Meditation scripts come in handy when we want something specific from our meditations. When there is a specific area of our life that’s leaving us feeling stuck.
Here, we’ve put together a list of powerful, transformative meditation scripts that will help you overcome common challenges in your life.
Written Meditation Scripts
Meditation Script for Letting Go
Your life is filled with too much business, too much hurry, too much stress. Just for a moment, let go of all that.
There are too many machines vying for your attention with rings, beeps, blinks, flags, and badges. Just for a moment, turn them all off and put them away.
Your body is tense with too much caffeine, too much anxiety, too much sense that you have to move, move, move. Just for a moment, let go of all that and sit quietly.
Emotions move through your body, each seeming crucial and compelling. But these emotions are simply some physical sensations. You don’t need to do anything about them right now. Just for a moment, let them be.
Thoughts rattle around in your head, in a never-ending stream of words. But these thoughts are nothing but some sounds in your mind. You don’t need to do anything about them right now. Just for a moment, let them be.
There is an urgent sense that you must do something, that there are actions to take. But you will be able to get things done in a little while. You don’t need to do anything about them right now. Just for a moment, let them be.
If anything else arises in your experience, that too is just some content. You don’t need to do anything about that right now. Just for a moment, let it be.
If any insights, visions, feelings, communications, memories, or other experiences arise, that’s fine. That is just some content. You don’t need to do anything about that right now. Just for a moment, let it be.
If at any point you feel like you’re doing something on purpose, just let that be.
Let it be.
Author: Michael W. Taft
Meditation Script for Mental Clarity
Bring awareness to the right hand.
Notice each finger of the right hand.
Touch thumb to index finger…thumb to middle finger…thumb to fourth finger…thumb to pinkie finger…thumb to fourth finger…thumb to middle finger…thumb to index finger. Relax the hand. Relax the fingers. Notice the left hand.
Notice each finger of the left hand.
Touch left thumb to index finger…thumb to middle finger…thumb to fourth finger…thumb to pinkie finger…thumb to fourth finger…thumb to middle finger thumb to index finger.
Relax the hand.
Relax the fingers.
Meditation Script for Children with Anxiety
See yourself relaxing by a beautiful, calm lake. The breeze softly blows over the lake and you watch the thousands of tiny ripples it creates on the surface of the lake.
Your surroundings here are so calm and pleasant that it brings a feeling of complete peace that washes over your entire body and mind. You breathe in deeply and allow the peacefulness to fill you. You notice the birds singing in the trees…. softly chirping and singing songs of their simple happiness.
Take the time now to release any worries, any disturbing thoughts, any sadness you may be feeling. Let those feelings float up, out and away… floating far away. Whatever has happened today that has bothered you, it is time to let that go.
Know that you are really in control of your mind and your body. You can choose to allow these bothersome emotions to leave. In doing so, you will free up space in your heart and mind for positive things to come.
Life is all about creating what you want and choosing good thoughts that make you feel good. When you focus on the positive, you get more positive experiences in your life. Releasing any negative thoughts serves like an umbrella on a rainy day – sure the rain is there, but it doesn’t have to affect you.
In your mind’s eye – picture yourself now in a stormy rainy situation. As you open up your umbrella of positivity, you see how you are really protected from all that is going on outside.
You are safe. You don’t have to be a part of rainy difficulties. It truly is your choice how you react to whatever comes your way.
Know that you have all the tools you need within, just choose to use them. You can see your life from a happy perspective. Worry, disturbing thoughts, or sadness are choices of thoughts you think, and you can simply say, “no” to them.
Release all the things that have been stressful to you and you can make peace with yourself. Make peace now with the amazing person that you truly on inside. Nurture yourself with your loving thoughts – release any negative images or ideas about yourself. You have a choice in what you believe. Your mind is your greatest asset and your best tool.
Now take in a deep breath, allow good feelings to fill up your heart and your mind…. peacefulness and calm are all around you.
Open your eyes when you are ready and stretch fully.
Author: Green Child Magazine
Meditation Script for Self-Love
Once you’re settled, close your eyes or soften your gaze and tune into your breath. Notice your breath, without trying to change it. And notice also if you feel tense or relaxed, without trying to change that either.
