On the exhale, the breath leaves the chest, ribs fall, belly contracts. And perhaps you are already feeling more calm, peaceful and focused [pause]. Sunset. For this moment, divest from problems, stresses, and worries. Take PLENTY of time in each body area, allowing your client/s to relax and de-stress as much as possible. I will begin to describe settings. May these blessings multiply as I continue to notice and give thanks for them. And it has numerous benefits such as relaxation and stress relief. The left buttock. As it is a short reading, it can be used at any time of the day to reconnect with the present moment. Breathe in peacefulness, grace, and acceptance; exhale worry, fear, and negativity.. Take a deep breath in, and as you breathe out let go of any tension you're holding in your neck and jaw [pause]. Left shoulder. Say: Do not worry if your mind jumps from thought to thought. Feel the fluidity of the breath. Picture a warm, loving golden light spread from the top of your head down to your toes. This is normal. Enjoy it even the difficult parts. Feel the life force run through you., Say: Namaste. Required fields are marked *. Youll need to have a free Adobe Reader to view the PDF file (many computers have this already). The right foot. The left foot. Amen.. You are now one baby step closer to connecting with the eternal and getting to know yourself better. Warmly, Mary. Thanks for these. The left eye. Are there any other people there or are you by yourself? Warmly, Emma-Louise. Really FEEL your feet in contact with the ground underneath you. Left elbow. Find that experience of heat all over the body. Mantras can be one word or several words, but they should be short and simple. The whole back. Let your soul breathe and touch the sun for these few moments. A farmhouse. I've also included a free PDF gratitude meditation script below the audio to help you follow it yourself or teach it to others. The sky is blue and full of white, puffy clouds. Feel free to use these whether you make self-guided meditation recordings for yourself or you want to captain students or clients through a brief mindfulness exercise at the end of a class or session. Use these scripts as a jumping-off point to explore your technique. Let go of expectations about how this meditation would go and just keep bringing your focus back to your breath., Say: Feel your diaphragm rise and retreat with each passing breath., Say: Congratulations on completing a mindfulness meditation. This site uses cookies to power our shopping cart and to provide us with analytics so we can continuously improve. Breathe in. Sink into your space and feel it catch you. Find a place where you can have a few quiet minutes to yourself. Learn more about Emma-Louise & see all their articles here >>, Image of Mountains and Panorama of Lake Louise, Canada by Rod Ferris via Shutterstock. You are in communion with nature. So, I'd like you to start by focusing on your toes. Others can train your . If you arent experienced with meditation, I suggest, that you keep sessions brief, so you can maintain the focus. Follow the breath with your awareness follow the breath all the way in If you find it helpful, you can of course enjoy it for as long as you like. The desert. You immerse yourself in it and let your body float without making any movement. Take a long, slow, deep breath in, then slowly exhale. Feel the warm breeze on your cheeks. The body is completely relaxed. Find that sensation of being chilled to the bone. 130+ pages of five-minute guided meditation scripts with easy-to-read, easy-to-follow instructionsall wrapped up in a beautifully designed book. Both feet together. Breathe deeply in, and as you breathe out, slowly relax and release any tension you may have in your back. A flock of black birds in the sky. So today, were looking at five of the best short meditation scripts. And just take a few more deep breaths like this for a moment [pause]. Take another long, slow, deep breath in, then exhale. Enjoy these 2,3 and 5 minute guided meditation scripts - and feel free to play with them and add your own personal touches! The guided meditation below is designed to help you along your journey. [pause]. I did spend vast amounts of money on these programs, so you dont need to. Home Coaching Blog Meditation & Mindfulness Guided Meditation Relax Your Clients in Under 5 Minutes with these Guided Meditation Scripts. Imagine you are out for a long walk into nature you are walking and walking, and you can feel nature all around you visualize a green meadow of the greenest color that you like the most visualize an extension of green grass that extends to a nearby forest you see the green grass the green reflections of the sun on the meadow. Others can train your mind to stay still. Meditation, Spirituality and Conscious Living. Acknowledge the thoughts and then let them pass. But sometimes, a quiet separate space is not available. Script: Mindful Breathing Meditation Adapted from Thich Nhat Hanh, "A Short Teaching on Mindfulness Breathing" (Excerpts in quotes) As your body settles and your eyes close, bring your awareness to your breathing. Feel the pleasure. The whole of the right leg. It is mandatory to procure user consent prior to running these cookies on your website. Copyright 2021 Simplicity Life Coaching All Rights Reserved. Finally, the top of your head [pause]. The repetition will keep your mind focused. Feel how the river modifies its flow and increases and decreases its intensity. You can use this meditation script to experience a deep feeling of peace, tranquility and transcendence. Burning Candle. Relax Your Clients in Under 5 Minutes with these Guided Meditation