Beginning Meditation Script Seated Guided Meditation Script

You Will Love This Seated Guided Meditation Script

You have heard how meditation is good for your health.  Everyone can learn how, with this simple two-step beginning meditation script, which is the building block of many types of meditation techniques.

What is Meditation?

Meditation is any process which alters awareness.  You will find most methods of meditation have the positive effect of calming the active mind and stopping or reducing our internal dialogue.  When we stop the internal chatter, we enter a sacred space of silence.  There are so many types of meditation, it can be confusing.  So, this is the place to start.

This beginning meditation script is easy to learn and use.  It will teach you a way to connect with your inner peace. It’s good for your health and wellness because meditation makes you more mindful, peaceful, and calm.  That means you are more in control of your emotions, so it’s not only good for you, but for everyone around you.

Meditation techniques are the first mobile technology. You can take them with you everywhere and use them almost any time.  Once you learn them, they are yours forever.  Meditation is one of the most powerful mind hacks for consciousness, which opens the doors to higher states of awareness. There are also many forms of meditation with different purposes.  So, you will never get bored. There’s always something new to learn.

The spiritual journey often begins by learning how to meditate.  What is great is that you don’t have to join a religion or adopt religious beliefs of any kind to practice meditation. Meditation is a universal process, and they work just like following a recipe for baking a cake. You like cake, right? If you follow the directions, you get something delicious.

Perhaps you want to learn how to meditate, or maybe you have tried to meditate but were unsuccessful. We have the solution for you.

“What is meditation? When you empty yourself and let the universe come in you.” — Harbhajan Singh Yogi

Beginning Meditation Script Tips

Here are some tips to help you use this seated guided meditation script:

1) Start small.  Allow one or two minutes for meditation.  These short periods of meditation are easy to fit into any busy schedule, but these soon become an oasis of peace.  Researchers have found that one thing many successful people have in common is the use of short daily meditation sessions in their daily routine. (1)

2) Set a reminder.  Use the power of technology to get you away from technology.  We recommend you meditate twice a day, and I know sounds like a lot, but it is only two minutes. Set one time mid-morning and then mid-afternoon. That way, you won’t get too busy and forget.

3) Be gentle with yourself.  If you can’t calm the mind, don’t worry.  Sometimes it is hard to calm the active mind, so don’t think you aren’t doing it right.   When you engage, you are doing it right, no matter the outcome.  Our Ego can push back against losing control. It’s just like a wild horse, so be gentle, and it will get easier. Here’s a meditation troubleshooting guide to explain it in more detail.

4) Create a positive self-care habit.  Remember, learning how to meditate won’t do you any good unless you do it.  The most life-changing positive influences are often the simple ones, and the two-step beginning meditation script is an example of the simple thing that can change your life. You’ll be glad you did.  Many people find it a game-changer.

It’s a learning process. So if you forget, don’t beat yourself up.

The essence of this method is learning to quiet the mind. But, it’s not as easy as it seems because our modern culture discourages downtime and trains us to be busy with a short attention span.  Our Ego also wants to maintain control.  So, it’s happy to keep us busy. That’s why meditation is crucial for a healthy life and spiritual practice, because it helps us take back control of our minds.

Seated Guided Meditation Script

Meditation is one of those things that will have a positive impact on your life.  When things get crazy in our modern world, all you need is one or two minutes to reset and revitalize your mind.  The clarity of thought brings solutions, and your calm attitude is something other people around you can feel.

There are only two steps, so this is by far the easiest meditation process to learn, but just because it is simple doesn’t mean it isn’t powerful. Children as young as three can do it.  And here’s a secret: it’s the platform used in many advanced mediation techniques.  You can teach this to anyone who can follow two steps.  It calms the mind and allows us to enter a moment of silence.

The First Step — Sit, Close the Eyes and Observe The Body

The first step of this beginning meditation script is learning to focus our attention inward.  Sit comfortably with your eyes closed.  This seated guided meditation script is something you’ll be able to do while moving once you get comfortable with the technique.

