Free 10 Minute Guided Meditation Script: Not Forcing Gratitude [PDF]

“Count your blessing! Stay positive! Good vibes only!”

Pop culture puts a lot of emphasis on gratitude.

But it can be really hard to be grateful when we’re full to the brim with anger, frustration, hopelessness, or grief.

Instead of trying to force gratitude, which often doesn’t work, this meditation allows the experience of not being grateful – of being pissed off, sad, lost, or in despair – before finding the space to be grateful.

So how do we do this?

What does it mean to “make space” for a feeling?

Psychologist and biophysicist Dr. Peter Levine studied how animals release trauma.

After they’ve been under threat, animals recover by allowing their bodies to shake.

Because emotions live in our bodies.

As much as they might feel like ephemeral things we cannot grasp or understand, our emotions are actually physical and chemical manifestations of our thoughts, which our bodies are trying to process.

If you want to experience gratitude but are feeling blocked, ask yourself:

What’s eclipsing my gratitude?

What is stopping me from feeling more grateful?

Try to keep the answers to feelings (i.e “I’m feeling frustrated”) rather than stories (ie. “I’m mad at my sister and she won’t return any of my texts and she’s being passive-aggressive and…”).

It might help to write your answers down or say them out loud.

“I’m feeling lonely.”

“I’m anxious and afraid.”

“I just feel hopeless.”

(pause a while…)

Once you feel you’ve listed out the range of difficult emotions you’re feeling, choose one, and explore your body to see where you are experiencing it.

Emotions often dwell in our chests, our throat area, or our stomach.

We may feel a tightening or a fluttering.

It might feel like there’s a brick or a rock sitting in one of these areas.

The idea is not to blast through this feeling, but simply to notice and experience it, the way we would a work of art at a gallery.

(pause)

Resistance can come up at this point.

I don’t want to feel this – it’s uncomfortable!

If that’s happening for you, validate the resistance as an emotion too, and start there.

As Buddhist nun and writer Pema Chodron wisely says, “Start where you are.”

Where does that resistance live in your body?

Where do you feel not wanting to feel?

Observe your emotion and its accompanying sensations as you would look at a piece of art at a museum – with curiosity, not trying to change it.

Does the emotion feel like it has a texture?

Or a color?

If the temptation to jump into the story comes up (“I just need to tell my sister she’s wrong!”), that’s okay.

Notice it and gently put it aside, returning to the experience – the energy of what’s going on.

Pema Chodron also has great advice on experiencing our emotions:

“Stay.”

She advises us to ask ourselves to stay the way we would with a puppy.

Except now, we’re asking ourselves to stay with the emotion, even for a few moments.

But we’re doing it kindly.

We’re not shouting “STAY!” at the puppy, who would probably react by cowering and doing the opposite of our request.

We’re being gentle.

“Staaaay…”

“Staaaaay…”

We might take a few deep breaths, breathing into the area of our body where we’re having this experience.

As you go through this exercise, you might notice the emotion moving, or changing consistency, or… vanishing.

This is the beauty of meditation: we see that everything we experience is impermanent and that our bodies are actually designed to process emotions.

(pause for a while)

Once you’ve stayed with your more difficult emotions for as long as you feel called to, you might notice if a tiny space opens up for some gratitude to come in.

Which might simply be, “I’m grateful to have the time to sit quietly.”

And that’s it.

Or you might notice the beauty of the light where you’re sitting.

You might experience gratitude for your health, or the fact that you are safe, right now.

Gradually, you might notice there is room for a bit of lightness.

And sometimes, a bit more.

You might find that the longer you stay gently with your emotions, the more space there is for gratitude to seep in.

(pause)

It might not happen the first time you do this meditation.

Or the fifth.

Sometimes, we are overflowing with other emotions that need to be seen, heard, and accepted before we can get anywhere near gratitude.

But if you practice regularly, you might notice that you get to more and more of a sense of spaciousness – for the difficult emotions AND for gratitude.

The difficult negative emotions might still be present (it’s not an easy thing to be alive today and NOT feel anxiety, grief, and anger), but you might notice a widening of your circle, which also includes gratitude.

And the more we practice this – this genuine experiencing of gratitude, rather than forcing it on ourselves – the more easily it comes the next time and the next.

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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