Here’s a Sample of the “Fresh and New Guided Script” Guided Meditation Script:
Find a seat in a quiet place that is free from distractionsEvenly root your sitz bones towards the earthSit up tall and lengthen your spineRelease your shoulders from your ears and rest your hands in your lapBreathe gently, slowly, and quietly in and out through your noseClose your eyes, to turn your attention inwardsAs you turn inwards, let your breath awareness guide youtowards awareness of the body itselfFeel how the body moves with each breathStill aware of your connection to your seat, your posture, the length of your spineDecide that you’ll continue to watch the body itselfAs if you were a scientistNotice everything without judgementStay open, curious, awareCan you note each physical sensation that arises
Noting only the physical sensationNot your opinion of it, not your labeling of it,not your judgement or descriptionSimply, sensation in the knee, for example.Just take note(pause 3-5 breaths)Analyze nothingJust witness, just watchYour job is just to notice(pause 3-5 breaths)If there’s no sensation, note that tooNo need to go looking for sensation,Just remain present with what isNote what arisesAnd then let the mind rest back again(pause 3-5 breaths)
