these helpers, in some sense, are always with you

Feel their warmth in your heart in particular,

And generate a deep sense of gratitude for each of your helpers

Of all the light that’s shining down upon you,

Of all the light that’s seeping into your body, and your heart

Send some of that light back out to your helpers

From your heart to theirs

If and when you’re ready to close your meditation

In your own words, thank your helpers

As you thank them, send them light from your heart

Smiling back upon them, as they smile down at you

And then visualize each and every one of your helpers

And all the light surrounding them

Dissolving into one bright shining ball of gold

A globe of pure light, vibrant and glowing

Feel that light slowly descend from the sky above you

To the center of your heart

Feel its warmth, the warmth of your countless helpers within you

Stay connected to that warmth as you slowly open your eyes

And remember all your helpers, and that light within you heart

As you move about your day

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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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