How To Write a Killer Guided Meditation Script

Your own guided meditation script will be most effective

Writing a Guided Meditation Script That Works

Writing a guided meditation script has many advantages. You can customize it to the person and purpose that you need, instead of relying on something generic. However, to be truly effective, you will need to make sure that you follow a few basic guidelines when you set it up.

Who will Benefit from It?

From the beginning to the ending, you have to remember who you are working with. That having been said, some imagery is pretty universal. A path through a forest, exploring a cave, climbing a mountain, exploring a hallway are all pretty common, but if you are writing a guided meditation script specifically for someone in particular you'll find that a little extra attention to detail will really pay off.

What do you Wish to Accomplish?

From personal experience, the relaxation and inner exploration alone are worth it, and I've written scripts which are nothing more than a deep relaxation and re-connection. What if you want more, though? In that case, you would want to plan a little "journey" for the subject to take, which will lead them through what you want them to experience.

Remember to use sights, sounds, smells, and sensations to really bring it alive. In order to engage the deeper levels of the mind, a guided meditation script must go beyond simple words, and weave an experience.

The Basic Structure to Use In Your Guided Meditation Script.

Basically, the structure of many guided meditations goes like this:

First, a minute or two of settling in, and expectation setting. Let the person know that it is ok to relax, and be comfortable. Hint (or outright state) that they are safe and secure. Depending on how you want the flow to work, you can "count them down" to relaxation. Keep it short, 10 numbers or less. I find 5 and 3 to be rather effective.
Second, a physical relaxation phase that lasts a few minutes. This makes use of tactile sensations. I like to use a jacuzzi or natural hot spring. You want to start at the top and work your way down or vice-versa. In almost every guided meditation I write, I use the natural hot spring image, so I work from the toes, to the feet, then calves, etc. Important: Take your time here this is an important part of the guided meditation script. Relaxation is vital.
Once the physical relaxation is complete, you reconnect them to the Source. If they follow a religious or spiritual tradition, you can incorporate some of their symbols, but having people surrounded by brilliant light generally works well. This doesn't take as long as the physical relaxation. However, still don't rush. (You can "count down" from here if you like, but I like to do it earlier.)
Now comes the real "core" of the guided meditation script. Here is where you take them on a "journey" of some kind. Like any journey, it has a beginning a middle and an end. Typically, you want to put them in an environment where they can choose (without telling you) what direction to take when starting the journey. A hallway full of doors or a clearing in the woods are classic examples. As they go, they can meet people, traverse terrain used as a symbol, find gifts, release unwanted baggage, and so on. Remember: the script is a story that they live during meditation. Make it a good story, and it'll be that much more effective. Note: This doesn't have to be long. Most of the hard work is done. Now that they are relaxed and open, time loses some of its meaning. Guide them through (still without hurry) and then bring them back to the starting point.
Once they are back at the starting point, let them know that it is time to come back. Remind them of the awareness of their physical body, and the physical surroundings. Then "count them up" using whatever format works for the two of you. At the end, tell them that they can open their eyes when they are ready.

A Few Warnings.

When you write a guided meditation script, you want to keep projecting a sense of safety. Giving the recipient a talk about how safe they are tends to backfire, though. Try to present calm and assurance. Furthermore, don't let someone who has been through guided meditation get behind the wheel of a vehicle or operate machinery. Having been on the giving and receiving end, you can get rather loopy.

All of that said, relax and have fun! Meditation is serious business, but that doesn't mean that there's no room to enjoy it. Try writing a few guided meditation scripts and see how they work for you.

If you still feel kind of new to guided meditation, I suggest you try the Ultimate Meditation Kit. It comes with five excellent guided meditations along with an ebook. It comes with a satisfaction guarantee, so trying it out is a no-brainer. You can find it here: The Ultimate Meditation Kit.

Here's a guided meditation to find a Guide, courtesy of YouTube.

