Learn how these simple mindfulness exercises can improve the quality of your health and wellness. Make seated and moving mindfulness a part of your day.
Guided Mindfulness Meditation Scripts
The most powerful mental hacks are easy to learn and use almost anywhere. You can learn these three powerful mindfulness progressions in the time it takes to read this article, about 4 to 5 minutes. You can use them immediately. Easy to learn and use.
Let’s define what being mindful is all about.
What is mindfulness? It’s the mental quality of increased peace, awareness, and attentiveness. When we are mindful, we bring our complete attention to the present.
What are guides or scripts? They are simple formulas or mind hacks that allow us to access the hidden powers of the mind. So, we use them to create short scripts to engage in different kinds of meditation like mindfulness.
Meditation is a technique that alters awareness and enables us to enter the sacred space of our consciousness.
“Mindfulness isn’t so difficult we just need to remember to do it.” ― Sharon Salzberg
The Health Benefits of Mindfulness?
The state of mindfulness enables the real you to show up instead of running on the default settings of personality. When we show up and fully engage in what we are doing, we find meaning in simple things. Learning to pay attention and show up in our lives makes it more meaningful.
People love it when we show up and give them our full attention. Thinking and acting with a conscious purpose will make life more enjoyable. Mindfulness is the opposite of living with the Ego in control on autopilot. When we let the Ego and personality take control, we miss the meaning and opportunities to learn essential life lessons.
Learning to quiet the mind is an asset in our modern world. Practices like this are restful and energizing. All three methods have excellent health benefits
- Help You Be More Present
- Reducing muscle tension
- Manage day-to-day stress
- Reducing the number and severity of headaches
- Make better decisions
- Reduces high blood pressure
- Be more efficient
- Make us present
- Enjoy life
- More attentive in relationships
Free Guided Mindfulness Meditation Scripts
There are three progressions to this simple technique.
The first is what most people think of when they hear the word meditation, the seated form. You use it anytime you can sit with your eyes closed.
The third variation takes different aspects of seated and moving meditation and integrates them into your daily routine. Wow!
1) Mindfulness Seated Guided Meditation Script. The progression starts while sitting with the eyes closed. It’s a process you can use for any length of time, from 2 seconds to 20 minutes.
Psychologists use this technique to help people overcome phobias and fears. Almost every professional public speaking seminar uses this process to help people keep their emotional equilibrium.
2) Mindfulness Moving Meditation Techniques. These are a range of methods from “walking observation” to “Tai Chi.” You don’t have to be a kung-fu master to use this step in the progression of mindfulness. After you are comfortable with the seated form, all you do is open your eyes and start moving.
3) Mindfulness Awareness Script. A method of mindfulness that you can use with almost any activity. It’s a way to keep you present during the most demanding tasks. It helps you observe your thought life and stop you from falling into harmful habitual patterns.
Each of the above processes is a part of a natural progression. All of the free guided mindfulness meditation scripts work together. They enable us to recognize the enjoyable moments of life we would otherwise miss when we live on autopilot.
1) Mindfulness Seated Guided Meditation Script
The seated format is the primary platform that allows us to calm the active mind. It’s easy.
1) Sit comfortably upright but not strained. Allow the head to float above the shoulders. Let your hands rest in your lap or by your sides. Now, bring your attention to your posture and keep it there. Bringing your attention to your posture becomes a cue for your mind. It automatically prepares for the next steps.
2) Close the eyes. The mind uses this cue for sleep, but it is also the link to all types of seated meditation. When we are sitting upright and focusing on our posture, we are less likely to fall asleep. Instead of going to sleep, the mind begins to open the door to internal awareness. In just the first two steps, the short guided mindful meditation script will already start to calm your active mind.
3) Bring your attention to your breath. All you want to do is observe without interfering. If you can’t observe without changing your breath, don’t worry about it. If it’s frustrating, just keep your attention on your posture.
Over time, you will learn to observe your breath without interfering with it. This third step expands our attention from the posture to breath. As we direct and raise awareness, we are increasing the bandwidth of our minds.
