15-Minute Guided Meditation Script
Introduction & Deep Breathing (2-3 minutes):
“Welcome to this meditation practice. Let’s begin by finding a comfortable seated position. You can sit on a chair with your feet grounded on the floor or cross-legged if you’re seated on the ground. Gently close your eyes and take a deep breath in through your nose… and slowly exhale through your mouth. Let’s do that again: deep breath in… and out. Feel your body settle with each breath, and bring your attention to the present moment.”
Pause for a few seconds.
“Now, let’s deepen the breath further. Inhale deeply through the nose for a count of four… hold the breath for a count of two… and exhale slowly through the mouth for a count of six. Let’s do this together. Inhale… 1… 2… 3… 4… hold for 1… 2… and exhale… 1… 2… 3… 4… 5… 6. Notice the relaxation flowing with every exhale. Let’s repeat this a few more times.”
Guide participants through two more rounds of deep breathing.
Body Scan Relaxation (5 minutes):
“Now, let’s move into a gentle body relaxation. Starting from the top of your head, imagine a warm, soft wave of relaxation flowing down through your body.”
Pause.
“Feel the warmth spreading across your forehead, allowing any tension to melt away. Relax your eyes, your cheeks, and your jaw. Unclench your teeth, and let your face soften.”
Pause for a few moments.
“Now, move your attention to your neck and shoulders. These areas often carry the weight of the week. As you breathe in, imagine your breath traveling to your shoulders, and as you exhale, release any heaviness or tightness.”
Pause.
“Bring your awareness to your arms, moving down through your elbows, wrists, and fingers. Let them feel heavy and relaxed, as if they’re melting into the earth beneath you.”
Pause.
“Shift your attention to your chest, allowing your breath to flow easily and naturally. Feel the rise and fall of your chest with each breath, letting go of any tightness or restriction.”
Pause.
“Now, move down to your abdomen, your hips, and pelvis. Breathe into this space, releasing any discomfort or tension that may be present.”
Pause.
“Now bring your attention to your legs, your thighs, knees, and all the way down to your feet and toes. Imagine all tension draining out through your feet, leaving your entire body feeling relaxed, warm, and heavy.”
Letting Go (5 minutes):
“Now that your body is fully relaxed, I invite you to turn your attention inward. Notice if there are any lingering thoughts or emotions from the week that are weighing on you. Any difficult conversations, experiences, or stressful moments that might be pulling at your mind.”
Pause.
“As you breathe in, acknowledge these thoughts or feelings without judgment. And as you exhale, imagine releasing them with your breath. Inhale… acknowledge, exhale… let go. Release any stress, any worries, and simply focus on the breath.”
Pause.
“Feel the weight of the week slowly lifting with each exhale. No need to force anything; just gently let go, allowing yourself to be here, in this moment, with nothing to hold on to.”
Pause for 1-2 minutes to let participants sit with their breath and release.
Closing (2 minutes):
“Now, slowly bring your awareness back to your breath. Feel the air as it moves in and out of your body. Notice the calm and relaxation you’ve created within yourself. Take a moment to thank yourself for showing up today, for taking this time to release and recharge.”
Pause.
“When you’re ready, gently wiggle your fingers and toes, bringing movement back into your body. You can stretch your arms overhead if that feels good. And whenever you feel ready, slowly blink your eyes open and come back to the space around you.”
“Thank you for being here and for taking this time to let go and reconnect with yourself. I hope you carry this sense of peace with you throughout your week.”