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 Easy Guided Meditation Script: Quiet the Mind

 

This guided meditation script will help put your mind at ease in an instant! For thousands of years, religious leaders, priests, and monks have used meditation as they search for salvation, revelation, and enlightenment. Now, ordinary people who want to attain inner peace can utilize the same principles. Through meditation, you can be better equipped to deal with everyday stresses. There are many benefits to meditation including the removal of stress from the body. This is the reason why a lot of people are considering this practice: it feels good! (Enjoy the free guided meditation script at the end of this article.)

 

The original purpose of meditation, was to facilitate the attainment of a deeper spiritual state, as well as to understand the mysteries of faith. Today, a guided meditation script is a scientifically proven method of inducing mind and body relaxation, benefiting people of all ages and cultural affiliation.


Guided Meditation Script:
How regular meditation helps


A guided meditation script may facilitate attaining calm and tranquility. There are so many meditation techniques available to people who want to de-stress and relax. Anyone who knows what to do to meditate can perform meditation anytime and anywhere. These days, you can meditate while participating in a meeting, going out for a walk, waiting in line or riding the subway.  There are also classes specifically for the purpose of teaching people how to mediate the right way. It involves breathing exercises and proper posture. You can find a free guided meditation script at the end of this article.

 

One of the ways that meditation benefits practitioners is the way that it produces a deep state of relaxation, which enables the person to focus and attend to one thought or object. With the different techniques of meditative practice available to everyone, it is now possible to control chaotic thoughts and the usual mind clutter that leads to frustration and confusion. The mind is often crowded by nagging worries and negative emotions, which affect a person’s judgment. Meditation succeeds where other approaches fails. Since it has been introduced to the West, meditative practices have benefited millions of people who lead happier lives because they are better equipped to deal with any challenge they encounter.


Guided Meditation Script:
The Stress Antidote


When the human body is subjected to either psychological or physical stresses, there are physical changes that occur that negatively impact the body. The fight-or-flight response kicks in. This is the body’s way of preparing the person to “survive” the situation. This physiologic response can be harmful when the stress is applied continuously, like what happens to people who live a stressful lifestyle. It is therefore not surprising that the incidence of heart disease, hypertension, and other diseases due in part to stress is increasing in modern society.


Western medicine is successful in alleviating these conditions and improving quality of life, but only to a certain degree. Moreover, some people are looking for other ways, or alternative approaches to help them deal with stress and make themselves much more capable of dealing with any situation that arises without kicking into high gear all the time.


Scientific studies have shown that meditation has the opposite effect as the fight-or-flight response. Based on research, the following are the physiological effects of meditation: lowered muscle tension, decrease in blood pressure, heart rate, and respiratory rate, as well as lowered oxygen consumption. These effects are proven to be very good for the body.


These are the immediate psychological benefits of practicing meditation regularly. Based on this data, meditation may well be the “de-stressing agent” that people are looking for. Practicing meditation is therefore an effective approach to promoting emotional balance as well as overall good health. Experts today recommend it as a way to deal with stress and to lessen the symptoms of some body ailments.


Guided Meditation Script:
Quiet the Mind


Assume a comfortable position.

Shut your eyes as you start to relax.

Take in a deep breath; now breathe out, emptying your lungs entirely.

And once again. Take full deep breaths, never strained or rushed.

Breathe in strength; breathe out tension.

Continue breathing this way to relax.

Take full deep breaths.

Allow your breathing to discover its own natural, unhurried pace.

And as ideas enter your mind, allow them to float away without attachment.

Now listen to the world that exists inside you.

Hear the clattering of your mind, the constant talking to ourselves.

See the patterns and habits of the mind – planning, scheming, calculating, judging, comparing, worrying.

Note when your thoughts dwell on memories, reliving them over and over like an addiction to thought.

Note when your thoughts chase after the future, attempting to control time by planning and hoping.

But let yourself let all that thinking go, just for a moment.

Reassure yourself, that even if you quit thinking for just a few moments, it’ll be ok.

Give yourself permission to love this moment, without calculating what you could be doing instead.

Encourage yourself that you deserve this time out from the hectic life you lead, and the frantic thinking you're so accustomed to.

Your breathing is unstrained.

Relax your toes and feet.

Relax your ankles and knees.

Relax your leg muscles.

Your breathing is deep and relaxing.

Relax your fingers and hands.

Loosen up your wrists and elbows.

Relax your arms.

Your breathing is slow and peaceful.

Feel your feet and legs get heavy and warm.

Feel your hands and arms get warm and heavy. Simply breathe as your thoughts come and go.

Focus on your breathing.

Let go of tension as your body falls into a state of peaceful quiet.

Unclench your jaw.

Relax your face and let go of your tongue.

Your heartbeat and breathing are serene and steady.

Your breathing is relaxed.

Void your mind of all thoughts.

Your abdomen is soft and warm; your limbs are heavy and warm.

Watch your thoughts come and go like clouds in the sky.

Your hands are warm, your forehead is cool, and your breathing is deep and relaxed.

Feel your breath sink lower and lower into your lungs.

As your shoulders drop, feel your breath fill the upper part of your chest.

You're relaxed and peaceful.

Your breathing is deep and relaxed.

Warm hands, cool forehead.

Empty your lungs totally.

Hear the silence grow as your mind hushes.

You are relaxed, calm, and centered.

Your heart rate and breathing are calm and steady.

Warm hands, cool forehead.

Your breathing is deep and relaxed.

Enjoy the quiet.

When you know it is time to leave this place, begin to return.

Let your breathing bring you back.

Gently take a couple of deep breaths.

Pause a moment.

Remember one last time that you can return to this place any time you wish.

It may only be for a moment, but it will remind you of the sense of peace that's yours.

Open your eyes.


Feel the goodness of the meditation for a few moments.

 

All Kinds of Meditation Insights