Start by directing our attention to our posture.  Keep your spine upright but comfortable. Don’t strain.  Place your hands in any relaxed manner. It’s best not to cross your legs.  Be gentle with yourself.  We know the mind has a natural tendency to wonder, so don’t think you are doing something wrong if you get off track.

“Being present is the actor’s job. Being aware of your body, in space, and the emotions that are occurring inside is essential. Well, quite simply, the more aware one is of yourself, of your surroundings, of other people-the more likely you are to respond truthfully.” — Sandra Oh

Bring your attention to your posture and your body.  Focus your attention on the crown of your head and move downward. When you learn, most people find it helpful to close their eyes to keep outside distractions to a minimum.  The more you practice this technique, the more comfortable you will become in finding that place of peace.  Soon, you’ll be able to leave your eyes open and use this process while doing activities.

Use your attention to scan the whole body.  Yes, again, you’ll probably find your mind wandering about other things, but this is a common experience, so don’t beat yourself up.  You aren’t doing it wrong; return your attention to your posture.   Always be gentle with yourself.

We rarely pay attention to our bodies unless we are uncomfortable or in pain.  When we bring our attention to our bodies, we enhance our observational skills.   With this seated guided meditation script, we are learning to watch what’s going on with our bodies without interfering.  Learning to observe is an important step that can quiet the active mind.

This first step should make you feel rested.  Most of the time, meditation is enjoyable.   However, when we sit quietly and listen to our bodies, you may also notice the aches, strains and pains you have been ignoring.   Sometimes, these physical aches and pains are attached to emotions and memories. These are things we should deal with but have been putting off.   This type of practice puts in touch with ourselves, and that’s a good thing.  This method is the first step of mindfulness meditation. We’ll discuss mindfulness meditation later.

The Second Step — Observe the Breath

When you are comfortable observing the body, the next step is to focus on breathing.  So, while sitting and watching the body, bring your attention to your breath. Again, we are trying to observe without interfering.

“If you close your eyes and begin to feel your breath, it will instantly become deeper and slower, and your mind will become calmer. Then gradually you’ll become aware of your body, or more precisely, the subtle sense of energy inside and around your body. At that moment, you exist as Energy-Consciousness, not as names, jobs, duties, roles, desires, and so on.” — Ilchi Lee

Inhaling and exhaling are normal unconscious functions.  So, this step can be awkward at first.  Observing our breath isn’t something we do that often.  The tendency is to alter the breath once we realize it. Don’t worry; this is common.  You will learn to observe your breath without interfering with it with some practice.

If observing your breath is awkward, resume watching the body. Then, you can try following the breath later. When your meditation practice progresses, it will become easier.

“When you are simply observing your breath, you are perceiving an automatically unfolding process in your body. By contrast, when you are observing your wandering mind, you are also experiencing the spontaneous activity of a process in your body.” — Thomas Metzinger

Seated Guided Meditation Script Script Summary

  • First, schedule a time, and do it!
  • Sit and observe your posture.
  • Observe your breath without interfering.

Benefits of Meditation

You will tap into the benefits of this meditation practice immediately. It reduces the feelings of stress and anxiety the first time you use them.   Since it teaches us to focus inward, we become more familiar with our emotions and bodies so we can spot problems earlier, before they become major ones.  It is a reset button for the brain. It’s an oasis giving our active mind a place to rest and recharge.

The goals here are twofold.  First, we are getting more in touch with our bodies.   Second, we are enhancing our observational skills.  Another critical point, most seated forms of meditation have these two elements at their core.

Meditation Techniques Next Steps

The two steps of this seated guided meditation script are the building blocks for many powerful forms of meditation.  They make us more mindful, and the more you practice it, the easier it becomes.  Once you learn how to meditate, it becomes an asset.  You can use it almost anywhere and anytime you have a few minutes.

The next steps are to learn other seated and moving mindfulness practices.  Each successive process brings with it additional benefits.


(1) Regular, brief mindfulness meditation practice improves electrophysiological markers of attentional control:

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