Here’s a Sample of the “Four Stages of Meditation” Guided Meditation Script:
You might sit comfortably in a quiet, safe place
Balancing a tall, upright posture with a sense of relaxation
Letting your shoulders release, and your belly soften
Breathing quietly in and out through your nose
And letting yourself quietly rejoice in the fact that you are here
Seated, present, you’ve begun this sacred process
Of watching your breath
Rejoicing 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
Recognizing the strength of your resolve
To stay the path of mindfulness
To practice daily
And then setting an intention, to remain present with breath
Watching the breath as it moves in and out through your nose
Feeling the breath as it moves down past your shoulders,
Into your chest
Feeling how the movement of the body
Is intricately tied to the breath
And remaining present here, present with breath
(pause 3 breaths)
Of course the mind will wander
As soon as you notice the mind has wandered,
Remembering the instructions
Remembering your intention,
To remain present with breath
Again and again,
As many times as you need to
Noticing the wandering mind
And coming back to the breath
Remembering the instructions is the second stage of meditation
(pause 3 breaths)