Other Resources

If you're interested in other meditation resources, I'd suggest checking out the following:

The Meditation Room at LearningMeditation.com. It has several short, free meditative sessions that you can stream to your computer.
The 7-minute meditation available free here is also worth a try. Like the meditation room above, it streams to your computer.

Articles on Meditation Techniques

How to Meditate
Learn to Meditate Meditation Instructions with Illustrations Learning how to meditate is the most important part of being a human being. In fact, to uncover and embrace all that you are, meditation is key. Meditation reveals to you the Truth of your infinite, divine nature, and there are absolutely no material equivalents to these discoveries. Along the way to Self-Realization, many other priceless benefits are also bestowed by meditation practice, and I have detailed those in the following article to help motivate you even further: Top 10 Benefits of Meditation. So given how important meditation is, in this article, I would like to teach you step by step how to learn and practice this great art. Preparation for Meditation: One of the most important aspects of learning how to meditate and reaping the rewards of this spiritual science, is to develop a consistent, daily practice. Without such a practice, you are unlikely to master this subtle art. I have previously discussed some tips on how to accomplish this in a few articles such as, Tips and Tools for Daily Meditation Practice and How Much Time Should You Meditate for Daily, and I would like to summarize all that wisdom for you here today. So below are guidelines of what you need to set-up in order to maximize your chances of learning and succeeding in meditation. 1. Meditation Time: To really increase the chances of meditation becoming an integral part of your life, set a particular time of day when you plan to meditate. Preferably this should be early in the morning if possible (See: How to Become an Early Riser), but if not, then some other time of day when you can do your meditation consistently is also fine. For beginner's, the optimum configuration is 2 times per day, 20 minutes each session, once in the morning, once in the evening. This configuration has been proven time and again to be the best for those just learning to meditate. 2. Meditation Space: Not far behind Meditation Time, is Meditation Space, if you want to learn meditation and establish a long-term, consistent practice. Having a space put aside for meditation, will make it much easier to do your daily meditation, and also help induce the right state of mind for meditation. The space should be inspiring, clean and simple, so that once you enter it, your mind reflects the outer order, thus making it easier to concentrate and penetrate beyond the superficial levels of consciousness. 3. Meditation Tools: Don't underestimate the importance of simple meditation tools to help you learn and master this art. A good meditation cushion, or Zafu will help you with your posture and relieve you of back pain. Proper meditation attire, will keep your blood circulating and prevent your legs from falling asleep. A stop watch will help you stay focused during meditation, as it will relieve the need to constantly check the time. Some incense, or a candle, will help help calm the mind and inspire your spiritual nature. So put these items in place, as they will not just inspire, but also help prevent some of the common pitfalls that derail an early meditation practice. The Tips & Tools article above, gives you more information on this. You can purchase such items at your favorite yoga and meditation supplies store, or by visiting one of my partners if you like (YogaAccessories). Meditation Posture: Once you have established your place and time. The next step is actually getting down to meditating. Although you can meditate sitting up straight on a chair or lying flat on your back, the traditional postures of meditation are sitting cross legged with certain mudras (hand positions in place). These postures are the best for meditating and if you are learning how to meditate, I strongly suggest trying one of these sitting postures first. Below I am going to show you three postures that are excellent for meditation. One is a basic posture, the second is a typical Hindu meditation posture, and the third is a typical Buddhist meditation posture. How to Meditate Illustrations: Basic Meditation Posture Hindu Meditation Posture Hindu Meditation Mudra - Gyan Mudra Hindu Meditation Posture Buddhist Meditation Mudra - Cosmic Mudra Buddhist Meditation Posture How to Sit for Meditation: For all the postures above, following is common. 1. Sit up nice and tall, keeping your spine straight. 