Introduction
As mind and body are intimately connected, the quality of our breath often reflects the mind, and vice versa. In this relaxing meditation script, we use calm, patient, spacious and easy breathing to invite those same characteristics into the mind.
The practice begins by drawing our attention to the breath. Listeners are then gently guided to extend the length of the exhale breath. Longer exhales are widely taught as a way to engage the parasympathetic nervous system, the body’s rest-and-digest response, and many people notice more balance and ease.
This relaxing guided meditation script introduces meditators of all levels to a felt experience of body and mind connection. We can see how our breathing reflects our state of mind, and how the breath can help shift it.
- Practice Time: <10 minutes
- Purpose: Relaxation
- May Help With: Cultivating Presence, Body and Mind Awareness, Calm
- Practice Level: Beginner
Here’s a Sample of the “A Relaxing Meditation Script Using Breath” Guided Meditation Script:
You might sit comfortably in a quiet place where you can be free from distractions.
Choosing a posture that promotes a long, neutral spine, even if you are lying down.
If you are seated, setting your chin in a neutral position so the back of your neck stays long.
Dropping your shoulders from your ears, and softening your belly.
Closing your eyes or gazing low at the ground ahead of you.
Turning your attention and awareness inwards, towards your breath.
Without trying to change anything, simply noticing how you are breathing right now.
Is the breath moving through the nose or the mouth?
Describing the rhythm and depth of the breath.
Noticing if there’s a difference between breath in and breath out.
How does the breath feel as it moves through your body?
Where in the body do you notice the breath?
And as you focus inward, toward your breath, your body, notice also your mind.
How might the breath, as it is right now, relate to the mind, as it is right now?
Notice without judgement. Just notice.
(pause 3-5 breaths)
And now, if you haven’t already, perhaps closing your lips,
and beginning to breathe in and out through your nose.
Without making any drastic changes, staying comfortable,
Without forcing, or pushing, or straining,
With as much ease as possible,
Using a short count to even out the breath.
Inhale for 1…2…3….
Exhale for 1…2….3….
Matching the exhale breath to the length of the inhale breath.
Equal breathing.
In and out through your nose.
How to Use this Relaxing Guided Meditation Script
A Calming Exhale Breath is a beginner-friendly script that can be used to support your personal meditation practice, or you can use it to help guide others in mindfulness meditation.
Anytime you work with a meditation script, it’s best to read it several times to familiarize yourself with the intention and content. You may choose to read it word for word, although most experienced meditation guides find themselves naturally editing the words to more accurately reflect their personal experience.
This script may be used to guide others in meditation one-on-one, or in group settings. You can also use it to share mindfulness meditation online. To do so, simply make an audio or video recording of yourself using the script, and share it as you see fit.
When guiding meditations that indicate breathing in a specific manner, it’s important to remind participants they always have agency over their own breath. The goal of this relaxing meditation script is to invite calm. For some, a calming breath may look different than described. Encourage listeners to explore what feels best in their bodies.
Conclusion
There are infinite ways to work with the breath in meditation. Use this relaxing guided meditation script to encourage breath awareness, and awareness of the influence of breath on our state of mind. With practice, we can learn to calm ourselves using the breath, both during and outside of meditation. Read the silence quotes to explore why silence and calm matter.
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