Here they are, your free guided mindfulness meditation scripts! 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.
The most powerful mental hacks are easy to learn and use almost anywhere. You can learn these three powerful mindfulness progressions in the time to read this article, about 4 to 5 minutes. These techniques are easy to learn, and you get the benefits immediately.
Guided Mindfulness Meditation Scripts
Before we dive into the techniques, let’s define what mindfulness 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 process which alters awareness and enables us to focus our attention inward, enabling us to enter a sacred space of inner silence.
“Mindfulness isn’t so difficult we just need to remember to do it.” ― Sharon Salzberg
What Are The Health Benefits of Mindfulness?
The state of mindfulness makes it possible for the real you to show up. 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) Seated Guided Meditation Script
The first guided mindfulness meditation script is the foundation for many other seated and moving forms of meditation. The progression starts while sitting with the eyes closed. It’s a process you can use for any length of time.
Because this technique is simple and powerful, psychologists use this technique to help people overcome phobias and fears. Almost every professional public speaker and professional athlete use this process to help maintain their emotional equilibrium.
2) Mindfulness Moving Meditation Techniques
This progression includes 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 prevent harmful habitual patterns.
Each of the above processes is a part of a natural progression. All 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) Seated Guided Meditation Script
The seated format is the primary platform for calming the active mind, and It is 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. Directing your attention to your posture becomes a cue for your mind and it automatically prepares for the next steps.
2) Close the eyes. When we close our eyes, it is a cue for sleep, but keep the mind focused instead of drifting to sleep. If you do fall asleep, don’t worry about it, that means you need sleep.
With our eyes closed, it allows us to focus our attention more precisely, and this is why the mind also uses this cue as the link to all types of seated meditation. If you close your eyes but sit upright, you are less likely to fall asleep.
In less than 2 seconds, we have silenced the internal dialogue and prepared the mind to open other avenues of awareness. In just the first two steps, the short, guided mindful meditation script will already start to calm your active mind, we have switched off the autopilot of the Ego.
3) Direct attention to your body and your breath. Now that we have control of awareness, we use it to scan the body and feel what’s going on. If you can, see if you can observe your breathing. All you want to do is observe without interfering. Don’t worry about it if you can’t observe without changing your breath. If it’s frustrating, keep your attention on your body.
Over time, you’ll learn to observe without interfering with it. This third step expands our attention so we can observe the body and breath. As we direct and raise awareness, we are increasing the bandwidth of our consciousness.
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 we will 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, not force, is the key to harnessing the power of the mind.
Silence is the carrot for the mind. When we gently guide it to a peaceful place, the mind will want to return here. But the Ego doesn’t like it when it is not in total control, so it bombards us with thoughts and feelings.
Thoughts and feelings will come; let them go; return your attention to the observation of your posture and your breath. Please don’t force it. Don’t judge yourself.
The Ego is smart, it will use noises and external distractions to take back control. When you notice these things, gently bring your awareness back to your posture and breathing. Tell yourself these things don’t matter, they are just 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.
- Write your experience after you use these techniques. Your intuition speaks when we silence our minds. Use a spiritual journal to record your thoughts. Otherwise, we miss our incremental growth and opportunities for positive change.
- 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. Use your smart device to set up reminders to practice.
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. Realizing your self-talk is the first step toward repairing 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 with no 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 to gain energy and improve focus.
Guided Mindfulness Meditation Script Tips
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
Please share these free guided mindfulness meditation scripts. The more people who are mindful, the better. Help us spread the knowledge of these simple and effective 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.