Guided Meditation Script with high quality audio and calm music. These scripts are written such that it induces stillness, mindfulness and utmost relaxation to the mind and body. The following Guided Meditation are also available on Google Play Store: Experience Meditation Stillness
Introduction to Guided Meditation Scripts
Stillness in the body causes Stillness in the mind. Therefore, a bodily posture without the slightest of movements is the basic foundation of meditation.
Script 1 Meditation technique is to be practiced before commencing any form of meditation as it forms the foundation of all meditation techniques and therefore is considered the first step towards experiencing Meditation. The aim of this technique is to induce psychic rigidity in the body, this happens with an increased conscious awareness of the body, after which you no longer would be able to feel the body. Thus enabling you to focus within Awareness then is shifted to the breath as you are no longer conscious of your body. Soon you are left with just awareness. At this stage the mind and body are ready to take up meditation.
It is recommended to gradually progress through the scripts, from 1 to 5.
Guided Meditation Script 1 – 9 Minutes to Calmness
Sit in a comfortable Meditation Posture. You can make suitable movements now, but once you have
adjusted yourself finally, until this session is over the body should not move. No movement then, no
physical movement of any kind. Become absolutely motionless, adjust yourself finally.
(pause for a while)
Make sure that your spine is straight and upright. Head, neck and shoulders should be slightly back. Rest your hands on your knees comfortably. Take some time and become aware of the surrounding. Now close your eyes, the eyes should remain closed throughout the practice and make sure the eyes are closed gently. Become aware of the breathing process, slowly and deeply breathe in and out mentally.
Breathe in…… Breathe out….. (5 times)
Now slowly shift your awareness to the body, become conscious of your whole body. The whole body,
The whole body, The whole body should be the object of your awareness. Awareness of the whole body will prepare you for the act of meditation as it tranquilizes the mind. When you practice this awareness for a longer time, the internal physical activities also calm down.
Bring Awareness of the whole body
Feel the spine supporting your body in a very firm posture. Become aware of the arms and legs in
perfect balance. Feel that your body is a part of the ground and that it cannot move and is as steady as a statue. Now you are firmly fixed in this position and you cannot make any further movements.
Feel all the sensations of your body and if possible try to create a mental image of your body. Be aware of any aches or pains. Direct your awareness to the source of this discomfort and try to be aware of nothing else. Let this pain/discomfort be a focus for your awareness;
If your mind starts to wander, let it. But simultaneously try to maintain your awareness of the
pain/discomfort in your body. Continue for a little longer and watch the pain slowly wash away.
Become aware of the motionlessness, it is true that you are not making any movement. But this state is not conscious. Therefore, bring it to conscious awareness. Become aware of the stillness in the body.
I am Still and I am Conscious.
With complete awareness of your whole body being motionless.
Awareness of total quietness of the whole physical body.
I am Aware that I am Motionless. I am Still as a Statue and I am Aware.
Maintain Unbroken Awareness for a few minutes.
Slowly bring your awareness to the surrounding.
Bring your awareness back to the outside world. Slowly open your eyes.
This Session is Now Complete.
Guided Meditation Script 2 – Relaxation
Here we will focus our awareness on relaxing every part of the body and thereby calming the mind and the body in this process.
Sit in a comfortable Meditation Posture. You can make suitable movements now, but once you have
adjusted yourself finally, until this session is over the body should not move. No movement then, no
physical movement of any kind. Become absolutely motionless, adjust yourself completely.
Make sure that your spine is straight and upright. Head, neck and shoulders should be slightly back. Rest your hands on your knees comfortably. Take some time and become aware of the surrounding. Now close your eyes gently, the eyes should remain closed throughout the practice.
Relax your body mentally, relax yourself mentally, relax your mind.
Your mind, your consciousness, your awareness should go in and out with the help of the breath.
Breathe in…… Breathe out…… (5 times)
Please check yourself, if you are lost in thought. Slowly Bring back your awareness.