Inhale through your nose and then exhale through your mouth. Continue to take deep, full breaths in through your nose and out through your mouth. As you breathe, become aware of the state of your body and the quality of your mind.
Where is your body holding tension? Do you feel closed off or shut down emotionally? Where is your mind? Is it wandering or is it at home within the breath? Is your mind at ease or filled with restlessness, negativity, and doubt?
Place both hands over your heart and continue to inhale through your nose and exhale through your mouth. Ask yourself: How does it feel to place my hands over this tender area, this place where I experience love for self and others?
Let your breath become more smooth and effortless and begin to breathe in and out through your nose. Feel the flow of air moving into your lungs and then back out into the world.
With each exhale, imagine you are releasing any negative thoughts that may be lingering in your mind.
Continue to focus on your breath. On each inhale, think “I am worthy,” and on each exhale, “I am enough.” Let each inhale draw in self-love and each exhale release what is no longer serving you. Take a few minutes to breathe and recite this mantra internally. Notice how you feel as you say these words to yourself.
If your mind wanders at any point, know that it’s okay. It’s the nature of the mind to wander. Simply bring your attention back to the breath. Notice how your thoughts come and go, whether positive or negative, and simply allow them to pass on by like clouds floating in the sky.
Now visualize yourself standing in front of a mirror, and look into your own eyes. What do you see? Pain and sadness? Love and joy? Neutrality?
Regardless of what appears in the reflection, tell yourself: “I love you,” “You are beautiful,” and “You are worthy of happiness.” Know that what you see in the mirror in this moment may be different from what you see the next time you look.
Imagine now that you could breathe into your heart and visualize love pouring out of your hands and into your heart.
Let this love warm and permeate you from your heart center, filling the rest of your body.
Feel a sense of comfort and calm traveling up through your chest into your neck and head, out into your shoulders, arms, and hands, and then down into your ribs, belly, pelvis, legs, and feet.
Allow a sensation of warmth to fill you from head to toe. Breathe here and know that love is always available for you when you need it.
When you’re ready, take a few more deep, mindful breaths and then softly open your eyes. Sit for a few moments to acknowledge the unique experience you had during this meditation. Refer back to this practice, or any other resource you may have, whenever you need to create a loving space for yourself.
This is a beautiful opportunity to learn something new about yourself and tune into your physical and emotional needs. Let self-love enable you to build a stronger relationship with yourself and allow you to show up more fully in your life.
Author: Samantha Feller, Yoga International
Meditation Script for Cultivating Abundance
Starting at the top of your head, relax your scalp completely. Feel the skin of your forehead and temples relax. Allow your eye muscles to release, your jaw to soften, and let your ears, nose and chin, teeth tongue and gums relax. Now, just let this peaceful feeling flow down your neck. Feel it sooth your throat and dissolve any tension on contact as it glides down to your shoulders, upper arms, forearms, wrists and hands.
Let this peaceful sensation of relaxation begin to fill your torso. Feel it relax your chest, giving your heart more room to grow more expansive; more loving, giving and forgiving. Soften your belly muscles and let this relaxation penetrate even deeper, releasing any tension from your internal organs.
Now let it wrap around you, enveloping you in love and peace as it softens all the back muscles all the way down to the base of the your spine. Continue to breathe in deep, fluid breaths. Breathe in health, happiness and harmony, breathe out any tension, toxins, worries or disease, allowing anything that does not serve you to leave your body like a dark cloud.
Send this peaceful feeling into your hips and buttocks. Let it glide down your thighs, relaxing your legs completely as it flows down to your knees, calves, ankles and feet. Allow any remaining tension from anywhere in your body to flow out your toes, leaving your whole body feeling very comfortable, peaceful and relaxed.
Continue to breathe deep relaxing breaths, feeling your belly rise on the inhale and fall on the exhale. Notice how the air feels cooler as you breathe in, and warmer as you breathe out. Now, imagine a golden glowing ball of light about a foot above the crown of your head.
On an inhalation, breathe that light in through the top of your head through the centre line of your body, right down to the tailbone. On the exhalation, breathe that light back up the way it came and out the top of your head. We’ll do this three times, to begin to balance and align your chakras.
Begin to focus on your Root chakra at the base of your spine and visualize a vibrant red glowing ball of light, or if you prefer, imagine a red crystal, flower or fruit. This chakra brings health, security and dynamic presence. Feel it empower you as it connects you to earth energies. You’re radiating power and vitality.
