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Short Guided Meditation Script | Breathe In, Breathe Out

"If you want to conquer the anxiety of life, live in the moment, live in the breath."

-Amit Ray

There are many different types of mindfulness meditation, from body scans to movement meditation, such as yoga or t'ai chi. These types of meditation are proven to increase mindfulness, which, in turn, can increase your awareness of not only your own thoughts and feelings, but the needs and feelings of those around you. Scientifically, mindfulness meditation is seen to decrease high blood pressure, as well as increase the immune system and reduce cell aging. There are also links to a decrease in Alzheimer's related cognitive decline while practicing mindfulness meditation scripts .

Focused attention short guided meditation script is simply focusing on your breathing. This technique, also called “noting,” is done by sitting in a quiet environment, and focusing on what's distracting to the mind; These distractions are to the extent that we are so lost in thought or emotion that we lose awareness of our breathing. By noting the thought or feelings in your mind, you can restore awareness, create space, and learn about your thought patterns or tendencies.

Body scans are one of the simplest ways to begin practicing body scan meditation script . Often times, our body is doing one thing, and our mind is doing something completely different. This technique is performed by doing a mental scan, from the tip of your head to the end of your toes. Focus on any discomfort, tensions, or aches in your body, and picture them leaving your body. This meditation helps you discover how easily your attention wanders off, and how to be kind to yourself, rather than self-critical.

Yoga, t'ai chi, or other physical mind-body exercise focus on your body sensations, breathing, and awareness to your personal thoughts and emotions. Physical mind-body exercise aims at strengthening the nervous system, which makes it easier to cope with everyday stressors and problems. In order to relieve tension and relax the body, you must take time for “Shavasana,” or the relaxation pose.

           Reflection invites you to ask yourself questions, such as “What are you most grateful for?” or “What makes you happy?” By using “You” instead of “I” or “Me,” you can discourage the intellectual mind from answering it rationally. Be aware of what you feel, rather than your answers and thoughts, that you feel when you focus on the question.

Expanding awareness meditation, or sitting meditation, involves focusing on breath, body, sounds, thoughts, feelings, and awareness, in that order. Breath focuses on the inhale and exhale of your breath; Every time your mind wanders from your breathing, bring your attention back, without judgment. Body focuses on the physical sensation you feel in the very moment. Sounds focuses on being aware of the sounds as they rise and fall. Thoughts focuses on being aware of your thoughts coming and going, and learning to distance yourself from your thoughts. Feelings focuses on where you feel the emotion in your body, and awareness focuses on whatever is most prevalent in your awareness, without you physically choosing.