2. Pull your chin back slightly, like a soldier at attention, to align the back of the neck with the spine. 3. If possible sit in Burmese Style (or Full Lotus if you can). In Burmese Style fold your left leg in, and then place your right leg in front of it. The knees are touching the floor as shown above. This forms a very strong base, and also with the legs not on top of each other, prevents common leg issues, when meditating for longer periods of time. 4. For the hand position, there are 3 variation I have given above. Here are the details for those. Drona Mudra: In this position (First Illustration), simply place your hands on your knees as shown. Gyan Mudra: This is typically used in the Hindu/Sikh traditions, where your thumb tips and index finger are meeting and the other three fingers are extended as shown. This closes a particular subtle energy circuit in the body, and helps the mind go inward for meditation. Cosmic Mudra: Place your right hand on your lap, and then gently place the left over it and have the thumb tips gently touching as I have demonstrated above. This is another excellent mudra for inducing a meditative state of mind. It is used in Buddhist meditation, especially Zen. How to Meditate: Now that you have got yourself into your meditative space and taken the right meditation posture, it is time to actually start meditating . To do this, the final step is to choose what type of meditation you are going to practice. I have given a wide range of meditations in the Free Online Guided Meditation Techniques E-book and I have also broken down meditations with regard to benefits, in the article Meditation Techniques | the Ultimate Guide, but for those who are just learning to meditate I would suggest starting with Breath Meditation first. This is a simple technique with profound benefits. It is the meditation of Lord Buddha. I have given details of this meditation in the article Zen Meditation Technique, but I will offer them here as well. Once you take your posture, you can either close your eyes, or as it is in traditional Zen practice, keep them open with an unfocused gaze on the floor in front of you. Also, once you take your posture you should remain absolutely still, as if frozen in time. Next bring your awareness to your breathing and begin to count your breaths from 1 to 10, with each inhalation and exhalation incrementing the count. Once you get to 10, come back to 1 and start over. So you would do 5 completes breaths to get from 1 to 10. If your mind wonders during this time, simply see your thought, let it go and return to your count. If you get lost in your thinking, then again, simply see the thoughts that carried you away, let them go and return to 1, and start over. Above are the basic instructions for breath meditation practice and it is a great way for you to learn how to meditate. The simple act of watching your breath in this way, will teach you great concentration, expand your awareness and give you mastery over your mind and body. As your meditation practice deepens, you can expand your awareness to be mindful of not just your breath, but of any sensations that arise in your body, any feeling or emotions that come up, and finally develop the art of watching and comprehending your thoughts from moment to moment. Perceiving your thinking mind and having direct insight into the false nature of duality and thoughts, is the ultimate goal of meditation. For this advanced version of Insight Meditation, see the article Silent Mind Meditation Technique. How to Meditate Summary: One of the most important goals of this website, is to help you master the art of meditation. As I mentioned at the very beginning, this is where the real treasures of life are found. Once you learn how to meditate, you will learn about your true infinite nature and see the perfection that is inherent in every moment of your life. One final resource I would like to mention to help you learn to meditate if you are just get started, is the free online meditation class offered here on Mastery of Meditation and Yoga. Below is the link to this class... enjoy! Learn How to Meditate | Beginner's Meditation Class - 7 days ago
Yoga, Meditation & Personal Development Articles for Weekend Enjoyment