Let us now begin relaxing the whole body systematically. As we move on from one part of the body to
the other guided by my voice, Imagine and feel each part first being tensed and then relaxed. Do not force yourself to concentrate, just become aware and shift your awareness to the next part as guided by my voice.
Right Side of the body
Right hand thumb, second finger, third finger, fourth finger, fifth finger, palm of the hand, become
aware of your palm, back of the hand, the wrist, the lower arm, the elbow, the upper arm, the shoulder, the armpit, the right waist, the right hip, the right thigh, the kneecap, the calf muscle, the ankle, the heel, the sole of the right foot, the top of the foot, the big toe, second toe, third toe, fourth toe, fifth toe.
Left side of the body
Become aware of the left hand thumb, second finger, third finger, fourth finger, fifth finger, palm of the
hand, back of the hand, the wrist, the lower arm, the elbow, the upper arm, the shoulder, the armpit,
the left waist, the left hip, the left thigh, the kneecap, the calf muscle, the ankle, the heel, the sole of the left foot, the top of the foot, the big toe, second toe, third toe, fourth toe, fifth toe.
Back Side of the body
Now to the back. Become aware of the right shoulder blade, the left shoulder blade, the right buttock,
the left buttock, the spine, the whole back together.
Front Side of the body
Now go to the top of the head. The top of the head, the forehead, both sides of the head, the right
eyebrow, the left eyebrow, the space between the eyebrows, the right eyelid, the left eyelid, the right
eye, the left eye, the right ear, the left ear, the right cheek, the left cheek, the nose, the tip of the nose, the upper lip, the lower lip, the chin, the throat, the right chest, the left chest, the middle of the chest, the navel, the abdomen.
Major parts of the body
The whole of the right leg the whole of the left leg both legs together. (pause) The whole of the right
arm the whole of the left arm, both arms together. (pause) The whole of the back, buttocks, spine,
shoulder blades the whole of the front, abdomen, chest … the whole of the back and front … together …the whole of the head the whole body together … the whole body together the whole body together.
Awareness to the whole body, become conscious of your whole body. Imagine the body light as a
feather and glowing from within engulfed in a white light. Hold this awareness, feel yourself dissolve
into the calmness and surrender yourself to this awareness.
Pure Awareness.
Awareness of the whole body
Become aware of the motionlessness, it is true that you are not making any movement. But this state is not conscious. Therefore, bring it to conscious awareness. Become aware of the stillness in the body. I am Still and I am Conscious.
With complete awareness of your whole body being motionless.
Awareness of total quietness of the whole physical body.
I am Aware that I am Motionless. I am Still as a Statue and I am Aware.
Maintain Unbroken Awareness for a few minutes.
Slowly bring your awareness to the surrounding.
Bring your awareness back to the outside world. Slowly open your eyes.
This Session is Now Complete.
Guided Meditation Script 3 – Sensation
In this session we will focus on the third stage of experiencing Meditation – Sensation. Here we will focus our awareness on physical sensations. Direct your awareness to these feelings guided by my voice. Let them be a focus for your mind. If your mind starts to wander, bring the focus back to the sensations in the body.
Sit in a comfortable Meditation Posture. You can make suitable movements now, but once you have
adjusted yourself finally, until this session is over the body should not move. No movement then, no
physical movement of any kind. Become absolutely motionless, adjust yourself completely.
Make sure that your spine is straight and upright. Head, neck and shoulders should be slightly back. Rest your hands on your knees comfortably. Take some time and become aware of the surrounding. Now close your eyes gently, the eyes should remain closed throughout the practice.
Become aware of the breath flowing in and out of your nostrils, feel the breath as it flows into your
system. When I say breathe in imagine and feel the sensation of the breath in the nostrils and follow it
to the throat and into the lungs and with breathe out follow the breath leaving your lungs and out
through your nostrils.
Breathe in…… Breathe out…… (6 times)
Please check yourself, if you are lost in thought. Slowly Bring back your awareness.