Breathe the color red in and out and see yourself living your healthy ideal, feeling happy and grateful for radiant health and boundless energy, weighing your perfect weight with a strong, balanced immune system. Feel how good it feels to have all the energy you need to do all the things you love to do.
You feel so grateful for this magnificent body that moves so freely and well and looks so good. Feel yourself healthier than you’ve ever felt before. Now let this vibrant red chakra continue to glow and spin as you move up to your Sacral chakra, located between your root chakra and your navel.
Here, see a radiant glowing orange ball of light. This chakra holds the energy of money, power, sexuality and creativity. Breathe in a rich beautiful orange color and feel it bring the gifts of being happy, enthusiastic, sexually fulfilled, prosperous and abundant.
See yourself experiencing true wealth on every level, being grateful for the abundance in your life now, and imagine riches flowing to you in expected and unexpected ways. Let this chakra continue to glow and spin as you move up to your Solar chakra located a few inches above your navel.
Here, see a beautiful sunny yellow glowing ball of light, or visualize a lemon or a sunflower. As you breathe in a vibrant yellow color, feel it expand your joy, self-worth and personal power.
See yourself successful and deeply fulfilled in your dream job.
Feel the glowing yellow chakra empower you as you move up to your Heart chakra at the centre of your chest, and visualize a beautiful emerald green or a soft pink glowing ball of light.
This is the chakra of love for yourself and others. Let it glow, bringing gifts of compassion, self-acceptance, and the ability to love deeply. Breathe in pink or green and let these feelings expand, seeing yourself living in perfect harmony with everyone in your life.
Let it fill you with gratitude for this opportunity to live in this wonderful world. Feel your heart swell with compassion and forgiveness for yourself and others.
Now let this chakra continue to glow and spin and gently move up to your Throat chakra located at your throat, visualizing a beautiful blue color. This chakra enables you to communicate with truth and wisdom and express yourself with confidence.
Breathing blue in and out, see yourself happily expressing your uniqueness through a creative outlet you enjoy such as singing, dancing, playing a sport, anything you do for fun. Let this chakra continue to glow and spin and gently move up to your 3rd eye chakra located at the centre of your forehead.
See a beautiful deep purpley blue indigo colored glowing ball of light. As it glows it expands your imagination, psychic abilities, inner knowing and wisdom. Feel fully supported by the Universe as you pursue your personal growth goals, happily following your highest path. See yourself living your ideal in the personal growth area of your life, whatever that means to you.
Now let this indigo light continue to glow and spin as you gently move up to your Crown chakra at the top of your head. This is the chakra of spirituality, thought, and service to others.
Breathe in violet or white, gold or silver and let this chakra glow as it brings gifts of self-knowledge, spiritual connection and bliss. See yourself living in wisdom and awareness, surrendering into divine love, joyfully contributing to the world in the way most meaningful for you.
Let this chakra glow and spin as you bring your awareness back to the golden glowing light above your head. Watch as it transforms into a golden Pot. Now breathe it in through your Crown chakra to your 3ed eye chakra, Throat chakra, Heart chakra, Solar and Sacral chakra, right down to your root chakra.
On exhalation breathe it back up the way it came. As it passes through each chakra see the pot filling with gold coins representing the gifts and attributes of each one.
Now visualize this beautiful Pot of Gold above your head once again overflowing with sparkling gold coins. This is your unique pot of gold, filled with everything you could ever want.
Let them rain down on you. Spend as long as you like in this peaceful state visualizing all your dreams coming true as you finally lay claim to your pot of gold.
Author: The Guided Meditation Site
Audio Meditation Scripts
Prefer to listen to your meditation scripts? Here are five we love.
Meditation Script for Raising Your Vibration
Listen to this script from The Epic Self:
Meditation for Raising Your Vibration and Changing Your Energy
Meditation for Improving Your Relationship With Your Partner
Listen to this script from The Meditation Studio:
Meditation for Opening The Heart by Elisha Goldstein
MEDITATION SCRIPT FOR CULTIVATING GRATITUDE
Listen to this script from Yale University:
Meditation Script for Sleep
Listen to this script from Mindful.org