Guided Meditation Script For Total Body Relaxation

There are many different meditation methods to keep you present and grounded, but sometimes it can be difficult to stay focused without letting your mind wander during your practice.

In order to meditate effectively, it is important for you to be able to set aside the chit chat in your head and not let your thoughts dominate, and a guided meditation can help you do that.

Listening to a recording that leads you through a meditation is an easy way for a beginner to train the mind for a focused, mindful meditation. Every time your mind gets caught in a cloud of messy thoughts, it loses some of the benefit of meditation. A simple guided meditation script can certainly be enough to keep even the most scattered mind settled for a short period of time.

You will want to record your own voice, or have a friend narrate the following meditation script using your phone or other electronic device, so that you can play it back while listening and practicing the meditation. Leave a few moments of silence between each step and feel free to make a few changes to suit your needs or invoke the proper mood.

With the recording ready to play, lie comfortably on your back with a blanket beneath you and a bolster under your knees and pillow to support your head. You may wish to use an eye pillow or cover yourself with a light blanket as well.

Be sure the room is warm, but not stuffy, yet dark and quiet. Go ahead and light some candles in the room if you like. Take several deep breaths, push play and close your eyes.

Guided Meditation Script

Begin by inhaling gently for three breaths. Feel the air rush into your lungs, and exhale completely each time. Then shift your focus to send your breath to your toes, feet and ankles, thanking them for moving you through the world… (Take a long pause after each …)

Imagine your breath spreading like a warm fire to each part of your foot – relieving tension and soothing aches. Feel the breath reach every cell, every muscle… continue breathing for three breaths.

Next, move this warmth to your calves. Acknowledge how strong and supportive they are and gently send your breath to this area, massaging the tension away as you let the breath restore and renew…

Move your awareness up to the knees. Recognize their flexibility, how much they move during the day. Thank them for all they do by sending your breath to every muscle and tendon in this area…

Continue moving up to your thighs. Send your warming, healing breath over the entire area, noticing how powerful these muscles are. Let the breath get in-between the large bands of muscle, opening tight areas and carrying away stiffness…

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