Perfect 10 Breaths Guided Script

Here’s a Sample of the “Perfect 10 Breaths Guided Script” Guided Meditation Script:

Take a seat in a quiet, comfortable place where you can be free from distractions.

Sit up tall with a neutral spine.
Slowly shift front to back and side to side until you feel that the crown of your head sits directly over your tailbone.
Let your chin drop towards neutral.

Release your shoulders by resting your arms naturally in your lap with your palms face up or down.

Close your eyes, and breathe quietly and slowly in and out through your nose.
Take a moment to settle your attention on the breath

Notice the movement of breath through your nostrils
Follow that movement into the body
Feel the rise and fall of your chest

The expansion and softening in your belly
Perhaps feeling the breath in the back of your body
The sides of your rib cage, or anywhere else

Notice where it is that you feel the breath the most clearly
And then anchor the mind in that spot.

Hold this deep curiosity on the breath, as we work towards the perfect ten.
Prepare with a slow breath in,
And then count your exhale as breath number one
Exhale number two
Inhale number two
Exhale number three
Inhale number three
And so on….
All the way up to ten.

(pause for 5-7 more cycles of breath)