Yoga, Meditation & Mind Power Personal Development & Spiritual Growth Articles - Edition #31 Thank you everybody for making this one of the largest and best personal development and spiritual growth carnivals in the blogsphere. I would like to invite all my fellow bloggers, webmasters and readers to feel free to network with me on any of the Social Media sites below. Let us use these emerging mediums to develop long lasting friendships and business partnerships . Network w/ Anmol on Stumble Upon Network w/ Anmol on Twitter Network w/ Anmol Facebook Network w/ Anmol YouTube Below, in addition to yoga and meditation articles, you will find lots of information on fitness, diet, weight loss, positive thinking, mind power, faith, confidence and more. I really hope you enjoy the collection of articles, and find some to help you with your personal development and spiritual growth. Yoga Kat Marchin-Tomlin presents Green Yoga posted at YogaMar - contemplating Yoga and Life, saying, "Green Yoga - How can we incorporate earth consciousness with yoga??" Shuna Gould presents Science and Yoga posted at Lab Rat, saying, "A scientists view on the philosophy of yoga" Meditation Oz presents The Origin Of Meditation And Evolution Of Meditation Techniques posted at Meditation Techniques: The Blog, saying, "I have used insight meditation and 1,100 of the books out there to track meditation to its ultimate origin. You can read the summary here." WP presents Free Yourself from the Prison of Your Mind posted at The Conscious Life, saying, "Stories from the past and worries about the imaginary future often leave us exhausted and disenchanted with life. Learn how to transcend the constant chattering in your mind and live a life of freedom and tranquility with breathing meditation." Celes presents How To Meditate In 5 Simple Steps posted at EmbraceLiving.Net, saying, "To meditate is to sharpen our saw. However, not everyone knows exactly how to do so. Here's a detailed 'How To' guide on how to meditate :)" Gary Mullen presents Origins and History of Singing Bowls posted at Green Man, saying, "Exploring the history of the Tibetan Singing Bowl." Health and Wellbeing Den Levin presents Top Causes of Anxiety and How to Handle Them posted at Battle Anxiety, saying, "There are many common causes of anxiety." Ashley Cook presents How to Get a Good Workout on a Treadmill posted at Healthy Living Tips, saying, "Tips to get a good workout on a treadmill." Darryl Kimball presents Weight Loss 4 Dumb Asses - My Dumb Ass Work Out Book - Are You Mentally Conditioned to Stay Overweight? posted at www.weightloss4dumbasses.com, saying, "Has the constant advertising of the diet, weight loss, and fitness industry convinced you that losing weight is difficult. Have you been convinced that it takes a lot of time, or that it is just too hard, or that it takes money to lose weight? Perhaps you have allowed yourself to become mentally conditioned to stay overweight!" Lucy presents Uncovering the True You posted at Lucy's Life, saying, "Why do so many of us not truly know ourselves?" SwissTgallery presents Sticking With Your Home Workout Routine posted at healthy diet, saying, "You can often find motivation in dedication. When you truly make up your mind to see something through, it can be motivating. However, on days when the motivation isn't there, dedication needs to be present to carry you through. Don't give yourself an option to workout, make it a necessity, a daily requirement. More than likely you will find that you will never regret a workout after the fact." Jack presents Urban Fitness posted at Urban Lover, saying, "Some tips for getting fit while living in the inner city." Chris presents How to Feel Your Chi Energy in Just Ten Minutes posted at Martial Development. Farid presents Puffiness Around Eyes - Treat, Reduce Under Eye Puffiness posted at Puffiness around the eye, saying, "If you're predisposed to under eye puffiness, or you just find yourself looking in the mirror and seeing bags under the eyes, there are several different types of remedies and treatments to fix it. From cucumbers and tea bags to eye masks, there are a number of temporary, short-term solutions. But when you have puffiness around the eyes that occurs more regularly, you may want to explore other, more effective long term treatments available out there." New Age Nancy Miller presents The Top 50 Mormon / LDS bloggers posted at Online University Reviews. Personal Development Alvaro Fernandez presents Book Announcement: The SharpBrains Guide to Brain Fitness posted at SharpBrains: Your Window into the Brain Fitness Revolution, saying, "While most of us have heard the phrase “use it or lose it,” very few understand what “it” means, or how to properly “use it” in order to maintain brain function and fitness. Here's the story on how my interest turned into a blog and now a book!" FitJerk presents Build Self Confidence In Mere Weeks! The Newbie Self Conscious Drill posted at FlawlessFitness, saying, "Do you feel you lack confidence or self worth? It's a hard thing to admit. Here is an awesome technique to boost self confidence in weeks! A more confident you will be respected & admired no matter WHAT you look like." Daylle Deanna Schwartz presents Find Your Mountain posted at Lessons from a Recovering DoorMat, saying, "To climb a mountain, you need