LIFESTYLE

10 Best Guided Meditation Scripts

A short meditation practice can help you calm your nerves before a big meeting or event.

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by Jessica Dillon
15 min read

Best Guided Meditation Scripts

A short meditation practice can help you calm your nerves before a big meeting or event. It can help assuage doubts and anxiety and ground you into the present moment, which is where you are alive, after all.

However, it can often be difficult to detach yourself while guiding your own meditation, which is where the following scripts can help. You can either use this in a class or meditation group, or you can record them for yourself and use them when you need to calm down.

In general, these scripts will last no more than 5 minutes, but they can be extended if you so need.

1. Guided Meditation for Bedtime Script

Stand beside your bed and slowly begin to settle down nerves. Quiet down the thoughts that have pursued you throughout the day and allow the mind to come to a place of stillness. Feel the ground rise up to meet your feet and ground you. Feel yourself standing strong and still. Breathe.

Allow for a moment to pass while you deepen your breaths and become more aware of what is going on in your body. Traveling from the ground up, notice how you feel. Your feet, calves, knees, thighs and so on. Move upward, but gently. You do not want to rush this so allow a moment to pass in stillness for each area of the body.

Once you’ve reached the crown of the head, sit down in bed as gently as you possibly can. Remain in that place of inner stillness. Notice how your body feels now, how it aligns to this new position. Just like before, travel from the head down this time, softening any lingering energy in your body. Once you reach the toes, continue to soften and breathe until your body feels as soft as a cloud. You are ready for sleep.

2. Guided Meditation for Setting Yourself Free Script

Welcome to the present moment. Before we begin, remind yourself that this time is for you and you alone. Allow no distractions, no worries and no to-do lists to interfere with your time.
Take a moment to make yourself comfortable where you are. Maybe straighten your back or trace gentle circles with the nose, relaxing your neck. Once you’ve reached a place of stillness, begin to deepen your breath. In through the nose and out through the mouth. Again.

Turn your awareness to the ground beneath you. Firm. Strong. As you continue to breathe, travel from the crown of the head down. Feel the crown grow light like a feather, and then carry on down.

The forehead.

The mouth.

Feel the rib-cage loosen and float upwards. As you breathe, it becomes harder and harder to keep yourself anchored to the ground, as your freed upper body pulls you upwards. Resist it as you travel on down through the arms and belly. When you reach your hips, visualize two tight locks begin to unscrew themselves and on the count of three burst open.

One. Two. Three.

Go through the rest of your body and gently release it. Thighs. Knees. All the way down to the feet. Mental countdown from the big toe to the pinky. One. Two. Three. Four. Feel that pinky loosen and let go. Five. You are free.

3. Guided Meditation for Building Focus Script

Close your eyes and visualize before you the following mantras:

I am alive.

I am free.

I am capable.

I am strong.

Open your eyes and say the mantras out loud.

I am alive.

I am free.

I am capable.

I am strong.

Close your eyes again and visualize the energy flowing through your body. With each mantra, another part of your body becomes flooded with this unstoppable, warm energy.

I am alive.

Your feet begin to wake up, feel the energy rise up from the earth that supports you and flow freely through your legs.

I am free.

Feel the energy rise through your navel and belly, all the way up through the lungs. Take a deep breath and feel your chest expand.

I am capable.

The energy now flows through the joints of your shoulders and down your arms, past the elbows and to the tip of each finger. Close your hands into two strong fists and then relax your fingers again, allow them to gently fall open.

I am strong.

Feel the energy rise up through your throat, expanding as you continue to breathe, through your face and head, all the way to the crown of your head. With this energy within you, allow nothing and no one to stand between you and your goals today.

I am alive.

I am free.

I am capable.

I am strong.

4. Guided Meditation for Positivity Script

Close your eyes and allow every worry, task and negative thought to float away. You have no time for them here, and so you let each of them go. Every bad thought, every fear and every worry. Watch them all float away on the great big ocean in your mind.

As you sit on the shore, you hear a voice in the distance, telling you:
Today I am happy.

Today I am capable.

Today I am worthy.

The voice loops over and over.

Today I am happy.

Today I am capable.

Today I am worthy.

As the voice continues speaking, you watch the waves caused by your thoughts settle. The great ocean before you becomes still and clear.

Today I am happy.

Today I am capable.

Today I am worthy.

Slowly, without turning, your eyes still on the clear water, you realize that the voice is coming from within you. You open your mouth and speak out loud:

Today I am happy.

Today I am capable.

Today I am worthy.

5. Guided Meditation for Suffering

Close your eyes and begin to focus on a great red ball in the middle of your chest. A magnetic ball that glows and slowly grows stronger. Before your eyes, it begins to pull through your body and call to it every pain, worry, sorrow and trace of suffering. Slowly, you see them all begin to float towards it, trapped in a magnetic pull.