Scripts September 9, 2022 Reading Time: 4 min 40 sec Emma-Louise 2, 3 and 5 Minute Guided Meditation Scripts to Use With Your Clients! Enjoy. However, the best way has always been by focusing on the breath. Adding a five-minute meditation practice to your routine can be extremely beneficial and add to your quality of life. Take a few deep breaths and let your chest rise and fall with each inhalation and exhalation. I appreciate you sharing these scripts. Become aware of that pain. Now, as you keep breathing deeply into your stomach, I'd like you to breathe in for a count of 5, then hold your breath for a count of 5, and breathe out slowly for a count of 5. Fly overhead and see this place from the sky. Feel the chest rise and fall. It's free to sign up and bid on jobs. Health experts have suggested that meditation may play a role in lowering blood pressure, decreasing anxiety or depression, and reducing insomnia. Download more mindfulness worksheets, guided meditation scripts, e-books and more at: Mindfuln essEx e rcises. This 5 minute guided meditation script is also known as a "body scan" where you focus on and purposefully relax your entire body - one area at a time. Notice each point that connects your body to the floor. View Our Cookie Statement. So, you might have to do the 5-minute version twice. [pause] Now it's time to relax your neck and jaw muscles. Release expectations about how this meditation would go; just keep bringing your focus back to the fact that you are fine., Say: Feel your diaphragm rise and fall with each passing breath., Say: You are less anxious and one step closer to connecting with the eternal divine who provides, Begin by saying: Its time to relax, and for the next five minutes, I will help you do just that.. The right eye. The chin. 3. All rights reserved. Focus on consistency when you are first building a meditation practice. I am excited to use with my clients. The Relaxation shot is a 15-minute and 30-minute audio program, that will help you get relaxed, feel unruffled and calm, and free your mind of worry. Turn off your phone and free yourself of interruptions. Find that awareness. You are a powerful being who can absorb the best in life and expel the rest. This brief guided meditation script will guide you through a very healing visualization process. Youve done excellent work today, and you will continue to do so. White, puffy clouds. Feel your tension melt away as you gradually relax deeper with each breath. Feel your muscles relax as the light washes over you, surrounding and protecting you. Left upper arm. The left leg. Feel the complete cycle of the breath. HOWEVER the terms do not allow the tools be sold (or in this case be used in a commercial video) or made available online (for example as free resource). Ive heard from so many of you that this book has been life changing when it comes to helping find calm in the chaos of our hectic modern world. Your brainwaves create a unique pattern when you feel balanced and calm. Now you see a beach on the horizon, and you walk to get there you follow the stream and its flow, and at its pace, you get there, Visualize the small beach nearby the canal the blue sea the golden sand you lie on the sand, and it is delightful the energy of the sun accumulated in the grains of sand penetrates your back, relaxing you You feel that accumulated heat and how it spread in your back its relaxing its very nice its a delicious sensation the blue sea the blue sky without clouds the sound of the wind on the leaves of the trees behind you. Find a feeling of heaviness in the body. Search for jobs related to 5 minute guided meditation script pdf or hire on the world's largest freelancing marketplace with 21m+ jobs. A daily meditation practice is optimal. The repetition will keep your mind focused. The right cheek. Find awareness of your breath. Your feet are cold. When a thought pops into your head, release it and focus on your breathing. Now, let your body sink into the mat as you release any stress, fear, or doubt. Notice the exhale. But please do not fall asleep. A quick preview of Relaxation Shot program. Put one hand on your heart and one hand on your belly. Some meditation scripts can bring about certain sensations in the body. Say: Relax and mindfully thank your body for taking you through this class. Download a PDF copy of this beautiful guided gratitude meditation script for yourself, or to share with others. Be aware of your rhythm, of the flowing water the water is crystal clear it flows over and over againyou walk by the river following its natural flow. Imagine sitting in a sauna, warm steam rising and filling the air with heat. Birds are singing, and the sunshine is warm and golden. Give them a treat by allowing yourself to sink out of stringent consciousness. Imagine walking barefoot on a slab of ice. The ankle. Meditation calms our mind, relaxes our body and soothes our spirit. Now fly past your favorite place and see a rainbow in the distance. Let all your uneasiness dissipate into the air and get carried away from you. You can make each script yours by adapting the language to suit your style and personality. I'd like you to pause , take a deep breath and place your feet flat on the floor. The lower back. Begin noticing the sounds around you and when you're ready, open your eyes [pause]. The ribs. It is a restful place. The sole of the foot. Concentrate on the feeling of pain, emotional pain. You are in communion with the cosmos, and you are safe. A warm chair next to the fireplace. Dont worry about your racing mind; focus on the breath entering and leaving your body., Say: Think of the color yellow or welcome yellow energy into your space. I'd