Free 10 Minute Guided Meditation Script: Noticing Your Feelings [PDF]

Sit quietly for a few moments, settling into your seat.

Notice the feeling of your breath entering and leaving your body.

Notice the sounds around you… the sensations on your skin… the sensations within your body.

Notice any thoughts that might be floating to the surface.

(pause)

Imagine these thoughts as icebergs.

The thought is what we see above the surface of the water.

Beneath the surface, the much larger part is an emotion – or several.

For example, if we are thinking about our long to-do list and how we’re never going to get it done, the emotion below the surface might be anxiety or guilt.

If we’re struggling with an argument we had with a loved one, the underlying energy might be sadness or a feeling of abandonment.

What emotions are beneath your thoughts right now?

If you are able to, name these emotions out loud, or write them down.

When you notice the temptation to get lost in the story (i.e. “I feel sad and I don’t know what to do and what if I tried talking to her…”) gently return to the emotion.

“I feel sad.”

“I feel angry.”

“I feel hurt.”

“I feel lonely.”

Notice if there are any emotions lurking around that might feel less difficult.

Is there any joy?

Excitement?

There is space for all these emotions to coexist.

Every time a thought arises, name the emotion beneath it – that large, often unseen part of the iceberg.

Continue naming the emotions until it feels as though you’ve named them all.

(pause…)

Once you feel like you’ve named all your current resident emotions (don’t worry, if more pop up, it’s never too late), see if you can feel where these emotions are living in your body.

This is a practice that takes some time to establish, so be very patient with yourself.

We are not accustomed to taking note of what we’re feeling in our body unless it’s acute pain or an open wound.

One way to do this is to look for tingling or tightness.

Emotions can also show up as a fluttery feeling, or a clenching.

Or you might feel actual, physical pain.

Try going through your slowly, body bit by bit, to keep things simple.

Do you notice any sensation of emotion in your head, neck, and throat area?

Your chest, upper back, and the space around your heart?

Travel through our shoulders. 

Your upper arms.

Your hands.

Your stomach area.

Lower belly and pelvis.

Bring your consciousness to your seat and lower back.

Your legs.

Your feet.

If you noticed any feelings in any of these places, observe them, but don’t interact.

Note them, but don’t try to change anything.

Be curious, but compassionate.

It is human to have emotions.

If we are alive, we are feeling them in our physical body.

If we’ve been busy or preoccupied for some time, we may not have noticed these feelings until now – or we may not want to be experiencing these emotions.

See if you can allow your feelings to just be there.

See if you can pull up a chair next to the fluttering, or the buzzing, and experience it.

Notice if any fear comes up around doing that, which is very natural.

If something feels too traumatic or jarring and it doesn’t feel safe to feel, please let it go for now.

(pause a while)

Notice if there’s a message your body or self needs to hear right now.

It could be, “I’m here.”

It might be, “You are loved,” or “I am loved.”

Some other examples that might work:

“It’s safe to feel this.”

“You’re doing your best in this moment.”

“Forgiven.”

“I am worthy.”

It may help to place a hand gently on your chest or stomach.

Repeat this message to yourself gently and kindly until you notice a shift.

Then, gently, let it go.

You can repeat this with as many feelings as you like.

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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