Free 15 Minute Guided Meditation Script: Be Here and Now [PDF]

There’s a popular saying in addiction recovery circles: “One day at a time”.

This refers to our very human tendency to feel we have to solve all our problems RIGHT NOW.

That we think we have to figure out or achieve EVERYTHING. 

In a nutshell: to be in control of life.

“One day at a time” reminds us that it is impossible to climb a mountain all at once, or even to know what’s going to happen 100 feet up.

But taking it step by step makes it a lot more manageable.

It brings us back into the present moment, which, if we’re honest with ourselves, is the only place where we have any “control”. 

And that control is not usually about our external situation, but about how we’re reacting – or not reacting – to it.

(Pause.)

The beauty of meditation is that it allows us to break life down into even tinier pieces.

When we use our breath as an anchor, bringing us back to the present moment again and again as our minds wander off into problem-solving or fantasizing or worrying, we find a natural, built-in way to be present. 

In this presence, it’s easier to be compassionate to ourselves.

We do this by meditating one breath at a time.

Within this one breath, there is only the here and now.

This breath is a gentle, life-giving reminder that that conversation or presentation we are dreading or rehearsing isn’t actually happening right now.

That all we can really do and know is that we are alive, here, now.

This is the place where are.

These are sounds we hear.

This is the sensation of breathing.

Life is much simpler than we believe, but that’s so easy to forget when we get overwhelmed.

(Pause.)

A teacher of mine likes to say that breathing is a great meditation focus – because it’s portable, and free! 

And we always have access to it.

Anyone who’s ever struggled to breathe knows what it feels like to realize they’ve taken breathing for granted.

Tara Brach says, “Life is not a problem to be solved.”

Again, this is so easy to forget. We speed around on autopilot, believing that if we can just get things right, we won’t have to suffer.

And yet, the First Noble Truth of Buddhism is that being alive means we will experience pain.

There’s no escaping it.

And trying to escape it means we miss out on so much of the beauty of life.

The smell of the fresh air.

Our health.

A loved one we’re sitting next to.

The taste and nourishment of the food we’re eating.

Even entire good days can slip by us when we’re focused on making things better, or different.

(Pause.)

If you’re focusing on one breath at a time in your meditation, it might help for you to set your timer at intervals – you could 2 minutes, 3 minutes or 5 minutes.

Whenever your timer dings or chimes, you can use this as a reminder to come back to this one breath.

Then this one.

Now this one.

You can remember, again and again, how each breath contains multitudes. 

Each breath reminds us of the richness of the life we’ve been given – the richness of sorrow, of gratitude, even of anger. 

The richness of being a living, breathing being.

Remember: there is a reason meditation is called “practice”. 

We are not accustomed to moving slowly, or to being in the present. 

Everything in our culture conditions us not to. 

So it’s important to have a great deal of patience and kindness for yourself when you are trying to focus on the breath.

It can help to say, silently, “One breath at a time.”

Or, “This breath. Now this one. Now this one.”

Or you can use Thich Nhat Hanh’s reminder:

“Breathing in, I know that I am breathing in… breathing out, I know that I am breathing out.”

Anxiety may come up when we are trying to take things one breath at a time.

Shouldn’t I be doing something?

What if I fall behind?

Anxiety is not a bad thing! 

We can use it as a doorway into the present moment. 

What is it like to breathe with anxiety?

One breath? 

Then another?

Does more anxiety arise? 

How does that feel?

When we take things one breath at a time, it’s much more manageable than “I must conquer all of my anxiety, AND all of my to do list… before bedtime.”

Taking things one breath at a time, we might also experience relief. 

To let go of what we’re holding of the future, and the past.

What does this relief feel like?

This breath asks nothing of us. 

In this moment, there is nothing to “do”.

This meditation reminds us that life is, simply, a series of moments. 

One after another.

One breath at a time can bring us into our body. 

It can attune us to feelings we hadn’t noticed we were feeling, whether on a mental or physical level.

And like climbing the mountain one step at a time, it can help us take the experience of that feeling.

Bit by bit, manageably, one breath at a time.

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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• Digital Download
• Digital file type(s): 1 PDF
• Your files will be available to download once payment is confirmed

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