Mindfulness Meditation Script For Teachers & Home Practice

Last Updated:

Mindfulness meditation is a form of meditation practice that involves cultivating non-judgmental awareness and attention to the present moment.

In this article, we will share with you a mindfulness meditation script to help you set an intention, and support you throughout your day as well as:

  • What is mindfulness meditation?
  • How to use this mindfulness meditation script
  • A mindfulness meditation script
a yoga teacher teaching a meditation class

What is Mindfulness meditation?

Mindfulness meditation focuses on observing thoughts, feelings, bodily sensations, and experiences as they arise without judging or getting caught up in them.

Mindfulness meditation has its origins in Buddhist teachings, particularly in Theravada Buddhism, which emphasizes the practice of “Vipassana” or insight meditation.

So, while historically rooted in Buddhism, mindfulness meditation has become a diverse and adaptable practice that is now integrated into various contexts, such as healthcare, education, workplaces, and personal well-being.

Practitioners aim to cultivate a non-judgmental attitude, accepting whatever arises without attaching value or significance to it, and that is the aim of this mindfulness meditation script.

How to use this mindfulness meditation script

You don’t need a script to be able to practice mindfulness, but it can be helpful for meditation teachers looking for inspiration or for anyone wanting some support.

This mindfulness meditation script is designed to help you release stress and help you become more relaxed and present any time of your day, but if you can, try it first thing in the morning, as a tool to align you and ground you before the day ahead.

We recommend that you first read through the script and familiarize yourself with it, especially if you’re new to the practice of meditation.

If you’d like to experience this mindfulness meditation script, you could consider recording yourself reading it and then replaying it, or utilizing voice software to read it to you.

Find a place where you will not be disturbed for a little while, where you can be comfortable, and take some time to practice this script.

How long this meditation is will largely depend on the speed at which the mindfulness meditation script is played or read. So consider how much time you want to spend.

If you have any questions or need support, don’t hesitate to reach out to a trusted and qualified meditation or yoga teacher.

Let’s dive into this mindfulness meditation script now!

a yoga class meditating together outdoors

A mindfulness meditation script

Welcome to this mindfulness meditation.

Please find a safe place where you can sit down or lie down, making yourself comfortable and cozy.

Grab some pillows or cushions to prop yourself up, and let your body relax a little bit more onto the surface beneath you.

Once you have found this easeful position, you can either soften your gaze down, relaxing your eyes, or close them if that is okay for you.

Take a deep breath in through your nose, noticing the cool air enter your nostrils, filling up your belly, your ribcage, and your chest, and then slowly sigh it out through your mouth, making a little bit of sound.

Take a couple more breaths just like that, inhaling deeply through your nose; allowing your entire body to expand and become a little bit more spacious, and exhale, letting go of any tension in your body as you let yourself soften and relax even if it’s just one percent more.

Now, as you start to find yourself here, in the moment, begin to notice your surroundings.

Where do you find yourself in this new day? Whether you are indoors or outdoors, utilize your senses to become familiar with the space around you.

What sounds can you hear where you are?

Sounds of nature, sounds of people. Sounds of life.

See if you can perceive the furthest sound from you. Does it come in through your left ear or your right?

Allow your attention to move from sound to sound, without getting attached to anything in particular, and drawing your attention closer and closer to you.

Breathe in deeply.

Breathe out completely.

Now observe, what is the temperature of the environment? Is it cool or rather warm? Perhaps it’s just perfect.

Let yourself become aware of everything that is going on around you. And at the same time, allow it all to take a little less importance.

Continue to draw your attention closer and closer to yourself, to the edges of your physical body; observing the cadence of your natural breath and how it invites your body to gently rise and fall, expand and contract, ebb and flow.

Breathing new life in.

Releasing tension and stagnation all the way out.

Stay here for a while, and let yourself observe the sensations in your physical body.

Become aware of any tension or discomfort, any areas that perhaps feel uncomfortable or painful.

But in the same way that your attention may be drawn to whatever feels a bit off, also become aware of any goodness that you find.

