Here’s a Sample of the “Past, Present, Future Guided Script” Guided Meditation Script:
Take a comfortable seat in a quiet placeDrop weight down into your sitz bones,and feel into an opposing upward, natural lift through your spineClose your eyes to turn your attention inwardAnd settle your focus on your breathBreathe patiently and quietly in and out through your noseStay present right here, right nowWith this one breath in, and this one breath outWith a relaxed spaciousness, hold the mind still on the breathWatch breath as if it’s the most precious thing you’ve ever seenCurious about the breath.Loving the breath. Grateful for breath.Fully immerse yourself in breath awareness(pause 3-5 breaths)Each time you notice that your mind is no longer present with breath,Where is it?
Have you traveled back to an imagined past?Are you wondering or worrying about an imagined future?Notice. Quickly label your thinking as ‘past’ or ‘future’and then return to the present,Return to awareness of breathOnce you’ve noticed, once you’ve applied the label, let it goNo more lingering, no asking why, come right back to the breathStay present, with this one breath in, and this one breath outIn love with your breath. In love with this experience of breathFully present with breath(pause 3-5 breaths)Where are you right now?Past, future? Or present with breath?