Slowly, the ball draws the pain to it, becoming a great big sphere of pain that spins and spins. Has it got it yet? Where does pain linger? Travel through your body to that place and begin to pull on the pain, together with the ball. Gently, drag the pain all the way through the body and to your center. Push the pain into the red sphere, that grows stronger with everything it absorbs and finally, bursts into a great big spectacle of fireworks. Of all colors.

As you sit and enjoy the spectacle, you take a mental check of every area of your body and find there is no more pain. You course through your toes, up your thighs and all the way to the crown of the head. And as you open your eyes, you are free of suffering.

6. Guided Meditation for Anxiety

Close your eyes and begin to take a journey through your body. Do a mental check of everything you feel. Make yourself aware of any pain. And any happiness. Any fear. And every hope. Acknowledge them.

I suffer.

I am happy.

I fear.

I hope.

Repeat these mantras for as long as you need, until each of these areas has received the acknowledgement it deserves. Understand that suffering is just as normal as joy. Begin to understand that fear goes hand in hand with hope, and that these feelings are what makes you alive in this present moment.

Slowly, visualize each of these four feelings. First your suffering, then your happiness, then your fear, and after all, your hope. See them standing before you in a line.

Take a small, assured step towards your suffering and embrace it as hard as you can. Then do the same for your happiness, fear, and suffering. You are alive.

7. Guided Meditation for Depression

Today, we take a walk together, you and me. Today, we go together to a place. Your place.I want you to visualize, with your eyes closed, the happiest moment of your entire existence. Where are you? What’s the weather like where you are? Is there a breeze? Is there a lot of noise or a lot of stillness where you are?

Begin paying attention to even the smallest details that you can notice. Any smell or sight that stands out.

Slowly, begin to notice how this place is making you feel. Are you happy? Excited? Content? Focus on this feeling and gently wrap your arms around it, like an embrace. Hold the feeling tight and feel its warmth on your cheek.

Still holding on to this good feeling, continue breathing. Deep breaths through your nose and out your mouth. Slowly, open your eyes and allow the feeling to morph into you, so that you can take this happy place wherever you go.

8. Guided Meditation for Insomnia

(do this while lying in bed, ready for sleep)

With your eyes closed, begin to focus on your breathing. Take in a nice, deep breath through your nose and feel it fill up your lungs. Feel your belly fill up with the air, then let it go. As you breathe, you feel the bed rising up to meet and support you, and you allow yourself to grow heavier and heavier with each breath.

Feel your body sinking into the softness of your bed. As your body becomes still, your mind begins to drift. You see a green meadow, soft and peaceful. You feel the breeze blowing against your cheek. You feel the grass underneath your feet. You listen and you hear the stillness of nature. You breathe and look around the meadow. You see the houses down in the valley and the mountains in the distance. You fill your lungs with air. In and out. In and out. With your mind clear of any other thought, you tell yourself this affirmation:

I am peaceful.

I am peaceful.

I am peaceful.

9. Guided Meditation for Anger

Gently close your eyes and take in a nice, deep breath through your nose. Feel the air fill your lungs and go all the way down to the belly. Resist the urge to rush through it and focus on the journey of your breath. When you’ve breathed in as far as you can go, slowly let the air out through your mouth. With it, feel a tiny bit of your anger float out of your body. Just a small piece.

Breathe in again and follow the breath’s journey. Then let it out and with it, tear another little piece of your anger and let it wash away. Don’t rush through your breathing. You have all the time in the world. There is no one pressuring you. No one here to rush you. Just you and you breath.

Breathe. Feel the air cause your lungs to expand. Allow it to take a little bit of anger with it when it goes. Breathe until all the anger inside you has dissipated and your chest feels light and free. Then open your eyes and see where you are now.

10. Guided Meditation for Self-Compassion Script

Stand in front of a mirror and begin to see yourself. Don’t rush through it, as you normally would and try to keep all judgmental thoughts away. Whenever you get the impulse to criticize your appearance, resist it and throw it away. Look into your reflection’s eyes. What do you see? Is your reflection angry? Sad? Content? Notice and allow whatever feeling you see in the mirror flow through you openly. Don’t be afraid to let your reflection cry or be angry. These emotions are part of your heart. They are normal and expected. With your eyes, trace your reflection in the mirror. Notice your nose, your lips, your teeth and your skin.

Repeat to yourself the mantra: I am beautiful.

If you want, you can hold up one hand and caress your reflection. Slowly, as the negative feelings dissipate, your reflection begins to smile and so do you. Gently wrap your hands around yourself and give your reflection a big hug.

I love you.

These meditation scripts are short and sweet, perfect to practice on the go, or to expand if you’re craving a little more. If you didn’t find what you were looking for, we urge you to have a look around at our other meditation scripts!

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