Meditation Scripts Link

Four Stages of Meditation

Four Stages of Meditation. 'Overcoming laziness' is the first, 'remember the instructions' is the second. 'Applying the antidote' is the 3rd...

Enter your name and email address to download this 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)

And in your noticing,
Notice the quality of your attention
If the mind has become dull, or heavy, or sleepy
Apply the antidote.

Sit up taller, lift the gaze, or focus on the breath in

But stay balanced, aware, continuously refine
The quality of your attention

(pause 3 breaths)

And if you notice the mind has become restless, impatient or anxious
Apply the antidote

Four Stages of Meditation

Lower your gaze, spend a little longer with each breath out,
Tighten your attention to the breath

Stay balanced, continuously aware
Of the quality of your attention

(pause 3 breaths)

Applying the antidote is the third stage of meditation

Again and again and again
As many times as you need to
Come back to the breath

Come back to the breath
With a balanced quality of attention

Not too tight, not too loose
Just right

(pause 3 breaths)

Aware of the breath
And aware too, of awareness
Correcting as needed

Aware of the breath
And aware too,
Sometime no correction is needed

Be willing to let go of correcting
When things feel just right

Not too tight
Not too loose
Aware of the breath
Aware that it’s ok to stop adjusting
When the practice feels just right

Resting in practiced ease is the fourth stage of meditation

(pause 3 breaths)

Stay with the breath
Stay with this ease
Enjoy the results of your effort


330 Mindfulness Worksheets

Download Simple Steps Anyone Can Follow

50% Off

  • Instantly download all of our best worksheets, categorized by 8 topics
  • Writable pdf's for you to print or share
  • Includes writable fields to write your reflections, answers and journal entries
  • Organized by meditation, health, relationships, career, self-discovery, purpose and more. Complete Index included
  • Evidence-based 

Guiding Meditations Just Got 200x Easier

50% Off

  • Instantly download our best guided meditation scripts, categorized by topic
  • Easy-to-follow pdf's for you to print or share
  • Step-by-step instructions for guiding a wide variety of mindfulness meditations
  • Deepen your own meditation while helping others
  • Evidence-based for increasing calm, care, confidence, connection, self-compassion, embodied presence and resilience

Teach mindfulness.
Make a difference.

Become a certified mindfulness meditation teacher and make a meaningful difference in people's lives.

__CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"62516":{"name":"Main Accent","parent":-1}},"gradients":[]},"palettes":[{"name":"Default Palette","value":{"colors":{"62516":{"val":"var(--tcb-skin-color-0)"}},"gradients":[]}}]}__CONFIG_colors_palette__
Learn More

You may also like

{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}

Try Our Free 100-Day Mindfulness Challenge

Free Mindfulness Exercises Delivered Each Day

Receive daily mindfulness meditations, worksheets and infographics to help you start each day mindful.