Free 15 Minute Guided Meditation Script for Workout Motivation [PDF]

Welcome.

I am Honored to have your presence, and this opportunity to guide you.

So, let’s begin.

Get into a very comfortable position and make sure you will not be disturbed.

You desire to make healthy eating choices.

You want to wake up early for a morning run, so that means going to bed early.

In order to achieve these desires, you must become relaxed and then focus on what it is that you really want and need in your life.

It is up to you to dedicate time every single day and make the necessary efforts towards your goals.

So, say firmly to yourself, “My intent is to wake up early, getting daily exercise with ease, to better my overall health and wellbeing.”

Give yourself now, the time to breathe your very best.

For most of us we go entire days without even thinking about our breath, yet it is the very thing keeping us alive.

Your breath has been there for you since the beginning, fitting to each moment exactly as it needs.

The breath never asks questions and it never judges you.

It simply does what is required, instantaneously.

Let’s honor our breath now, and all that it gives us, by taking 5 significant and purposeful breaths.

1 fully inhale.

Expanding your belly and chest as much as you can.

Holding it for a moment.

And exhale.

Feeling a wave of relaxation sweep over you.

2 inhale.

Filling your entire breathing system with fresh oxygen.

Hold it.

And exhale

Noticing again that wave of relaxation gently sweeping over you.

3 inhale.

Very deeply so that you are brimming with air.

Taking a moment at the top to soaking in the life force we call oxygen.

And exhale.

Noticing your body relaxing in different areas, without any effort from you.

4 fully inhale the life force, beginning to feel these breaths purifying your entire body.

Exhaling now, not having to do anything at all.

Just notice how you are feeling.

And 5, last one, a full, beautiful breath coming in.

Hold it, feeling the goodness of this simple task.

And exhale, allowing that wave of relaxation to sweep, again over you.

Just take note of how you are feeling in this very moment.

You now have an abundance of oxygen.

This is how we were truly created to feel.

Breathing deeply and fully is an expression of self-compassion.

Let your breath be natural now and notice how abundance feels.

[Calmly]

Good.

Now, if it’s comfortable for you to do so, allow your eyes to gently close, and when you do this you feel a wave of relaxation sweep over you.

Now just become aware now of your body and feel the space around you.

Notice how the space around you hugs to your shape.

Notice the feeling of your weight pressing down.

See if you can feel the earth below you, as if it’s pressing up, supporting you.

Good.

Now become aware of the very top of your head and put all of your focus there, noticing any sensations you have there.

Now, moving down focus now on your eyes, and feel how they feel and notice the tiny movements they are making.

These movements relax you further.

Notice now your nose and feel the air passing though as you breathe in and out.

Noticing now your mouth.

And taking your awareness down your neck and if you notice any tension just ask it to release.

Notice the sensations in your body is making you very relaxed and comfortable.

Become aware of your chest and lungs.

Expanding and contracting with your breath.

Perhaps you can feel your heart beating, pumping with love.

Now send your focus down your arms, all the way to each fingertip, feeling the sensations of touch in your fingertips.

Your focus is now on your abdomen and all of your vital organs.

Just notice how your belly feels and how it’s digesting.

Notice your pelvis and hips and the sensations of your weight pressing down.

This takes you deeper into a state of relaxation.

Your awareness goes down each leg, over your knees and down all the way to your feet and to each toe.

Notice how completely relaxed your entire body feels right now.

Good, you now have become aware of every part of your body. 

This is meditative.

[Speaking a little faster than during the body scan, but still slowly]

I am going to tell you something very important, and you will deeply hear the words that I have to say to you, and they will affect your life for the better.

You are completely aware at every level of your mind, and even though your body may feel asleep, these things I am going to tell you change your life for the better.

Eating healthy is the first step in being healthy and is a lifetime commitment.

You choose to eat whole foods and completely eliminate sugar and breads.

You never purchase prepackaged foods that have too many ingredients.

Even though you may think these things taste good, they are not good for our bodies.

You scour all areas where food is kept.

Cabinets, the freezer, and refrigerator and you throw out ALL foods that are unhealthy.

Eliminate eating out and take out food.

Each day you strive to cook at home, and you enjoy this new task.

Cooking healthy foods at home has replaced any concerns about eating sugar and breads.

And you see immediate result in how much joy cooking brings you.

Exercise is also very important. You start your day by doing an early workout, outdoors if possible and passing though or by some nature.

When you exercise, gaze at the plants and trees and feel them supporting you in your journey.

They do provide you with oxygen after all.

When you notice a troublesome thought is coming your way, look at nature and appreciate its oxygen and take a deep breath.

Breathing and exercise remove toxins from our bodies and heal us in every way.

Notice how you are feeling.

[Speech slows again for affirmations]

Now hear yourself saying:

“I go to bed early and with ease so that when I rise, I am well rested and ready for my morning workout.

Others admire me because I exude integrity because I am honest with my words and inner feelings.

Others value me because I greatly value myself.

Working out often and with passion has changed my entire life.

Even though I feel tempted to eat breads and sugar, I choose healthy foods instead, and my body always thanks me for this choice.

When I have free time, I research healthy foods to eat and which foods to avoid.

I exercise easily and regularly In order to change all that I desire, I simply practice new techniques that build healthy habits every single day, without skipping a day.”

And notice how you feel.

[Back to a kind and instructional tone]

Good, you did such a good job today.

So, let’s come back to wakeful awareness, bringing back all that you have learned today.

Thank you and good job today.

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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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