One way you can cultivate wellbeing is with guided meditation scripts, which you can read out loud, record, or use with groups or in classroom settings. Over time, this process can help you internalize a greater sense of wellbeing in daily life.
Here are three guided meditation scripts to get you started:
These 100 meditation scripts were created to help beginner and intermediate meditators practice key mindfulness concepts like self-love, forgiveness, gratitude, and inner peace.
Designed to fit into busy schedules, each meditation script lasts 3-5 minutes. Perfect for starting or closing a group meditation; for yoga, coaching, or therapy sessions; or for your personal meditation practice.
1. Gratitude meditation script
You can download this meditation as a printable PDF below.
Let’s begin with a guided gratitude meditation.
Gratitude is a practice. It can take time.
Be gentle with yourself if these affirmations don’t feel authentic yet. Over time, you will internalize them more.
As emotions come up in the course of this meditation, do your best to acknowledge them nonjudgmentally. Treat your emotions like clouds passing by. Notice them, but let them pass.
Begin by settling into a seated position. Make sure you feel comfortable.
Now, focus on your breathing. What does your breath feel like as it enters your nose, and exits your mouth?
Keep breathing. Zoom out, noticing how your entire body feels.
Are you holding any tension? Notice how your shoulders, your back, and your jaw feel. For many people, those areas tend to hold tension. If so, invite yourself to release the tension.
Don’t worry if your mind starts to wander. Just gently bring your attention back to your breath, and to the feeling of warmth and gratitude as you continue to take slow, deep breaths.
Now, repeat the following gratitude affirmations slowly, with warmth and gentleness towards yourself:
For moments of energy, inspiration, and motivation – I am grateful.
For the chance to grow into the best version of myself – I am grateful.
Today’s technologies allow me to keep in touch with friends and family in different cities and different countries. I’m grateful for the chance to keep my relationships strong from afar.
I’m grateful for the mere fact of existing.
Each day I’m able to wake up is a blessing.
Today, I did the best I could. I’m grateful for the effort I was able to give.
I am grateful for the opportunity to love myself and show compassion to myself.
I am grateful to love, and I am grateful to be loved.
For the material possessions I have, I am grateful. For the relationships that make life richer, I am grateful.
Sometimes, I’m reminded that life is short. For a brief moment, I know that I must appreciate each minute of the day. I’m grateful for those reminders.
Today, I’m grateful for the chance to grow in whatever way I choose.
For food, water, and shelter, I am grateful.
I’m grateful for animals and children, who remind us to be playful and joyful.
I’m grateful for having my voice heard and for the ability to express my thoughts.
Gratitude is a filter that makes everything better. I choose to look at the world through eyes of gratitude.
Each and every day, I feel more grateful.
As I open my eyes each morning, I feel a sense of gratitude. Each day is a unique gift.
I am happy for everything I have.
I’m grateful for the chance to give to others.
For the progress I’m able to make each day and the small steps I’m able to take, I’m deeply grateful.
As I breathe in, I’m breathing more gratitude into my life.
I appreciate the chance to contribute to the world.
Being playful is the essence of living a life that’s full of light and joy. I commit to cultivating a playful approach to life.
With each experience I have, I’m grateful for the lessons I learn along the way.
When I cultivate gratitude and happiness, I not only have an impact on myself, but on those around me.
When you’re ready, open your eyes.
Notice how you feel.
Bring these feelings of gratitude and appreciation with you throughout the day and remember:
Whenever you need it, it’s already inside of you.
2. Relaxation meditation script
Let’s begin by finding a comfortable seat. Close your eyes if that feels okay. Start to notice the sensation of your body making contact with what’s supporting you—the chair beneath you, the floor under your feet.
Bring your attention to your breath, just noticing each inhale and exhale without needing to change anything. Observe the gentle rise of your belly with each inhale…and its soft fall with each exhale.
If your mind starts to wander, that’s okay. Simply return to the breath—again and again. You may notice sounds around you. Acknowledge them, then gently shift your focus back to your breathing.
Imagine you’re standing at the edge of a beautiful, peaceful forest. The air smells fresh and earthy. Feel a gentle breeze brush across your skin as sunlight filters through the treetops. Listen to birds chirping in the branches above you.
Start walking into this serene forest, along a leafy path. Feel your feet land softly with each step. Notice vivid greens, browns, and pops of color from wildflowers all around you. Reach out and let your fingers glide across the rough tree bark. Up ahead, you come upon a serene clearing with a gorgeous meadow.
Make your way into the meadow—lay down fully if that’s comfortable. Feel supported by the soft earth beneath you. Gaze up at the perfect blue sky dotted with puffy white clouds. Tune into all the sounds around you—rustling leaves, buzzing insects, birds calling. Feel completely at ease in stillness. If thoughts come up, just let them float by like the clouds above you.
When you’re ready, slowly sit up, rising back to stand. Take one last look around at the peaceful meadow. Fill your lungs with crisp, clean air. Turn to walk back out of the forest, feeling refreshed and restored.
As you make your way, bring your attention back to your breathing. And when you’re ready, open your eyes, feeling relaxed and centered.
3. Compassion meditation script
Find a comfortable seat, closing your eyes if that feels okay. Settle into stillness by bringing your awareness to your breathing. With each inhale feel your belly rise…and with each exhale feel it gently fall.
Now bring to mind someone in your life who is struggling in some way—perhaps with illness, grief, job loss, or another difficulty. Picture their face, seeing their vulnerability. As you keep breathing slowly, notice any difficult emotions this stirs up for you—discomfort, helplessness, sadness. Recognize these feelings are natural.
Now begin repeating positive healing phrases toward the person: May you be well. May you be at peace. May you be free from suffering. Feel the intention behind the words as you repeat them silently. Picture the person smiling, enfolded in warmth and light.
Expand this vision to include other struggling people in your community and world. Repeat the healing phrases for all people who are unwell or hurting today. Feel compassion growing.
Finally, turn these healing wishes toward yourself. See your own vulnerability, and repeat: May I be well. May I be at peace. May I be free from suffering. Feel your shared humanity with all people.
When you feel ready, gently open your eyes, connected to that feeling of compassion toward all. Carry it with you throughout your day.
If your mind wandered during this practice, that is okay – simply return again and again to the breath and the healing phrases. With repetition, compassion for self and others can grow.