guided meditation script

Guided Meditation Script: Breathing and Relaxation

Ok, you want to get started and try recording your first mediation, huh?

This guided meditation script is perfect for when you only have five minutes to get yourself back under control.

I used this in a typical situation when I’m trying to do too much and getting anxious about it.  For example, I had been racing at work to get things done so I could go out at lunchtime for a job interview.  I arrived 10 minutes early and listened to this for five minutes before going in for the interview.  I went into the interview focused, relaxed and in the moment.

I got the job.

I use this before any situation I’m getting anxious about.

This is a great meditation script to get your breathing under control, relax and be in the moment. I like to include affirmations, which give me a positive message to focus on. As this meditation is personal for you, please change to what resonates with you.

Also, I love to add the sea waves rolling in as a backing track.  Hearing waves rolling in completely relaxes me.

Top Tips

Want to record this guided meditation and pair with relaxing white noise, such as rolling waves at the sea?

Open the Jinglow app and go to record.  Read through this script, being mindful of your pronunciation and breathing into the microphone.

It’s important when recording your mediation for the first time to be somewhere quiet and free from distractions.  Take the time to speak very slowly (you will be surprised how fast we all speak) and also allow for the pause between statements.  It will feel slightly odd leaving the pauses between statements when your recording, but you will really appreciate it when you come to hearing it playback.  Also, add a backing track of what relaxes you.

…..10 seconds….

Sit down comfortably where its quiet, close your eyes and notice your breathing.

…..(10 second pause)…..

Just breathe and begin to take notice of your breath.

…..(15 seconds pause)….

As you inhale, try to take a deeper slower breath, hold for a few seconds, and exhale slowly.

……(15 seconds pause)……

If your mind wanders, come back to focusing on your breathing.

……(15 seconds pause)…..

Try breathing deeper, inhaling more slowly, letting the air flow through your body.

……(20 seconds pause)…..

Feel your body becoming more relaxed with each deep breath.

……..(10 seconds pause)…….

Keep breathing deeper. ….and exhale more slowly

……..(10 seconds pause)……..

What you think is how you feel.

……(10 seconds pause)……..

I am calm and relaxed

……(10 seconds pause)……

I am calm and relaxed

……(10 seconds pause)……

I am in charge of my life

…….(10 seconds pause)……..

I am in charge of my life

…….(10 seconds pause)……..

I am an amazing, intelligent and valuable person.

…….(10 seconds pause)…….

I am an amazing, intelligent and valuable person.

…….(10 seconds pause)…….

I can handle anything that comes my way

…….(10 seconds pause)…….

I can handle anything that comes my way

…….(10 seconds pause)…….

I am now calm and relaxed and ready to carry on with my day.

Let us know how you go, we love your feedback.

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