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Updated on:

September 24, 2020
Four Stages of Meditation. 'Overcoming laziness' is the first, 'remember the instructions' is the second. 'Applying the antidote' is the 3rd...
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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

Four Stages of Meditation, Four Stages of Meditation

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)

About the author 

Sara-Mai Conway

Sara-Mai Conway is a writer, yoga and meditation instructor living and working in Baja Sur, Mexico. In addition to online offerings, she teaches donation-based community classes in her tiny, off-grid hometown on the Pacific coast. She is a certified 500-hour Remedial Yoga and Applied Mindfulness Advanced teacher with Bodhi Yoga Spain under the Independent Yoga Network (UK).