Here’s a Sample of the “Four Stages of Meditation” Guided Meditation Script:
Sit comfortably in a quiet, safe place
Balance a tall, upright posture with a sense of relaxation
Let your shoulders release, and your belly soften
Breathe quietly in and out through your nose
And let yourself quietly rejoice in the fact that you are here
Seated, present, you’ve begun this sacred process
Of watching your breath
Rejoice in the fact that of all the things you could be doing
You have chosen to prioritize
This moment of quiet, this moment of stillness
This moment of peace
Overcoming laziness is the first stage of meditation
Recognize the strength of your resolve
To stay the path of mindfulness
To practice daily
And then set an intention, to remain present with breath
Watch the breath as it moves in and out through your nose
Feel the breath as it moves down past your shoulders,
Into your chest
Feel how the movement of the body
Is intricately tied to the breath
And remain present here, present with breath
(pause 3 breaths)
Of course the mind will wander
As soon as you notice the mind has wandered,
Remember the instructions
Remember your intention,
To remain present with breath
Again and again,
As many times as you need to
Notice the wandering mind
And come back to the breath
Remember the instructions is the second stage of mediation
(pause 3 breaths)