to take your first step. Let past successes motivate present challenges. Here's how." Ella Moss presents ABOUT HAPPINESS « Zodiac Times posted at Zodiac Times. Dawn Abraham Life Coach presents Power of positive thinking posted at Qualified Life Coach.Com, saying, "What Everybody Should Know About The Power of Positive Thinking … Does it sound simple? The power of positive thinking? Is it something you wish just came naturally? Having positive thoughts? It’s important to let the Universe know what you want. Not everything in life that is good just happens." Scientific Living presents The Key to Personality Development Is Remembering Death posted at Scientific Living. Axel presents Consumed By Collective Fear posted at axel g. Marisabel presents How to create your own miracles: Life on Canvas posted at Life on Canvas. Broderick Allen presents Overwhelmed? posted at Broderick Allen - Personal Growth and Enjoying Life's Journey. Spiritual Growth Akemi Gaines presents Creating Your Life And The New World posted at Yes to Me. Joe Tichio presents The Greatest Inspirational Spiritual Quotes posted at Inspirational Quotes Blog, saying, "Inspiring thoughts and quotes on living a spiritual life." Catherine VanWetter presents To the Heart of the Matter - Inner Peace Tip: Choosing Faith over Fear posted at To The Heart of the Matter, saying, "At times I think about what faith is too much and discover that is a way to get hung up in the details of faith rather than trusting the divine unfolding. How to enter your day with intention." Other Rebekah Fraser presents Shift the Global Focus to Peace? posted at Solstice Sing for Peace. Brain Blogger presents What is Free Will? posted at Brain Blogger, saying, "This post continues my discussion of free will and determinism in neuroscience. Due to the relatively brief nature of these posts, this discussion is incomplete. However, I hope it spurs additional discussion. I believe addressing free will and determinism allows us to understand the underlying theories and implications of neuroscience and social science research as well as the practical application of that research." Ross presents How to Alkalize On-The-Go posted at Energise for Life, saying, "I have been alkalising for five years and running the world’s largest alkaline diet resource for just as long - and in this blog post I am going to share my biggest tips on how to stay alkaline when you’re on the go" Lucky Balaraman presents How To Find Happiness, Step 1: posted at Calm and Cool. Terry Holliday presents Creativity Devotional - Make Me a Channel Meditation posted at My Creativity Blog, saying, "Terry Holliday writes a weekly devotional which includes a photograph, quote, thought and prayer." Steven presents Mindfulness: What's In It For Me? posted at The Emotion Machine. Andy presents 100 Weight Loss Tips & Tricks posted at Personal Hack, saying, "The following 100 weight loss tips are divided into 4 sections: Get Moving, Adjust Your Eating Habits, Adjust Your Thinking, and Additional Tips." Paula Kawal presents Angels Speak posted at Journey Inward Productions, saying, "The Angels are giving me more and more information. They say that the world is in desperate need of healing and the call of every human being currently on the planet revolves around this in some way or form." Alvina Lopez presents 25 Scientifically Proven Ways to Make Yourself Smarter posted at Psychology Degrees. Nina presents Ten Powerful Inspirational Quotes and Reflections About Success posted at Metaphysical Teachers, saying, "Sayings and quotes about success can have a powerful effect on you. If you take the time to think about the deeper meaning behind the words, you’ll realize how easily you can apply these sayings into your own life to achieve the success you desire." Joel Gray presents Illness Prevention It Could Save Your Life posted at Health Tips 101. That concludes this edition. Submit your blog article to the next edition of meditation, yoga and spiritual growth carnival using our carnival submission form. Past posts and future hosts can be found on our blog carnival index page. - 10 days ago
5 Dangers of Not Meditating
