Guided Meditation

Guided meditation is a great way to help you with your meditation practice. Find or make a meditation script that you connect with. Record yourself speaking the script and then playback the recording, guiding yourself through your own meditation. You can make several meditations by this method, and you can have meditations for many different purposes such as healing, concentration and focus, love and compassion, developing healthy habbits, or infusing your life with positive affirmations.

Here is a very basic beginning script to try:

Meditation Script

Sit comfortably with your palms up, gently resting on your knees.

Close your eyes, and stay conscious of this voice. If you find yourself drifting off, come back to focus on your breath and the sound of this voice.

Take several natural slow deep breaths, in through your nose and out through your mouth.
{Pause for several moments, allowing you to complete a few deep breaths}

Now imagine your body feels as though you are in the most relaxed state you have ever experienced. Relax your feet. {Pause, for a moment allowing you to relax your body.} Relax your legs and knees. {Pause} Relax your hips. {Pause} Relax your stomach and chest. {Pause} Relax your back. {Pause} Relax your shoulders. {Pause} Relax your arms. {Pause} Relax your hands. {Pause} Relax your face and head. {Pause}

Take a few deep breaths and enjoy this relaxation of your body.
{Pause for several moments, allowing you to complete a few deep breaths}

Now imagine your mind is in the most relaxed state you have ever experienced. Imagine there is a waterfall flowing down through your mind and carrying away all fears, doubts, worries, and suffering. {Pause for several moments to allow yourself to imagine this waterfall clensing your mind.} Imagine the waterfall replenishes your mind with peace, clairity, and positive focus. {Pause}

Take a few deep breaths and enjoy this relaxation of your mind. {Pause}

{You may choose to repeat the waterfall exercise for your emotions}

When you awaken, you will feel more at peace. Your body and mind is relaxed and full of clarity. You are more empowered to navigate your life and bring about the changes for the highest and best good.

When you are ready, take a few deep breaths and bring yourself back to your body, back into the room, and back to your physical reality. Wiggle your fingers and toes and open your eyes.

 

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