If you are a meditation beginner, reading meditation scripts is a great way to help you find out what meditation is about.
Also, reading meditation scripts, allows you to gently experience how meditation can help you calm your mind, release tension, and energise your body.
And in this blog, which is the third in our 4-part blog series Meditation for Beginners: How to Meditate for People who Struggle to Sit Still, I’ll share with you three simple meditation scripts you can use, anywhere anytime you feel overwhelmed, scattered and your mind on overdrive!
Why Would You Use a Mediation Script?
Do any of the below apply to you and your life right now:
- Do you struggle to wake up and start your day feeling energised?
- Do you want to have more down-time and time to get away from the frantic pace of your life?
- Do you feel like you’re always on the go, rushing around in circles, life whizzing by and you can’t think straight?
- Do you feel tired, worn-out and exhausted at the end of the day?
If you can identify with one – or all of the above – don’t worry, you are not alone!
There seems to be a growing trend of adults, and teens, who are tired all the time, and struggle with fatigue and exhaustion.
In looking at the research fact and stats on tiredness and fatigue, I was surprised to see that studies indicate that:
76% of workers felt tired many days of the week
30% said that they were unhappy or very unhappy with the quality or quantity of their sleep
15% dozed off during the day at least once per week
As a yoga teacher, these stats confirm what my yoga students share with me.
Most of my clients are super- busy professional women, average age range 45 – 65, plus desperately searching for that elusive “healthy lifestyle and harmonious work-life connection.”
They are exhausted, tired of constantly running around, fatigued from being the key decision makers at work – and at home.
Their weekly private yoga lesson is their time, their space and way of looking after themselves, so that they can “top up” and “recharge their batteries,” and have the strength to stay on top of their heavy work loads and demands at home.
They enjoy meditation as part of their yoga lesson and often ask for scripts or guided meditations they can use to quickly relax, unwind and de-stress, especially on days when they have an important meeting at work, and need to be clear-headed, alert, and in command of their emotions.
So, if this also sounds like you, here are three guided meditation scripts you can read to see if learning how to meditate is something you could use to relieve stress, and boost your energy.
Meditation Script #1: Ease Tension and Calm Your Mind
Set your intention and quietly say to yourself the following affirmation: “I give thanks for my health and the joys of living and being alive.”
- Sit in a comfortable position and give yourself permission to relax and unwind for two to ten minutes.
- Turn your attention to your breath and listen to the sound and movement of your everyday breath flowing softly in and out through your nose (if you wish you can close your eyes).
- On your next breath, slowly breathe in and quietly count “one.”
- Breathe out and count “two.”
- Breathe in and count “three.”
- Breathe out and count “four.”
- Continue counting your breaths up to ten.
- When you reach number ten, go back to number one and repeat the practice for two to ten minutes.
- If your mind wanders during the practice and you lose concentration, that’s okay. Just return your attention back to your breath and begin counting from number one.
- And when you are ready, if your eyes are closed, slowly open your eyes and notice what has changed about your mind’s state and the energy of your thoughts.
Meditation Script #2 for Inner Peace, Happiness, and Calm
Although this meditation is designed to be practised in bed as you wake up to help you set your intention for the day, you can practice it anytime during the day when you feel pushed, strained, or pulled in too many directions.
It is easy to do, and within two minutes you instantly feel refreshed and re-balanced.
- Lying on your back on your bed, make sure you feel comfortable and your back is supported.
- If you suffer from lower back pain, this can be eased by having your legs resting straight out along the bed and placing a firm pillow underneath your knees, or you can rest the soles of your feet on your bed, knees up.
- Place your right hand on your upper chest and your left hand on your lower abdomen.
- Spend a few moments listening to all the sounds you can hear in the room.
- If it is raining or windy, turn your attention to the sounds the elements make when they touch other surfaces.
- Gradually, turn your attention to your hands (still resting on your chest and belly) and take a slow steady breath in through your nose for a count of one-two-three-four.
- Then slowly exhale through your nose one-two-three-four.
Repeat this five to seven times.
- In your mind’s eye, start to imagine you are standing in front of an open doorway looking out onto a stunning landscape.
- With each breath, keep “looking” at the view, feel the splendour and majestic beauty of the landscape filling you up.
- With each breath say to yourself “I am peace” as you hold the scene before you in your mind’s eye.
- Repeat the affirmation, “I am peace,” five to seven times,
- and when you are ready, bring your attention back to your hands resting on your chest and belly.
Spend a few more moments listening to the sounds you can hear in and around your room.
- Gradually open your eyes and return your hands back to your side.
Meditation Scripts #3 Breathing Awareness Exercises to Ease You into Your Day
This guided breathing awareness exercise is ideal to do first thing in the morning before you engage in your daily activities.
It will help instil a sense of purposeful calm and focus as you prepare for your day.
- Take a moment right now to check on your posture.
- How are you sitting or standing?
- Take a gentle breath in through your nose and as you breathe out, tune in to see what is going on in your mind, what thoughts, feelings, and emotions are there bubbling under the surface?
- Exhale and relax your jaw, lower your shoulders, lift your chest up, feel your spine lengthening as you allow your neck to float up and be long;
- smile with your eyes and appreciate how graceful and poised you look; remember you are a pure soul, a divine being walking this Earth.
- Turn your attention to your breath and start to notice how you are breathing.
- Let your breath be soft and gentle; don’t change the way you are breathing, just observe the way your breath flows in, around, and through your body.
- Keep your jaw relaxed; slowly open your mouth and silently whisper the word AAAAHHHHH…. as you breathe out.
- See how long you can keep going whispering AAAHHHH before you naturally start to breathe in; and on your next exhale, open your mouth a bit wider and quietly say aloud another round of AAAHHHHHHs. Repeat this three to five times and each time, allow your AAAHHHHH sound to be longer and go deeper and deeper into your body.
- If you wish you can close your eyes as you meditate.
- After you have done three to five rounds, remain still for a few more moments, noticing what has changed about the way you feel and observe the sensations and impressions flowing through your body and mind.
Everyone is stressed, and overworked these days.
Learning how to relax, and take time out of your day to rest and reset your batteries is vital to help you stay on top of your game.
Most people have heard about meditation, but not sure how to do meditation.
They are wary of starting because they feel it is too hard, takes too long, and isn’t for people like them.
That’s OK. No worries.
Reading meditation scripts are a great way to see if meditation is something you’d be interested in learning.
Have a read of the above meditation scripts, share it with your best friend, and see how you get on.
Do let me know, in the comments below, any hurdles or obstacles you came across. I will do my best to see how I can help you find a solution.
Take care and thank you.
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