You can use this guided meditation script to calm your mind and relax your body. Meditation is the act of focusing the mind to relax, improve inner awareness, and make positive mental or physical changes.
If you are looking for a basic introduction to meditation, start with the basic meditation script below and the meditation mp3 in this podcast for an introduction to how to meditate.
As you become familiar with meditating and start to develop the skill to focus your mind, you will easily be able to use meditation techniques for positive changes in your life and to learn new skills.
Guided Meditation and Script For Relaxation and Healing Your Mind and Body
Assume a comfortable position. Shut your eyes as you start to relax. Take in a deep breath, now breathe out, emptying your lungs entirely. And once again. Take full deep breaths, never strained or rushed.
Breathe in strength, breathe out tension. Carry on to relax. Take full deep breaths. Allow your breathing to discover its own natural, unhurried pace. And as ideas enter your mind, allow them to go without attachment.
As you sink into comfort and relaxation, see yourself enjoying a waterfall of sunlight and crystal water.
As the sun and water cascade over your body, you absorb the healing oxygen carried inside your blood vessels through your whole system.
The oxygen heals and releases the holding contraction of each muscle. Every muscle becomes taffy… soft and pliable.
All tension gives way to easiness. The cascade of sunlight reminds you of the source of all energy.
Your whole being sings with release and renewal as the source refuels and strengthens your body and spirit.
In healing all is possible. As you heal your spirit and body your gifts to the universe emerge. The healing vision of cascading sunshine and water is yours whenever you want it to be.
Your breathing is unstrained. Relax your toes and feet. Relax your ankles and knees. Relax your leg muscles. Your breathing is deep and relaxing. Relax your fingers and hands. Loosen up your wrists and elbows. Relax your arms.
Your breathing is slow and peaceful. Feel your feet and legs get heavy and warm. Feel your hands and arms get warm and heavy. Simply breathe as your thoughts come and go.
Center on your breathing. Let go of tension as your body falls into a state of peaceful quiet. Unclench your jaw. Relax your face and let go of your tongue. Your heartbeat and breathing are serene and steady. Your breathing is relaxed. Void your mind of all thoughts. Your abdomen is soft and warm, your limbs are heavy and warm.
Watch your thoughts come and go like clouds in the sky. Your hands are warm, your forehead is cool, and your breathing is deep and relaxed. Feel your breath sink lower and lower into your lungs. As your shoulders drop, feel your breath fill the upper part of your chest. You’re relaxed and peaceful.
Your breathing is deep and relaxed. Warm hands, cool forehead. Empty your lungs totally. Hear the silence grow as your mind hushes. You are relaxed, calm, and centered. Your heart rate and breathing are calm and steady. Warm hands, cool forehead. Your breathing is deep and relaxed. Enjoy the quiet.
When you know it is time to leave this place, begin to return. Let your breathing bring you back. Gently take a couple of deep breaths. Pause a moment. Remember one last time that you can return to this place any time you wish. It may only be for a moment, but it will remind you of the sense of peace that’s yours.
Open your eyes. Feel the goodness of the meditation for a few moments.
WHAT IS A GUIDED MEDITATION?
The basics of guided meditation.
The phrase itself is an explanation of its meaning. If you still find it somewhat vague, picture these scenarios: a person or a group of people meditating and guided through the process by a professional guide; a person reading a meditation script while you meditate; an mp3, or CD you bought or prepared yourself to help you through the mediation process.
All of these are examples of guided meditation. Since one is supposed to acquire a state of deep relaxation during any meditation, guided meditations and meditation scripts are a good motivator for someone just learning how to meditate.
So what is nice about guided meditation? Well for one a guided meditation is often cheaper than a private session. If you use tools like CD’s or cassettes or if you ask the help of a friend to guide you, it wouldn’t cost you as much as a private session would. Though, these private sessions are considered as guided meditations as well. Guided meditation can help you understand the basics of meditation more clearly.
It can help you get rid of all distractions and meditate more effectively. Most of the group guided meditation has particular goals, from physical healing to spiritual-related goals. While guided meditation may be used to achieve healing, the guides are not the healers though. Your naturally healthy state is just being restored through the flow of energy by your meditation.
A lot of websites offer information on self-meditation and guided meditation. Most of these sites even provide prepared scripts, sounds, and several calming images for exercise to help you stay focused. One good site to visit is MeditationLifesSkills.com’s guided meditation section. It is a virtual guided meditation room of some sort with the same goals – to provide you minutes of deep relaxation and reflection.
If you think adults are the only ones who need meditations, think again. There is actually an online guided meditation site for kids. Visiting GreenChildMagazine.com will take kids to a place so serene and revitalizing. The prepared scripts are very interesting and will mostly make kids stay focus on the meditation exercises.