like you to get comfortable in your chair and relax. The left eyebrow. An old front porch with a swing. In this safe, relaxed state, reflect on all the things youre grateful for: loved ones, breath in your lungs, sunshine, fresh air, the tasty dinner you had that evening, a nice compliment from a coworkerwhatever comes to mind. A grove of olive trees. Instruct participants to close their eyes and take three deep breaths, and you should do the same. Chase the kite and follow it as it travels on its own path through the sky. Now you hear a sound while walking, you hear it closer and closer its calming, relaxing its water. Feel the lightness of the whole body together. This mindfulness meditation script will help you bring your entire energy system into a state of spiritual awareness. If you've recorded a guided meditation script on your phone, use headphones to enhance the experience. It 100% is. Save my name, email, and website in this browser for the next time I comment. The most optimal way to prepare for a guided visualization meditation is to adjust this session to the time you have available. I really needed a starting spot for writing my own scripts. Rudra Mudra: Instructions, Tips, and Benefits. Begin to soar through the sky toward the rainbow. A glass of cold lemonade. If not, notice that your unconscious mind can reveal how you might do this [longer pause]. Guided meditation scripts are helpful tools to use for relaxation purposes. Allow the kite to continue on its way, as you continue on your way. Say: The natural state of being is relaxed and calm. Feel the belly contract with each exhale. Now, maybe you can think of a simple way to incorporate this feeling of calm into your life in the days and weeks ahead [longer pause]. Accept all the noises you hear around you. There is even some evidence that it may be able to help you to stop smoking. These are great. A farmer. Birds singing. Wonderful. Begin to feel the lightness of the body as you bring awareness to your breath. And keep breathing, in for 5, hold for 5, out for 5. Do not get caught up in your thoughts, but just begin to notice them as they travel across your mind. A walled garden. Acknowledge them, but try not to fixate on them. I invite you to take a deep breath and when you're comfortable, begin to close your eyes [pause]. 5 Minutes Guided Breath Meditation Get comfortable. Now begin to slowly move your fingers and toes, making small movements in small places. Notice the breath coming in, and the breath going out. Find yourself in a comfortable seated position. When a thought pops into your head, acknowledge it, then focus back on your breathing. Listen to the birds singing overhead. Begin to feel the chest rise and fall. Sit with this feeling of pain. I like the scripts provided that will help me to create my own script. Credits: Images on this site belong to Emma D. Robinson, Free Printable Gratitude Journal for a Happier You, 10 Life Changing Self Improvement Books to Read This Year, A Short & Simple Guided Gratitude Meditation to Fill Your Day With Positive Energy, 5 Minute Gratitude in Advance Manifestation Meditation to Bring Your Best Life Into Being. Calm and center your clients with 4 water-themed Guided Meditation Scripts (1 min, 3 min, 7 min and 12 min). The hoot of an owl. Over the years of researching various meditation programs, Ive found out that some of them work better than the others. This is a great meditation to do at the beginning or end of the day. Warmly, Emma-Louise. Now come to notice the breath. The body becomes so light that it might float off the floor. Ive used it many times to enhance my gratitude practice, and it has helped me tremendously whenever I needed help finding the blessings in my everyday life. [Softly] Great. Close your eyes and begin to relax. 1. The deep breathing helps to oxygenate their blood while the simple focus on the breath calms them and brings them into the present moment. Use this free 5-minute meditation script any time to ease your mind and focus on the present moment. Your email address will not be published. Look down upon it. Breathe out. Thanks for taking the time to comment! Right upper arm. Pause for 30 seconds. Not everyone has time to incorporate hours of mindfulness into their daily life. Exist in a bubble of abundance and grace. Feel the breath coming in through the nostrils and filling the lungs. If you find that you need to change directions, you can always come back to a script. Imagine what it looks like. Meditation is an enhancement, not a replacement. Allow your mind to jump immediately to those settings. Dear Calvin, so glad you like this guided meditation scripts article - and that it will help you create your own! Feel your body becoming light, so light it begins to float up off the ground. Allow the feeling of deep gratitude to come into your body. Meditation calms our mind, relaxes our body and soothes our spirit. Why wasn't this page useful? Notice the calmness of your breath, the evenness of your breath. Meditations for "real life" to help you relieve stress and anxiety, to relax your mind for more restful sleep, to heal and harmonize overwhelming emotions, and so much more. Burning candle. Feel the heaviness. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. A gray cat curled on a small rug. A rose garden in full bloom. But opting out of some of these cookies may affect your browsing experience. Having a few short guided meditation scripts up our sleeve can be really helpful for us coaches - whether it's to calm down a harried client, start off a webinar or just help clients connect with themselves and slow down.
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