Awareness of the whole body
Become aware of the motionlessness, it is true that you are not making any movement. But this state is not conscious. Therefore, bring it to conscious awareness. Become aware of the stillness in the body. I am Still and I am Conscious.
Complete awareness of your whole body being motionless.
Awareness of total quietness of the whole physical body.
I am Aware that I am Motionless. I am Still as a Statue and I am Aware.
Maintain Unbroken Awareness for a few minutes.
Sensation: Heaviness
Awaken the feeling of heaviness, awaken the feeling of heaviness.
Become aware of the feeling of heaviness in the right hand palm. Feel its weight, become intensely
aware of this sensation.
Now Become aware of the feeling of heaviness in left hand palm. Feel its weight, become intensely
aware of this sensation.
Become aware of the feeling of heaviness in right shoulder blade, left shoulder blade, right buttock, left buttock, right side of back, left side of the back, spinal cord, the whole back.
Awaken the feeling of heaviness, awaken the feeling of heaviness.
Become aware of the feeling of heaviness in right leg, left leg, both legs together, right arm, left arm,
both arms together, head, trunk.
Awaken the feeling of heaviness, awaken the feeling of heaviness.
Become aware of the feeling of heaviness in the whole body, in the whole body, heaviness in the whole
body, heaviness in the whole body, heaviness in the whole body, in the whole body, in the whole body,
in the whole body.
Check up your consciousness and be sure that you are listening to me, and that you are conscious and
aware.
Sensation: Lightness
Awaken the feeling of lightness, awaken the feeling of lightness.
Become aware of the feeling of lightness in the right hand palm. Become intensely aware of this
sensation.
Now Become aware of the feeling of lightness in left hand palm. Become intensely aware of this
sensation.
Become aware of the feeling of lightness in right shoulder blade, left shoulder blade, right buttock, left
buttock, right side of back, left side of the back, spinal cord, the whole back.
Awaken the feeling of lightness, awaken the feeling of lightness.
Become aware of the feeling of lightness in right leg, left leg, both legs together, right arm, left arm,
both arms together, head, trunk.
Awaken the feeling of lightness, awaken the feeling of lightness.
Become aware of the feeling of lightness in the whole body, in the whole body, lightness in the whole
body, lightness in the whole body, lightness in the whole body, in the whole body, in the whole body, in
the whole body.
Check up your consciousness and be sure that you are listening to me, and that you are conscious and
aware.
Sensation: Heat and cold
Awaken the will and experience the heat, imagine heat, recollect the experience of heat
Become aware of the feeling of heat in the whole body, in the whole body, in the whole body.
Superimpose the experience of heat on the whole body, and this feeling should become real to you.
Feel the whole body hot, almost sweating, almost perspiring.
Awaken the will and experience the heat, the experience of the sensation of heat in the whole body in
the whole body, in the whole body.
The experience of cold, awaken the experience of cold, awaken the experience of cold in the body,
awaken the experience of cold in the body, awaken the experience of cold in the body.
Imagine you are walking on the cold floor during winter, how would your body feel?
That experience is to be awakened by you; feel the cold, feel the cold
Feel cold in the whole body as if the whole body is getting colder and colder.
Feel cold in the whole body as if the whole body is getting colder and colder, as if in a cold winter night
without any covering over the body you sleep outside.
How cold would you feel? Recollect that experience of cold and superimpose it on your body.
Feel that your whole body is experiencing cold, recollect the experience of cold and superimpose that
feeling on your mind and body.
Slowly bring your awareness to the surrounding.
Bring your awareness back to the outside world. Slowly open your eyes.
This Session is Now Complete.
Guided Meditation Script 4 – Stillness
In this session we will focus on developing Stillness of the Body & Mind. Awareness of the Stillness in the body results in stillness in the mind. Stillness in the body is developed until you feel your body is frozen which results in stillness in the mind.
Sit in a comfortable Meditation Posture. You can make suitable movements now, but once you have
adjusted yourself finally, until this session is over the body should not move. No movement then, no
physical movement of any kind. Become absolutely motionless, adjust yourself completely.