4) When your mind interrupts, gently bring your awareness back to your posture and breath—notice we said when our thoughts interrupt, not if. We expect the Ego to interfere but gently guide attention back to the posture and breathe. The mind is like a wild horse. We want to make it our friend, not break it. Gentleness is the key.
Silence is the carrot for the mind. When we gently guide it to the peaceful place the mind will want to return here. But the Ego wants to maintain control so it bombards us with thoughts. Thoughts will come; let them go; return to observing the posture and breath. Don’t force it. Don’t judge yourself.
Let external distractions go. When they occur, gently bring your awareness back to your posture and breathing. Think of them as minor roadblocks. Take them in stride and guide your awareness back to the practice.
That’s how easy it is. Try it now. The first of the free guided mindfulness meditation scripts is yours.
2) Mindfulness Moving Meditation Techniques
Moving mindfulness takes the silence and peace from the seated practice and puts it into motion. You can use this method with any movement that gives you space to concentrate on what you are doing.
One of the most beneficial forms of outdoor meditation is Forest Bathing. That’s because it helps us reconnect with nature and benefit from its healing power. However, you can use this process anywhere. The tree grounding exercise is also an excellent way to combine mindfulness with movement.
Tips for Moving Mindfulness Techniques
- Use your smartphone to set a reminder. It will help you remember to use these techniques.
- Don’t meditate with your eyes closed when you are driving a vehicle! However, if you are in a traffic jam and can’t move, that would be okay.
- If you really “need” a break from driving, pull over and stop the vehicle. You can use daily awareness practice while driving. But don’t use the mindfulness meditation practice where you close your eyes.
- Use these processes along with the Japanese Wellness technique, “Forest Bathing.” This process is also a fundamental part of a complementary process we call the Tree Grounding exercise
3) Daily Mindfulness Awareness Script
There are three primary steps for entering this unique quality of awareness. Always remember to be gentle with yourself. The key is learning to observe the body and the mind. As you do this, you will build your observational skills. Set a reminder on your smartwatch to prompt your attention throughout the day.
1) Observe your body and breathe in the present moment. Don’t stop what you are doing. Allow your awareness to include both the activity and your presence. Your heart rate and respiration will vary. You are expanding your observational skills.
2) Learn to observe your thoughts and feelings without judgment. When you become aware of your self-talk, you take the first step toward repairing any negative bias and prejudice. It’s the next more profound step into awareness as we move from observing the body to observing the mind. You’ll be surprised to find you can hold multiple levels of awareness simultaneously without any effort.
3) Practice listening with your full attention. Focus on what the person is saying instead of thinking about what you will say in response. The practice of this skill will improve all of your relationships. You will have fewer misunderstandings, and people will find they like to talk with you because you hear them.
4) Pause a moment and think before speaking or acting. Review the words you want to say to make sure they will communicate what you want. Ask permission if you need a moment. This skill will help you avoid unnecessary conflict and confrontations, and it goes hand-in-hand with the above strategy, listening with your full attention.
The result is the peace of daily mindfulness. It turns your routine tasks into spaces where you gain energy and improves focus.
Tips Get the Most Out of Your Daily Awareness Practice
Use your smartphone to assist with these mind hacks. Use it to remind yourself to take mental breaks.
Use “sticky” notes as a constant reminder. Place them on your computer, in your car. Put them wherever you spend a lot of time.
“Your heart can answer life’s hardest questions. Turn off the TV. Turn off your phone. Sit & close your eyes. Meditate & listen.” ― Guru Tua
It would be helpful if you shared these free guided mindfulness meditation scripts. Help us spread the knowledge of these simple techniques. You reap the benefits immediately.
Likewise, if you are not ready for this practice, there’s a simple two-step beginning meditation method. Just follow the link.
Are you interested in spiritual exploration? Check out the blended learning process at the core of our teaching process. We offer this curriculum through our individually tailored virtual learning academy and our traditional face-to-face sessions. It reflects what Joseph Campbell called the Hero’s Journey (1). Our learning options include both face-to-face and virtual learning sessions.
(1) Joseph Campbell & Joseph Campbell’s book The Hero’s Journey, Wikipedia