Continue with your list until you can not think of anything else for today. If you are looking for scripts to record, please visit our Royalty Free Meditation Scripts page. var ins = document.createElement('ins'); Feeling stressed? You can also find some lovely free relaxation scripts here. Please note: If you are looking for inspiration to write your own meditation script, please make sure that you do not directly copy any part of our scripts. Trafford, P. (2020, April 12). The program uses a combination of meditation scripts, visualisation techniques, and practical . ins.dataset.adClient = pid; Should You Meditate Before Or After A Workout? Wear a Bluetooth wireless microphone clipped to your collar so that you can move freely without losing audio contact. Perini, F., Wong, K. F., Lin, J., Hassirim, Z., Ong, J. L., Lo, J., Ong, J. C., Doshi, K., & Lim, J. Menu. Guided meditation includes a range of approaches, such as mindfulness, affect-based meditations like LKM, and mantra-based meditation like TM. This brief guided meditation script will guide you through a very healing visualization process. Breathe in, filling your body with well-being. To acknowledge our life journey up until now. We suggest taking a three-second pause between each line if you use it with a client in a session. Guided meditations of all kinds are rooted in ancient contemplative practices of increasing interest to researchers in the fields of medicine, psychology, and neuroscience. Also called progressive relaxation, this technique involves tensing and releasing different. (2017). Try this guided mindfulness meditation for relaxation and sleep offered by Mindful Peace. Decreasing Self Harm BehaviorThis relaxation script is for teens or adults with self harm behavior or nervous rituals and aims to create a feeling of calm and then explore more positive coping alternatives. Before beginning the practice, please find a comfortable posture that will help keep your spine straight, either seated or lying down, wherever is comfortable. if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[336,280],'selffa_com-large-mobile-banner-1','ezslot_12',115,'0','0'])};__ez_fad_position('div-gpt-ad-selffa_com-large-mobile-banner-1-0');Notice now what you are hearing such as the sound of my voice and the relaxing background music Can you hear anything else? Orme-Johnson, D. W., & Barnes, V. A. Loving-kindness meditation (LKM) focuses on generating loving-kindness toward oneself and others in a graded way to include all living beings . You'll love this article on how to write a guided meditation script, and this series of tips and techniques on how to create a guided meditation audio production. Use this free 5-minute meditation script any time to ease your mind and focus on the present moment. " Lokah Samastah Sukhino Bhavantu " is a compassion or loving-kindness mantra that translates to: "May all beings everywhere be happy and free, and may the thoughts, words, and actions of my own life contribute in some way to that happiness and to that freedom for all.". Ratanasiripong, P., Park, J. F., Ratanasiripong, N., & Kathalae, D. (2015). Participants that completed an eight week guided mindfulness meditation course reported a reduction in some anxiety symptoms (Hoge et al., 2013). You can read more about mindfulness for kids in our related article. Meanwhile, silent meditation is generally recommended for seasoned meditators who have internalized previous meditation instructions and can now practice the techniques above without guidance. Visualize how they contribute to your life. Let your hands rest loosely in your lap. Relaxation for Positive Self-ImageThis relaxation for positive self image helps to increase positive thinking, healthy self-concept, confidence, and self-esteem. Whether you keep a journal with a daily gratitude list or tell those around you daily how important they are to you, gratitude is truly a win-win practice. Breathe in and return your focus to the present. if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[250,250],'selffa_com-banner-1','ezslot_10',107,'0','0'])};__ez_fad_position('div-gpt-ad-selffa_com-banner-1-0');if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[250,250],'selffa_com-banner-1','ezslot_11',107,'0','1'])};__ez_fad_position('div-gpt-ad-selffa_com-banner-1-0_1'); .banner-1-multi-107{border:none !important;display:block !important;float:none !important;line-height:0px;margin-bottom:15px !important;margin-left:auto !important;margin-right:auto !important;margin-top:15px !important;max-width:100% !important;min-height:250px;min-width:250px;padding:0;text-align:center !important;}Accepting it with love and compassion. In this space, all thoughts, feelings, and awareness are simply accepted. To practice this meditation, find a quiet space where you will not be interrupted. If seated, support them in your lap or by placing them gently palms down on your knees. Stay with this deep, relaxing, peaceful feeling of bliss. Relaxation for Homework Anxiety Using Relaxation Paint (by Diana)This relaxation for overcoming homework anxiety, written by Diana, uses the example of homework when learning a language, specifically when learning how a language works. And with your awareness completely in the world around you as well as on your internal landscape, without attachment to it, you may notice a light floating sensation in your body, as you detach from judging anything, and just accept everything as it is. As you breathe, think of the people who bring your heart joy. Connect with the feelings of affection and warmth you have for them. These 5-minute guided meditations and mantras help ground your thoughts, allowing you to savor the people and things you appreciate. And our relentless daily pursuit of what we do not have can be overwhelming, whether it is a family, husband, wife, a new car, or the latest technology. Copyright Notice: We own the commercial rights for these meditations and scripts. To look at and draw awareness to the things we dealt with, endured, and overcome in the past and then release those . We recommend listening to the audio of this guided meditation in the player below. A Guided Meditation to Rest in the Flow of Effortlessness. 