Guided Meditation Script for Teaching

I can feel the weight of my feet on the floor

If I move my feet slightly, I can feel my calf muscles

I can feel my thighs and the weight of my body on the chair

I can feel my back against the chair 

I can feel my stomach muscles supporting my body

I can feel my shoulder muscles supporting my arms

I can feel my arms resting by my side

I can feel my forearms resting on my legs

I can feel my hands and fingers resting on my legs

I can feel my neck muscles supporting my head

I can feel my facial muscles

I can feel my breath as I breathe in and out

I can feel my chest moving as I breathe in and out

Sometimes I breathe quickly and sometimes it’s slow

Sometimes I breathe deeply and sometimes it’s shallow

My body knows how much air it needs so I trust it completely

I leave it to its job

All the time I have been doing this, thoughts have been coming into my head:

Sounds outside,

Feelings inside,

memories, plans

hopes and fears

all manner of thoughts

so the next time I notice a thought coming into my head, whatever it is, I will just be aware of my breathing, whatever it is doing.

And a wee while later, I will notice another thought coming my head,

Again, I will just go to the breathing.

We will do this for the next few minutes in silence and I will let you know when we have finished.

5 minutes.

Finish meditating now, but take your time to open the eyes