Make sure that your spine is straight and upright. Head, neck and shoulders should be slightly back. Rest your hands on your knees comfortably. Take some time and become aware of the surrounding. Now close your eyes gently, the eyes should remain closed throughout the practice.
Breathe in…… Breathe out…… (5 times)
See yourself sitting in a firm meditation posture. Become aware of this posture, this stillness. Feel the different physical sensations in the body such as
cold
heat
wind
pain
tension
Focus on these sensations for a while…
Become aware of different parts of the body: right hand palm, left hand palm, right shoulder blade, left shoulder blade, right buttock, left buttock, right side of back, left side of the back, spinal cord, the whole back, right leg, left leg, both legs together, right arm, left arm, both arms together, head, trunk.
Complete Awareness of the whole body.
Make a resolve “I am still and I won’t move my body throughout this session. Absolute Stillness. I will
remain steady and motionless like a statue”. Whenever you feel an urge to move your body repeat this
resolve in your mind.
Intensify your conscious awareness of the physical body.
Uninterrupted awareness of the physical body.
Your body is now perfectly still and motionless. Develop the feeling of steadiness, there is only
steadiness. No movement, No discomfort, only steadiness and stillness.
Please check yourself, if you are lost in thought. Slowly Bring back your awareness.
Feel the stillness and steadiness in the body.
Gradually your body will become rigid and stiff like a statue, as though all the muscles have frozen.
Your Body has now become so stiff that you will no longer be able to move it even if you try.
Become aware of this stiffness in the whole body. Feel your body locked in this position. Become aware of the stillness
As the awareness of this stillness increases, you begin to lose physical awareness.
Shift your awareness to your breath, become aware of the breath
Just awareness without trying to control it. Rest your awareness on the breath as it moves in and out of your body.
Let the awareness shift between the body and the breath alternatively.
With inhalation become aware of the body, its stillness
With exhalation become aware of the outgoing breath
Breathe in…… Breathe out…… (5 times)
Without any effort the awareness will slowly shift more towards the breath, the body is now absolutely
still and motionless the breath will become more and more subtle until you are left with just pure
awareness and an unfluctuating mind.
The mind is now ready for the experience of meditation.
Become aware of the calmness in the mind. Become aware of the stillness in the body and in the mind.
You are Conscious and still
Awareness of total quietness.
I am Aware
I am Aware.
Slowly bring your awareness to the surrounding. Feel your physical body, feel your weight. Become
aware of the breath flowing in and out of your body.
Bring your awareness back to the outside world.
This Session is Now Complete.
Guided Meditation Script 5 – Experience Meditation
Get the Stillness Meditation Android APP for this Guided Meditation and all the above.
Sit in a comfortable Meditation Posture. You can make suitable movements now, but once you have
adjusted yourself finally, until this session is over the body should not move. No movement then, no
physical movement of any kind.
Become absolutely motionless, adjust yourself completely.
Make sure that your spine is straight and upright. Head, neck and shoulders should be slightly back. Rest your hands on your knees comfortably. Take some time and become aware of the surrounding.
Now close your eyes gently, the eyes should remain closed throughout the practice.
Observe absolute continuous awareness of the stillness in the body…
(Pause for around 10 seconds)
Become aware of the breath flowing in and out of the body. Watch them as a witness without altering
the flow of breath.
(Pause)
Imagine a triangle without a base. The two sides of the triangle are the left and right sides of your Nostril Wall. The apex of the triangle is the space between the eye brow.
As you breathe in, bring awareness of the breath flowing in through the left nostril making its way to the eyebrow center. Even though you are breathing in through both the nostrils, awareness is only
maintained of the breath flowing in one nostril at a time.
While you exhale, bring awareness of the breath leaving the eyebrow center through the right nostril.
As you breathe in again, bring awareness of the breath in through the right nostril to the eyebrow center and as you exhale bring awareness of the breath out from the eyebrow center through the left nostril.
Remember you are alternating the awareness of breath psychically and not physically. The Physical body should remain still throughout the session.