70 Free Guided Meditations 1. It is a conscious effort to appreciate what makes us feel good. They help wholly for relaxation practices. Meditation is the act of focusing the mind to relax, improve inner awareness, and make positive mental or physical changes. var ffid = 1; And as you count and hold and breathe, let yourself become aware of your physical body in this moment, noticing how it takes up space in this roomhow the air feels against your skinhow the clothes feel on your body. Inner Light visualization. Breathing naturally, as the white light connects you, heart to heart, send compassion to them, saying, May you be free of suffering and its causes, Feel yourselves bathed in the gentle light of compassion while repeating these phrases, silently, May I be free of suffering and its causes. And, whether we realize it or not, humans must live in symbiotic harmony with nature. Exhale, releasing the negativity of previous days. Notice the gentle rise and fall Let us be composed, sit comfortably in an upright posture with a sense of dignity and grace. Silent meditation can be practiced in groups and alone; guided meditation is always offered in the context of a relationship, even if that relationship is with an app or online audio or video. For these next few moments practice this one your own, staying aware simultaneously of your thoughts, feelings, physical body and the world around you, and just letting it be as if you are on the outside looking in, with love and compassion. Free Relaxation Script: Peaceful Place The purpose of this peaceful place relaxation script is to relax your mind and guide you to imagine your own peaceful, safe place. Meditate on the emotions these statements impart. Becoming More PlayfulThis relaxation script begins by guiding you to relax your mind, and then use visualization, meditation, and imagery to get in touch with your inner playfulness. This person could be a lover, a teacher, or a mentor. Really taking a moment to feel your sit bones on the ground, adjusting your spine so that it feels tall and proud and softly close your eyes. Your entire village or city feeling yourself sending this profound peace to the entire world. if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[250,250],'selffa_com-leader-4','ezslot_20',119,'0','0'])};__ez_fad_position('div-gpt-ad-selffa_com-leader-4-0');Clearly see everyone accessing their own inner peace. I am going to take you on a journey to a place that you have never been to before. You can also share your clients experience more directly if you practice together. Visualizing an inner light at the heart is a component of loving-kindness meditation, and the other Brahma Vihara practices of compassion, appreciative joy, and equanimity. This is the very essence of inner peace . Begin with your feet, and slowly express your gratitude. Some of the meditation scripts on this page can also be found on these other pages, but they are organized here according to the purpose and type of meditation involved. Take a few moments to focus on your breath rising and falling while sitting comfortably with a straight back in a quiet place. Guiding others in meditation can feel daunting at first, but it is just like taking a client through any other exercise. Friedrich Nietzsche, a German philosopher, reminds us, that which does not kill us makes us stronger. Trite but true. Finding this sweet spot in life may prove to be easier than you think after experiencing this session. Containing the highest rated tools taken from the Positive Psychology Toolkit, the tools are rooted in science, drawn from the latest research and insights from the field of positive psychology, and include references, practical advice, and detailed descriptions of how to use them. Perfect for general relaxation, and sometimes used as a wind-down visualization after a yoga class. Lets focus on you and the here and now. Use of this website is subject to terms and conditions. Stress and anxiety management in nursing students: Biofeedback and mindfulness meditation. This is an excellent script for achieving total body mind relaxation, for opening the chakras and guiding the listener to experience gratitude and abundance. ALL RIGHTS RESERVED. May I be free of suffering and its causes. You cannot use this script to create your own recordings or videos. LKM has roots in the ancient Buddhist practice of the Brahma Viharas (Frondsal, n.d.), also called the four immeasurables. Gratitude for Small Things Your email address will not be published. It's nearer to your head it, then it reaches your head. Gratitude for challenges meditation helps us view these problematic people or situations from a new perspective. FORGIVENESS Finding Peace of Mind: Self Forgiveness Guided Meditation Release and Let Go: Forgiveness Guided Meditation 2. LETTING GO Letting Go of Yesterday: Guided Meditation Let Go of Negative Emotions: Guided Meditation Letting Go of Stress and Anxiety: Guided Meditation Now become aware of your hands and notice the sensations of touch in your fingertips . This meditation aims to help increase confidence and motivation when learning to play an instrument. Practicing gratitude involves recognizing the positive aspects of your life. 2. Deep within you, you truly love yourself more than anything in this world. Spiritual is defined here as whatever gives YOU meaning. Gratitude for Things 7. For an idea of how to pace this guided meditation, watch this 10-minute Growing Compassion Meditation by Dr. Elisha Goldstein. Gratitude for a New Day 3. Fredrickson, B. L., Cohn, M. A., Coffey, K. A., Pek, J., & Finkel, S. M. (2008). Feel gratitude for your health, ability to walk, travel to do the things you love. It explores the topics of self-compassion and confidence, encouraging a positive sense of self to emerge. We have included a script of the practice to help you follow it yourself or teach it to others. Loving-kindness is the English translation of the Pali term metta, the first of the four practices. May I be well, happy and peaceful, May you be well, happy, and peaceful. By filling out your name and email address below. Use this relaxation technique to get in touch with your true self, live up to your full potential, and live according to your true identity. Beginners Breathing MeditationThis breathing meditation script will guide you to relax by focusing on your breathing. To draw your attention inwards. Water Meditation: Trusting the People Who Do Medical ProceduresWritten by Diana. This body image relaxation script is a guided meditation focused on self-acceptance and self-image. Ensure you know the practice yourself well before guiding others. Settle in to this momentinto this spaceallow yourself the opportunity to be here. Soften your belly and take a slow breath in and a long breath out. Clear your mind. Graser, J., & Stangier, U. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); 13 Of The Best Meditation Chairs For A More Comfortable Practice, 25 Mindfulness Journal Prompts For Present Moment Awareness, Heal Your Shadow Self With 9 Mindful Shadow Work Exercises, Enhance Your Mindfulness Practice With 13 Mindfulness Worksheets, Gratitude Meditation Script: 11 Scripts to Boost Gratefulness. Future directions in meditation research: Recommendations for expanding the field of contemplative science. Effects of the transcendental meditation technique on trait anxiety: A meta-analysis of randomized controlled trials. Body Scan Sleep RelaxationThis body scan sleep relaxation uses a variety of relaxation techiques to help calm the mind and body and drift off to sleep.