Here’s a Sample of the “When You Just Can’t Meditate” Guided Meditation Script:
First of all, hurrah! Congratulations – you’re here. That’s more than half the battle. And the best news is, not feeling like you can meditate is a GREAT key to unlock the door to… meditating!
Stay with me.
Set a timer for 3 minutes.
If you can sit down, please do – preferably with your back unsupported, unless you have back problems.
If you can’t sit, no problem. Stand with both feet on the floor, holding something (the back of a chair, a countertop) for balance.
If standing still feels impossible, you might want to check out our walking meditation exercise, which is very helpful for moments like these.
Now. Let’s talk, without judgment, about what it is that is stopping you from being able to meditate.
Is it anger? Even rage? Is it anxiety? The feeling that you have to DO something about a situation? Is it deep grief? Whatever it is, say it out loud.
“I’m feeling _______.”
“I can’t meditate because ________.”
“It’s too hard to meditate when I feel ________.”
If you can, notice the feelings that are arising as you talk.
Pay attention to the sensations in your stomach, your chest, and your neck.
It might take a while to notice these, and that’s perfectly okay.
