If you are new to mindfulness and want to deliver some short and simple practice meditations, here are two scripts you could try. One focuses on breathing and the other on body awareness.
It is really important to take your time with a mindfulness script. Don’t rush through it, allow several pauses throughout to give yourself and others a chance to take part, don’t be afraid of silence.
Start by settling into a comfortable position; seated, lying down, or crossed legged. Allow your eyes to close or keep them open with a softened gaze. Begin by taking several long slow deep breaths, inhaling fully through your nose and exhaling fully through your mouth.
Bring your full attention to noticing each in-breath as it enters your nostrils, travels down to your lungs and causes your belly to expand. Notice each out-breath as your belly contracts and air moves up through the lungs back up through your mouth. Invite your full attention to flow with your breath.
As you breathe, begin to let go of noises around you. Don’t try to control your breath in any way. If your mind wanders to thoughts; maybe future planning or worrying, simply observe the types of thoughts that hook or distract you and notice your mind wandering. Watch the thought as it enters your awareness as neutrally as possible. Then practice letting go of the thought as if it were a leaf floating down a stream.
Practice coming back to the breath with your full attention. Bring your awareness to the gentle rise of your stomach on the in-breath and the relaxing, letting go on the outbreath. Allow yourself to be completely with your breath as it flows in and out.
You might become distracted by pain or discomfort in the body or twitching or itching sensations that draw your attention away from the breath. You may also notice feelings arising, perhaps sadness or happiness, frustration or contentment. Simply notice where your mind goes without judging it, pushing it away, clinging to it or wishing it were different, and just refocus your mind and guide your attention back to your breath.
Breathe in and breathe out. Follow the air all the way in and all the way out. If your mind wanders away from your breath, just notice this without judging it – be it a thought, emotion, or sensation that hooks your attention and gently guide your awareness back to your breathing.
As this practice comes to an end, slowly allow your attention to expand and notice your entire body, the overall sensation of your whole body. Does it feel any different to at the start of the practice? If not, that doesn’t matter; just notice. And then beyond your body to the room you are in. The temperature of the room, any sounds you can hear. When you’re ready, open your eyes and come back fully alert and awake.
Mindful body awareness script
It is really important to take your time with a mindfulness script. Don’t rush through it, allow several pauses during the script to allow the participant a chance to take part, don’t be afraid of silence.
Begin by bringing your attention into your body.
You can close your eyes if that’s comfortable for you.
You can notice your body seated wherever you’re seated, feeling the weight of your body on the chair, on the floor.
Take a few deep breaths.
And as you take a deep breath, bring in more oxygen enlivening the body. And as you exhale, have a sense of relaxing more deeply.
You can notice your feet on the floor, notice the sensations of your feet touching the floor. The weight and pressure, vibration, heat.
You can notice your legs against the chair, pressure, pulsing, heaviness, lightness.
Notice your back against the chair.
Bring your attention into your stomach area. If your stomach is tense or tight, let it soften. Take a breath.
Notice your hands. Are your hands tense or tight. See if you can allow them to soften.
Notice your arms. Feel any sensation in your arms. Let your shoulders be soft.
Notice your neck and throat. Let them be soft. Relax.
Soften your jaw. Let your face and facial muscles be soft.
Then notice your whole body present. Take one more breath.
Be aware of your whole body as best you can. Take a breath. And then when you’re ready, you can open your eyes.