Let us now practice…
When you practice, become aware of the Path of the breath in the form of a triangle without a base
Breathe in with awareness in the left nostril
Breathe out with awareness in the right nostril
Breathe in with awareness in the right nostril
Breathe out with awareness in the left nostril
(Pause) This is one round. Become aware of the Path
Breathe in with awareness in the left nostril
Breathe out with awareness in the right nostril
Breathe in with awareness in the right nostril
Breathe out with awareness in the left nostril
(Pause) Become aware of the Path
Breathe in with awareness in the left nostril
Breathe out with awareness in the right nostril
Breathe in with awareness in the right nostril
Breathe out with awareness in the left nostril
(Pause) Become aware of the Path
Breathe in with awareness in the left nostril
Breathe out with awareness in the right nostril
Breathe in with awareness in the right nostril
Breathe out with awareness in the left nostril
(Pause) Become aware of the Path
Breathe in with awareness in the left nostril
Breathe out with awareness in the right nostril
Breathe in with awareness in the right nostril
Breathe out with awareness in the left nostril
(Pause) Become aware of the Path
Become aware of the silence within. Continuous awareness of this stillness in the mind. The peace
floating in you this moment. Feel the harmony. Just be aware…
(Pause) Become aware of the space between the eye brows. Try to become aware of the pulse beat in between the eyebrow center.
(Pause) Uninterrupted Awareness of the pulse beat in the eyebrow center.
(Pause)
Now let us practice breath awareness within the eyebrow center.
Become aware of the Path that the breath takes in the form of a triangle without a base, the apex of the triangle is the eyebrow center.
Breathe in with awareness in the left nostril
Hold your breath between the eyebrows. Feel the pulse beat there
(Pause 2 seconds)
Breathe out with awareness in the right nostril
Breathe in with awareness in the right nostril
Hold your breath between the eyebrows. Feel the pulse beat there
(Pause 2 seconds)
Breathe out with awareness in the left nostril
(Pause) Become aware of the Path
Breathe in with awareness in the left nostril
Hold your breath between the eyebrows. Feel the pulse beat there
(Pause 2 seconds)
Breathe out with awareness in the right nostril
Breathe in with awareness in the right nostril
Hold your breath between the eyebrows. Feel the pulse beat there
(Pause 2 seconds)
Breathe out with awareness in the left nostril
(Pause) Become aware of the Path
Breathe in with awareness in the left nostril
Hold your breath between the eyebrows. Feel the pulse beat there
(Pause 2 seconds)
Breathe out with awareness in the right nostril
Breathe in with awareness in the right nostril
Hold your breath between the eyebrows. Feel the pulse beat there
(Pause 2 seconds)
Breathe out with awareness in the left nostril
(Pause) Become aware of the Path
Breathe in with awareness in the left nostril
Hold your breath between the eyebrows. Feel the pulse beat there
(Pause 2 seconds)
Breathe out with awareness in the right nostril
Breathe in with awareness in the right nostril
Hold your breath between the eyebrows. Feel the pulse beat there
(Pause 2 seconds)
Breathe out with awareness in the left nostril
(Pause) Become aware of the Path
Breathe in with awareness in the left nostril
Hold your breath between the eyebrows. Feel the pulse beat there
(Pause 2 seconds)
Breathe out with awareness in the right nostril
Breathe in with awareness in the right nostril
Hold your breath between the eyebrows. Feel the pulse beat there
(Pause 2 seconds)
Breathe out with awareness in the left nostril
(Pause) Become aware of the Path
Become aware of the calmness in the mind. Become aware of the stillness in the body and in the mind.
You are Conscious and still
(pause for a while)
Awareness of total quietness.
(pause for a while)
I am Aware
I am Aware.
(pause for a while)
Slowly bring your awareness to the surrounding. Feel your physical body, feel your weight. Become
aware of the breath flowing in and out of your body.
(pause for a while)
Bring your awareness back to the outside world.
(pause for a while)
This Session is Now Complete.
