Free 15 Minute Guided Meditation Script for Wandering Mind [PDF]

Please find a sitting position that allows you to be alert, your spine erect but not rigid, and also relaxed.

Now close your eyes and rest your hands in an easy effortless way.

Take a few moments to scan through your body, and wherever possible, soften and release obvious areas of physical tension.

We begin the practice of coming back by establishing our home base.

While there are many possible anchors such as sound or sensations throughout the body, the most common and the one we’ll be exploring here is the breath.

Please breathe naturally and simply notice where the breath is easiest to detect and where the breath also feels pleasant or at least neutral.

So you might be paying attention to how the breath feels as it flows in and out of your nose, you might feel the touch of your breath around your nostrils or on your upper lip, or perhaps you feel the movement of your chest or the rising and falling of your abdomen, or perhaps you feel your whole body like a balloon expanding with the in-breath, deflating with the out-breath.

So just take some moments to bring your attention to the sensations of breathing in one of these areas, a relaxed attentiveness.

There’s no need to control the breath.

Rather, sense you’re receiving the breath much like you’d listen to sound.

With a relaxed awareness, discover what the breath is really like as a changing experience of sensations.

This life breath is your home base, a place to rest and be aware.

So in these next moments, simply relax as the breath comes in, noticing what it’s like, and relax with the exhale, letting go and again noticing the immediate experience of sensations.

Noticing where your attention is, you might find that your mind has drifted off into thoughts.

This is completely natural.

The mind is conditioned to move off into thinking about the future, the past.

When you become aware of thinking, you might use a soft and friendly mental note.

Just say thinking, thinking, and then pause and simply re-relax.

Just open the attention again aware of the sounds around you, re-relaxing your body, feeling the aliveness in the body.

Relax your heart.

Without any judgment, just allow yourself to gently return again to the inflow and outflow of the breath.

Let the breath be an intimate friend, a home base that reconnects you with your own presence.

As you resettle with the breath, you might notice other experiences, the background sounds perhaps of a passing car, wind, or a bird.

You might feel sensations of warmth or coolness.

Whatever’s in the background can be there without drawing you away.

Just continue to rest with the breath, to relax with the breath, with the intention of noticing when you can when you drift off into thought.

If you discover that the mind has drifted again, simply pause, re-relax, open the attention.

Without any judgment, gently come back into this moment.

Just to remember, the thoughts are not the enemy.

You don’t have to clear your mind of thoughts.

Rather, you’re developing the capacity to recognize when thoughts are happening without getting lost in the story-line.

Each time you notice that you’ve drifted or noticed you’ve gotten lost, it’s an opportunity to strengthen your muscle of remembering of again arriving here now, gently coming back into living presence.

As you notice the mind getting quieter, you might sense the peace that arises when you relax even more and immerse your entire awareness into the inflow and outflow of the breath.

Breathing in, know that you’re breathing in.

Breathing out, know that you’re breathing out.

Be aware of the beginnings and endings of each breath fully here, awake, at home, in presence.

The poet Wu Men writes,

“Ten thousand flowers in spring, the moon in autumn, a cool breeze in summer, snow in winter.

If your mind isn’t clouded by unnecessary things, this is the best season of your life.”

You can practice this meditation of coming back informally as a way of quieting and collecting your mind at any time of the day.

Simply bring a full yet gentle attention to the breath, relaxing with the in breath, relaxing with the out breath, and then continue on with your activities.

As a reminder, for some people, the breath is not the best anchor or home base.

It may be hard to detect and connect with or in some way unpleasant, so if that’s the case for you, you might let the play of changing sounds be your anchor, or the feelings of sensations throughout the body, or perhaps just the sensations in your hands.

It’s fine to experiment and find what sensory present home base most helps you to settle and quiet the mind.

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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