Some guided meditations provide around thirty minutes of relaxing music to calm the mind and body. A guide’s voice can sometimes be heard over the beat of the music to guide you on what to think of, and how to stay more deeply focused. These guided meditations can be practiced alone or with a group.
Guided meditation is perfect for people who are still learning the basics of meditation. While it may be somewhat lengthy for those first-timers, it can still provide you with a lot of tips on how to go about acquiring a feeling of deep calmness.
One of the biggest problems faced by people new to meditation is the dizzying variety of different types of meditating there are. Although the benefits of meditation a well known, and many people out there would really like to get a good meditation practice together.
Often they fail to take even the most rudimentary steps towards establishing a daily habit of meditating. It is little wonder why. With Taoist meditation, yoga meditation, and literally thousands of other varieties of meditation out there, how can anyone sort through all of the dizzying possibilities?
I have tried many different schools of meditation, but the one that I keep coming back to is guided meditation. I guess part of this has to do with the fact that it was my introduction. I had a friend who is a dedicated student of a guru.
I was, let us say, a bit skeptical at the time. My friend looked like a wide-eyed believer to me, and I tried to convince her over and over again to stay away from the so-called guru. But she convinced me instead to come to check out one of his meetings.
Although there were many components to the ceremony, it started and ended with a guided meditation. The guided meditation was simple. He directed us to follow our breaths, flowing in and out of our bodies, and to visualize them as beams of energy.
It might sound stupid to you, and even telling it sounds silly to me, but there was something about the way that he used his voice to direct the guided meditation that made it a profoundly powerful practice. I have tried guided meditation mp3s and CDs, but none of them have given me nearly as powerful of an effect as hearing someone directing the meditation with their own voice in person.
Of course, you do not have to lead a guided meditation in a group setting, and if you have a spiritual group, you can all take turns leading it. Many guided meditations are just simple relaxation exercises. You can do such simple things as imagining yourself in a peaceful place with the sun beating down on you, or focusing on some early memories from childhood.
Some of the most powerful guided meditations that there are are the ones you most identify with and the ones that just simply resonate with you personally. The most important thing is to have fun with it!
Guided Meditation In The News: The Dalai Lama and Neuroscientists Go Head To Head…
Many studies have been done on the effects of guided meditation and most of these studies have proven its effectiveness in calming a person’s mind and body.
Guided meditation is not a new exercise and has been around for many years but since the recent notice of stressful and time-consuming jobs and lives, many people have turned to it to help relieve their stress and to instruct them on how to deal with straining situations. Through the use of guided meditation practices, people who participate in these meditative sessions are finding more calm and quiet moments in their lives, even when they are not meditating.
Guided meditation and private meditation were developed in the Buddhist community about 2,500 years ago and have been used ever since.
The Dalai Lama takes this line of guided meditation so seriously that he decided to meet with Western neuroscientists to help them test the effectiveness of the guided meditation exercises. The Dalai Lama stands by meditation by referring to it as a way that human beings express their ability to avoid suffering and find their own personal happiness.
The Dalai Lama met with these scientists in a number of sessions in which they interviewed him and presented their research on the subject of guided meditation. He offered his opinions on the subject from his Buddhist point of view but also engaged in the scientists’ factual understanding of meditation and its effects.
VIDEO: Neuroscience and the Emerging Mind: A Conversation with the Dalai Lama
His Holiness the Dalai Lama engages in a scientific and philosophical discussion of human consciousness. (Visit: http://www.uctv.tv/dalai-lama for more video)
Although the Dalai Lama stands by his completely spiritual and meditative practices, he cooperated with the scientists and showed them that he understands the importance of science and research on the subject.
The guided meditation was shown to be effective at calming a person’s inner thoughts and sometimes relieving ailments such as migraines. By attempting to achieve the three levels of guided meditation, many people have found their limit of difficulty and what they need to work on to make their meditative session more intense. The meditating person must first work to achieve an external focus during a guided meditation session. This is the most basic type of meditation and the easiest form to achieve.
In the external focus session, the person must concentrate on an object in the room while still paying close attention to his or her own body. The internal focus is a form of guided meditation that is found to be a little more challenging. In this form of meditation, the person must focus on occupying the mind with a mantra or another small but non-thinking task while concentrating solely on removing thoughts from the brain and relaxing the body.
The unfocused form of guided meditation is the most challenging form and it is the form where the person meditating can go the deepest into the meditative state. In this state of meditation, the person focuses on nothing and keeps the mind completely silent.
People are finding the world of meditation is easy to become one with when they use the help of guided meditation. Many users can achieve their meditative goals and the meditative state of calm with a guided meditation.