Free 15 Minute Mindfulness of Emotions Guided Meditation Script [PDF]


15 Minute Mindfulness of Emotions Guided Meditation Script
Free 15 Minute Mindfulness of Emotions Guided Meditation Script [PDF] $5.94 $2.97
Guaranteed Safe Checkout

Spread the love

Bring up a joyous feeling, perhaps a memory, a plan, an encounter, and feel the emotion within that, sense of delight, gratitude, wonder, whatever it might be.

See where you feel it in your body.

What does it feel like?

How is it changing?

Can you experience it fully in the present moment without leaning forward into the future?

I’ve got to get some more.

I can’t let it go away.

If you see those kinds of reactions in your mind, settle back.

Come back into your body.

Feel the different sensations being born of that emotion in this moment.

Bring up a difficult emotion.

Let’s say it’s anger.

In the same way, feel it in your body.

The circumstances, the provocation, the plans for revenge don’t really matter.

In this meditation, we’re focused on the feeling itself.

So apart from the story, what does the anger feel like in your body?

Or does it feel like it’s a mood?

It’s not just one thing.

It may be moments of sadness, moments of fear, moments of frustration, moments of helplessness.

Just watch them arise and pass away to make up this emotion we call anger.

Notice that neither the joyful state or the angry state is permanent, fixed, unchanging.

Changing, evanescent.

You may find your attention going back into some story.

First I’m going to do this.

Then I’m going to do that.

If you can recognize that, just let go of it.

Come back to your direct experience in the moment.

What am I feeling right now, and what does it feel like?

What’s happening?

What’s its nature?

And even after you’ve finished the formal session of meditation, see if you can bring some of this skill into your encounters throughout the day.

What am I feeling right now?

What does it feel like?

What’s its nature?

Letting go of thought.

In this meditation, you can sit comfortably or lie down.

Close your eyes, or if you’re keeping them open, just find a spot in front of you to rest your gaze, let it go.

And center your attention on the feeling of the in and out breath at the nostrils, at the chest, or at the abdomen, just the normal natural breath.

And as you feel the sensations of the breath, you can make a very quiet mental notation of breath, breath, with the in breath, with the out breath.

And then when a thought arises that’s strong enough to take your attention away from the breath, simply note it as not breath.

It’s not the breath, and you can recognize it in just that way.

It doesn’t matter if it’s the most beautiful thought in the world or the most terrible thought in the world, the one you would never disclose to anybody else.

It’s simply not the breath.

You don’t have to judge yourself.

You don’t have to get lost in the thought or elaborate it.

You recognize it’s not the breath.

Very gently let go and bring your attention back to the feeling of the breath.

It’s breath and not breath.

Some of your thoughts may be tender, caring.

Some may be very cruel, hurtful.

They’re not the breath.

See them.

Recognize them.

Let them go.

Bring your attention back to the feeling of the breath.

The thoughts are like clouds moving through the sky.

Some are very light and fluffy-looking, very inviting.

Some are quite ominous and threatening, but they’re not the breath.

Just let them go.

Our habitual tendency is to grab onto a thought, build an entire world around it, or push it away, struggle against it.

Here we stay even, balanced, calm.

We simply recognize it’s not the breath.

Very gently let it go.

Bring your attention back one breath at a time.

And when you feel ready, you can open your eyes and relax.

Mental noting: this is a meditation where we first center our attention on the feeling of the breath, wherever it’s most predominant, wherever it’s easiest for us, just the normal natural breath.

And quietly note in, out, in, out, or rising, falling to help support the awareness of the breath.

Then if something arises that is predominant, that takes over our awareness, sensation, sound, image, emotion, thinking, see if you can make a quiet mental note of just what that experience is in the moment without judgment, just as an act of recognition.

Oh, thinking.




If the note comes easily, you don’t need to struggle to get exactly the right word.

It doesn’t need to be elaborate.

It’s just an act of recognition.

Oh, this is what’s happening right now.

There’s sadness.

There’s happiness.




Gently note that experience three or four times.




See if you can bring your attention back to the feeling of the breath.

The mental note is very quiet.

It first of all establishes a sphere of awareness which is not caught up in that experience but is able to discern it, to recognize it.

It also provides an instant feedback system for us.

Is this an open-hearted, even acceptance?

Oh, this is what’s happening right now.

Or is it more like thinking with fretfulness, resentment?

And if we hear that, we say it again.

Oh, thinking.

And then bring your attention back to the feeling of the breath.

You don’t need to try to take in everything.

It’s just those things that arise quite strongly, pull us away from the breath.

We spend a few moments as though to say oh yeah, this is what’s happening right now, and then we come back.

The mental noting is the platform for mindfulness.

We see what’s happening right now as it is.

We’re not elaborating it.

We’re not judging it.

We’re not struggling against it nor falling into it.

Oh, there’s thinking.



Because it’s the platform for mindfulness, it’s the platform for learning.

We can see just what’s happening right now.

Many things will arise and pass away, some very pleasant, some unpleasant, some neutral, but our job is just to note them, to recognize them, to see them for what they are, to see the truth of this very moment and then breathe.

And when you feel ready, you can open your eyes.

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!

15 Minute Yoga Nidra Scripts

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.

20 Minute Yoga Nidra Scripts

35 Minute Yoga Nidra Scripts

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.

40 Minute Yoga Nidra Scripts

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.


  • 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.

Instant Download

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

Frequently Asked Questions

You can use them to lead sessions for individuals or groups, record audio and video versions to share online or sell, or even create your own courses. And if you prefer to keep things private, they’re perfect for your personal practice too. Just remember: these PDF files are for your use only and cannot be resold or rebranded without permission.

Of course! Feel free to customize the language and make it your own so you can confidently guide others in a way that feels natural to you. Just remember, don’t resell the PDF files as they are or with your own branding.

Our scripts can range in length from just 5 minutes to a maximum of 45-60 minutes, depending on the script you purchase and how much silence you’d like in between sections. We believe in giving you the freedom to choose what works best for you.

Our scripts are available in a beautifully designed and easy-to-read format as separate PDF files. They are hassle-free to follow and understand. You are absolutely free to record audio or videos using the scripts and monetize them. Let your creativity soar!

Good news, you won’t have to wait for anything in the mail. Our Scripts are completely digital, so as soon as you order, everything can be downloaded right from the internet! And the best part? Instant online access to the Scripts is all yours. No delays, no fuss.

Once you’ve placed your order, you’ll have immediate access to the scripts and can easily download them onto your computer. Plus, since the files are in PDF format, you can use them on any device – from a computer to a tablet or mobile phone. To ensure the smoothest experience, we recommend downloading the scripts onto a desktop computer for your first go-around.

After you finish downloading, head to the ZIP file on your computer. Simply right-click (or control-click for Mac users) on the file. A menu should appear with options like Extract, Extract All, or Unzip. If none of these options are visible, consider downloading a free program that can unpack ZIP files such as WinRAR or 7Zip. Choose one of the menu options, and follow the instructions that appear. This should create a new folder containing the contents of the ZIP file. Easy peasy!

Spread the love