Signs of Not Meditating Many popular articles on Mastery of Meditation expound on the benefits of meditation, such as Top 10 Benefits of Meditation and 10 Amazing Benefits of Meditation for Students and Young People, but today I want to present you with another view of meditation. I want to explore the dangers of not meditating. I want to discuss what happens when you don't meditate and what are the signs that are yelling at you to start meditating immediately. 5 Dangers of Not Meditating: 1. Anger: Every time you lose it. It does not matter what the reason is, this is a clear signal to you that you need to start meditating. Meditation means residing deep within, in your center, where you are infinitely at peace and have great composure, and the more you live from this center the less the storms on the periphery disturb you. This goes for irritation as well. Getting irritated with the children, co-workers, other drivers, spouses, etc., all mean the same thing. You are not meditating enough. Not that meditation alone will cure all irritation, as there can be bio-chemical reasons for this as well, but it will certainly help a whole lot. So next time you feel that anger creeping up, don't react, watch the energy carefully and set your alarm clock thirty minutes earlier for the next morning . 2. Jealousy: Clearly a sign that you are on the wrong track, with the wrong perspective and wrong attitude is if you are a frequent victim of jealousy. In fact, this is so good an indicator of you not meditating enough, that I felt it was a good way to actually test your spiritual level. You will find the details of how to test yourself using jealousy in the article, How to Test Your Spiritual Growth. 3. Stress: Are you and Mr. Stress the best of buddies? Inseparable are you? Well if you want to end this relationship with Mr. Stress you have to start meditating. The key to a long, healthy life is to live stress free. An Ayurvedic Doctor I recently met told me that 80% of the problems that patients came to see her with were stress related. So a big danger of not meditating is ending up hanging out with Mr. Stress. And where Mr. Stress hangs out, Mr. Disease is not too far away. To help motivate you and give you some solid techniques to live stress free, here is a great resource: Best Treatments for Stress & Anxiety Disorder. You will notice I grouped anxiety along with stress, and I just want to mention that this is another sign that you are not meditating enough. If you suffer from panic attacks and anxiety, you need to start a meditation program. There is ample evidence showing the benefits of meditation with regard to anxiety as well. 4. Restlessness | Insecurity: Are you feeling your life is meaningless? Feeling you are not doing anything special in life? Feeling you are not achieving your true potential? These are signs that you are not meditating. Meditation puts you in touch with your infinite nature, and from there you realize that there is nothing lacking whatsoever in you. You are perfect and life is perfectly fine just the way it is. This realization is the reward of meditation, and the further you are from this realization, means the further you are from meditation. Related signs to restlessness are the feelings of self-doubt, insecurity and fear. These are other dangers you will have to face if you decide to not meditate. The ego is insecure. It endlessly seeks security and safety. Meditation helps you de-emphasize your egocentric mind, and instead reside in your simple witnessing awareness. This living in the witnessing consciousness, in the here and now, weakens the ego and thus, relieves you of the feelings of insecurity, fear and self-doubt. 5. Hatred: As Yogi Bhajan puts it, "If you don't see God in all, you don't see God at all." I love that saying, and can't put it any better than that. Hatred is born of fear and is only possible when you emphasize differences. The more you break up Reality and side with different fragments, the more you open the door to hatred and fear. Eyes that see the world and humanity as one big family, in fact, eyes that see the whole world as just your family, are eyes that are going to be full of compassion and love. Meditation is responsible for opening your eyes to this view. So if you are filled with fear and hatred, the red flag is up, you need to start meditating. Looking around at the state of world today, I wish along with prescribing a daily multivitamin, everyone was prescribed thirty minutes of daily meditation as well. Dangers of Not Meditating Summary: I can always tell when I have drifted away from my meditation practice. Invariably one of the signs above will light up and remind me of what is the most important thing in life - meditation. I suggest the same for you. Keep an eye out for these danger signs above, if you notice their presence getting stronger, you know it is time to get back to meditating. If you are new to meditation and are looking to start this profound practice, whose rewards have no material equivalent, I suggest you try some of the free online meditation classes offered here on this site. Below are some helpful links in this regard. Free Online Yoga & Meditation Classes Free Beginner's Meditation Class | Learn How to Meditate - 2 weeks ago

Print Share it! — Rate it: up down [flag this hub]

All about Guided Meditation Scripts: A Startling Way to Use A Guided Meditation Script