Guided Meditation Scripts
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Enter your email address below to download our collection of meditation scripts completely free. After entering your email, you'll receive a link to download the PDF with 50 different meditation scripts.
About the Author
Elizabeth Sockolov is a Marriage and Family Therapist who works one-on-one with individuals around California through her private practice One Mind Therapy. Elizabeth completed meditation teacher training with Jack Kornfield and Tara Brach in 2020. She has led meditation and mindfulness-based groups at addiction treatment centers, yoga studios, schools, and the One Mind Dharma Center. She created the collection of guided meditation scripts to help make meditation and mindfulness accessible. Elizabeth looked for meditation scripts to offer clients and fellow therapists before deciding to craft a collection that would be useful to teachers, leaders, therapists, counselors, and anyone else seeking to offer these practices to those around them.
What Types of Meditation are Included?
When crafting our guided meditation script PDF, we wanted to include a bit of everything. Here's what the PDF contains:
Insight Practices
The section on general insight practices includes 15 practices, including:
Concentration
Body scan
Open awareness
Walking Meditation
and more!
Heart Practices
The section on heart insight practices includes 10 practices, including:
Loving-kindness
Compassion
Equanimity
Forgiveness
and more!
For Children
These are practices we've found useful in working with kids, such as:
Feeling your feet
Flower breathing
Finger breathing
Smiling meditation
and more!
For Anxiety
Too help work with anxiety, the PDF has a section of seven scripts specifically to help with anxiety.
Muscle relaxation
Breath counting
Focusing on sound
Thought replacement
and more!
5 Minute Practices
Great for new meditators, the five minute meditations are ways to get a short sitting period in.
Concentration
Self-metta
Listening
Self-compassion
and more!
How to Use These Meditation Scripts
These guided meditation scripts were written in response to requests from people who wish to read them at groups or for others. That is, they’re meant to be read aloud. However, you can also read the script for your own practice as well! Each meditation practice contains instructions for starting, periods of pausing, and ending. You are welcome to add in periods of silence how you see fit or adjust to fit the needs of your community.
Leading Meditations
Leading meditation is not just about helping people relax by reading a script. When using one of these, whether it’s a loving kindness meditation script or a concentration practice, we need to bring a little bit of ourselves to the table. Use your own experience and what you’ve found helpful in practice.
You can also bring awareness to your students. If they’re new to meditation, you may want to stick with the simpler practices and go with a basic meditation script rather than an advanced one. If they’re young and fidgety, keep it short. Bringing mindfulness to your students and their experience can help you offer a meditation that is useful and helpful.
These scripts are relatively dry. They aren’t exactly how I guide my meditations in groups, but I didn’t want to put my voice into them too much. They have been written pretty bare-bones, so feel free to read them in your own voice. One of the things I like to remember when leading meditations is what works for me. If there’s something you’ve found helpful in your own practice, perhaps others will find it helpful!
