Guided Meditation Script

Duration: 7 minutes


Script for teacher to read slowly, pausing 10–15 seconds at each section.

“Let’s begin by settling into a comfortable seated position. Allow your feet to rest on the floor and your hands to rest gently in your lap. When you’re ready, softly close your eyes or lower your gaze toward the ground.

Bring your attention to your breath. Notice the natural inhale… and the natural exhale. You do not need to change anything—just observe the rhythm of your breathing, the rise and fall of your chest.

Now, gently shift your awareness to the top of your head. Notice any sensation there—warmth, pressure, or perhaps ease. If you detect tension, imagine your next exhale softening that space.

Bring your focus down to your forehead and eyebrows. Notice if they’re smooth or tight. On your next exhale, let any tightness melt away.

Move attention to your eyes and cheeks. Feel the muscles around your eyes—are they relaxed? If they feel clenched at all, breathe in calm and breathe out release.

Notice your jaw. If it’s clenched or your teeth are together, allow a small space between your teeth and let your jaw soften.

Bring awareness to your neck and shoulders. Notice any heaviness or stiffness. As you breathe in, welcome ease. As you breathe out, imagine the weight dropping away.

Shift to your arms and hands. Feel the weight of your arms on your legs or chair. Notice your fingers—are they tense or relaxed? With each exhale, let your arms grow heavy and soft.

Direct attention to your chest and belly. Feel your breath filling your lungs. On the inhale, sense expansion. On the exhale, feel release. Let your torso soften with each out-breath.

Now bring awareness to your hips and pelvis. Notice how you’re seated—are you grounded? If you sense tightness, let it ease on your next exhale.

Move down to your thighs, knees, and calves. Notice any areas of firmness or tension. With each breath out, invite these muscles to relax.

Finally, bring your focus to your ankles, feet, and toes. Notice how they rest on the floor. On the exhale, imagine letting go of any final hold or tightness.

Now widen your awareness to your whole body—feeling supported, relaxed, and calm. Take one full breath in…and one long breath out.

When you’re ready, gently deepen your breath, wiggle your fingers and toes, and softly open your eyes or lift your gaze. Take this sense of ease with you as we transition to our reflection.”

Daily Reflection Prompts

1. How do you feel now compared to before the session?
   
   
   
   

2. Which part of today’s practice (Mood Check-In, Breathing, Body Scan, or Reflection) impacted you the most? Why?
   
   
   
   

3. Describe one physical or mental shift you noticed during the session.
   
   
   
   

4. Choose one word that captures your mood right now and explain in one sentence why you picked it.
   
   
   
   

Mood Meter Check

Time: 3 minutes

1. Display a simple Mood Meter quadrant (high/low energy vs. pleasant/unpleasant).
2. Ask each participant to place a finger on the quadrant that reflects how they feel right now.
3. Invite 1–2 volunteers to share their chosen quadrant and a brief reason (1–2 sentences).

This quick emotional check-in builds self-awareness and connection before we begin our practice.