Free 10 Minute Guided Meditation Script: You Are Joy [PDF]

Sit comfortably in a quiet place with your spine up tall

Relax your shoulders, your belly, and your thighs

Shift back slightly so your head and your shoulders sit directly over your hips

Close your eyes and feel the connection between your hips, or your legs, and the earth

As you breathe gently in and out through your nose

Allow yourself to get further settled into your seat

With this rooting down, notice the energy you receive back from the earth

Feel how your connection to the support underneath you helps you feel tall, awake, and alive

Remain connected to the body and the breath, aware of the body and breath

Feel how the body seemingly breathes itself

Notice the wonder of the rise and fall of your chest

The wonder of the continual movement of breath

Soften into a deep feeling of gratitude for the body itself and your breath

Sense your heart opening to the miracle that is your body

Recognize all the wonderful ways in which it functions

And all the amazing ways in which it allows you to connect with your world

Feel your heart open to the miracle that is your breath

Conjure up a heartfelt gratitude as you delve into present-moment awareness

(pause 3 breaths)

Recognize how precious and how extraordinary your breath and your body are

Feel your body softening, and opening into this awareness

Feel all tension release from your forehead, your shoulders, your belly, and your thighs

And then intentionally, ever so slightly, turn up the corners of your mouth

Notice how the body reacts to this subtle smile

And turn toward that sensation

(pause 3 breaths)

Label that sensation as happiness, as joy, or as bliss

And sit with it

Hold your subtle inner smile, and explore

Notice what arises

(pause 3 breaths)

Notice too, that this sensation of joy is available to you

Right here, right now

Doing something as simple as sitting still, watching and noticing

Right here and right now,

The more you can be present

The more you can free yourself from thinking about what comes next

The more you can free yourself from ruminating on what has already happened

The more you are available to notice this joy

(pause 3 breaths)

Notice that joy doesn’t so much arise,

But joy is revealed.

Joy is most available to you when you are available to be nowhere other than right here, right now

Rest your whole body in this state of joy

And identify with this bliss

As who you really are

(pause 3 breaths)

This happiness, this joy, this bliss,

Is what remains when you drop all your superficial thinking, and doing

It’s what remains when you’re nowhere other than present, right here

This joy is you.

It is your natural state

Recall this sensation

And remember, that this joy, as you, is available to you at any time.

Anytime you’d like to come back to this feeling

All you need to do is stop what you’re doing and notice

So right here, acknowledge the ease, the spaciousness

Acknowledge the gratitude and awe

Acknowledge your inner smile, and the sensation of joy

Get to know joy in this moment

And make a promise to remember joy,

To turn towards joy,

And to notice who it is that you truly are

Even as you return to 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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