Here’s a Sample of the “Big to Small Guided Script” Guided Meditation Script:
Take a comfortable seat in a quiet place where you can be free from distractions
Sit up tall with a neutral spine
And let your arms hang naturally to promote relaxation in your shoulders
Close your eyes, and draw attention to your breath
Breathe evenly and quietly in and out through your nose
If you can, allow each exhale breath to be at least as long as each breath in
Take in the big picture of what you’re doing right now
Just breathing, sitting
Perhaps noticing yourself as if from the outside looking in
See the whole shape of your body, its outer silhouette
Feel the breath moving in, and out
Notice how the whole body moves with each breath in, and each breath out
The whole body is breathing
Shoulders lift, chest expands, belly softens
Take it all in; the big picture of sitting, and breathing
(pause for 5-7 breaths)
And then still present with breath awareness,
Follow the sensation of breath to the specific area of your nose
Feel your breath as it moves in and out through your nostrils
And notice what you can
Keep the attention of your mind on breath as it moves through the nose
Cool air warming as it comes in
Warm air cooling as it goes out
Notice if one nostril is dominant over the other
Or notice if there’s a change
Stay present with whatever it is that you notice about breath moving through the nose
(pause for 5-7 breaths)
And now still present with your attention on the breath,
Zero in even further, to one small area of the nose
