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Guided Meditation for Beginners

Mindfulness Meditation Script

Hello and welcome. My name is Kyle Greenfield with The Joy Within, and this is Day 1 of our 30 Day Introduction to Meditation.

This course is unlike most meditation programs. It consists of 30 lessons, which are taught through the form of guided meditation. I encourage you to listen to one meditation per day. Sit anywhere that is comfortable and quiet, and it is best if you use headphones to help you relax more deeply into each meditation.

Try to listen to the words, without analyzing them. Simply allow the sound to wash over you, and allow whatever you may feel or think to be part of your experience. There is no right or wrong experience. You will find that over the duration of course, we will explore many different styles and techniques, each of which works to quiet your mind in a different way. If you think you already know what meditation ‘should’ feel like, you may miss the lesson offered.

After you finish each meditation, read the concept, quote, or simple action for that day.

So, with that, take a moment to find a comfortable seated position, relax, and let’s begin.

As you begin, take a few moments to bring your attention to your breath. Do not try to change your breath in any way. Simply begin to notice it. Pay attention to the flow of air as it moves in and out of your body.

Focusing on the breath is one of the simplest ways to get started with meditation. You can do this at any time, in any place, for as long as you choose.

There are absolutely no requirements to this awareness. You simply choose to breathe, and to notice that you are breathing.

You can state this to yourself: Now, I am breathing in. Now, I am breathing out.

Now, I am breathing in. Now, I am breathing out.

Notice how simple it is. How effortless.

You do not need to do anything.

Now, I am breathing in. Now, I am breathing out.

You may notice that, simply by becoming aware of it, your breath has shifted. Simply by tuning in to it, we can usually notice that the breath automatically slows. Without trying to do anything, your breath automatically relaxes you. It becomes more even, more steady. It feels softer, warmer, and more peaceful.

Meditation starts with your breath for several reasons.

It is always present, and it is easy to notice. As you repeat: Now, I am breathing in, you can easily feel the air moving into your body. As you repeat: Now, I am breathing out, you feel it release.

Now, I am breathing in.

Now, I am breathing out.

Your breath is also an excellent metaphor for the energy you hold. The constant pulse of your breath is a good introduction to becoming aware of your own unique cycles of energy and thought.

The breath also has an enormous physical impact on your body and mind. Simply by observing the breath, you can tell your body to relax. By directing air through your body, you can either energize or relieve tension in any area you choose.

Finally, the breath is a good tool, because it offers many different opporunities for exploration. There are hundreds of techniques you could practice, and many concepts you could ponder through it. 

This means that an awareness of breath is appropriate for students of all ages, creeds, and experiences. A beginner can access the breath in a 5 minute meditation, as equally as a master could spend a lifetime in contemplation of it.

So, take the remainder of this meditation to bring your attention back to your breath. 

Now, I am breathing in. Now, I am breathing out.

Now, I am breathing in. Now, I am breathing out.

Continue this idea silently.

Then, when you are ready, release your breath, and slowly open your eyes. Namaste.