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 distractionsSit up tall with a neutral spineAnd let your arms hang naturally to promote relaxation in your shouldersClose your eyes, and draw attention to your breathBreathe evenly and quietly in and out through your noseIf you can, allow each exhale breath to be at least as long as each breath inTake in the big picture of what you’re doing right nowJust breathing, sittingPerhaps noticing yourself as if from the outside looking inSee the whole shape of your body, its outer silhouetteFeel the breath moving in, and outNotice how the whole body moves with each breath in, and each breath outThe whole body is breathingShoulders lift, chest expands, belly softensTake 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 noseFeel your breath as it moves in and out through your nostrilsAnd notice what you canKeep the attention of your mind on breath as it moves through the noseCool air warming as it comes inWarm air cooling as it goes outNotice if one nostril is dominant over the otherOr notice if there’s a changeStay 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