Noticing the areas of your body that feel spacious and open, and the parts that feel more pleasant, even good…

Allow it all to coexist without judgment, instead simply paying attention to the present moment with open curiosity.

Take a deep breath in through your nose, and sigh it all out.

Stay here for a while…

Now, draw your attention toward your thoughts and your mind; and in the same way that you observed the environment around you, in the same way that you noticed the sensations in your physical body, now let yourself observe the kind of thoughts that you are having.

Perhaps your mind is scattered, or your thoughts are racing.

Maybe it is rather sluggish or fuzzy.

Do you find yourself getting attached to a certain story or subject?

Or are you able to start to take a step back and recognize that you are not the thoughts themselves, but the one observing them?

When you notice yourself getting attached to what’s going on in your mind, you can choose to let the thought pass by and return to your breath.

Come back to the present moment; to where life truly happens.

Deep breath in…

And let it go.

a woman meditating cross legged on a white bed

Observe yourself with compassion and with kindness, holding yourself with the utmost love and curiosity.

And as you do so, simply collect information about how you feel today, of how you show up in this world.

Breathe in, breathe out.

I invite you to consider what would serve you in this moment.

Is there something that you could do, something small and intentional that you can bring with you as you return to your day to create better alignment?

How can you become more in tune with your authenticity and with how you want to live your life.

Inhale deeply, and sigh it out.

Allow some space for this intention to take shape, no matter how vague that shape may be, perhaps the intention is very clear and you start to imagine yourself moving through your day.

Holding this seed close to your heart and letting it impregnate everything that you do, everywhere that you go, every interaction that you have.

If your intention feels a little too vague or shapeless, know that it is okay, and you can always keep it simple by repeating or writing down a mantra.

Consider something that would support you when you feel misaligned or unsteady.

What can bring you back to center?

Deep breath in.

Let it go.

If it resonates with you, bring both hands over your heart.

Notice your heartbeat, the rhythm of your breath, the flow of prana moving through you.

Take this moment to repeat your intention and begin to embody it, remembering that no matter how much you use this intention today, or if you forget right away, it’s okay.

You’re always doing the best that you can.

Inhale deeply, filling yourself up with gratitude for this moment, and let it go, softening into the ebb and flow.

Recognize that there will be challenges, but also possibilities and opportunities.

Allow yourself to stay in this space for as long as you would like.

Once you’re ready, start to blink your eyes open and move your neck side to side, roll your shoulders a few times in each direction, and stretch out in any way that feels good.

Look around at the world as it comes back into focus, and give yourself a few moments before you move back into your day.

To Close

As we have explored throughout this article, mindfulness meditation offers numerous benefits, including stress reduction, improved mental clarity, increased self-compassion, and enhanced emotional resilience. I

Incorporating this mindfulness meditation script into daily life can help you harness the transformative potential of mindfulness, fostering a more balanced and harmonious existence.

This mindfulness meditation script serves as a gentle reminder that true contentment can be found within ourselves, waiting to be discovered through the power of presence.

If you enjoyed this mindful meditation script and would like to explore these further, consider reading this next.

Photo of author
Laia is an Afro-Catalan accessible and inclusive yoga & meditation teacher. She has trained in hatha, vinyasa, trauma-informed yoga, yin yoga, and restorative yoga and holds E-RYT 500 and YACEP accreditations with the Yoga Alliance. Additionally, she is a freelance writer and translator, publishing in Catalan, English, and Spanish. As a former professional athlete who lives with a chronic illness, Laia has gained valuable insights into the benefits of self-care and the importance of pausing and slowing down. She is dedicated to sharing accessible and sustainable practices of yoga and meditation to help people create a more harmonious life. Being a black and chronically ill individual, her mission is to empower non-normative yoga teachers to find their unique voices and develop tools to make wellness practices accessible to the communities they serve, thereby taking up space and creating a more inclusive and diverse yoga industry. Furthermore, as a writer and creative, she is passionate about supporting other creatives and innovators. She fosters a genuine community dedicated to finding balance while staying productive and inspired. Laia has developed unique techniques that intertwine yoga and meditation with writing, journaling, and other accessible methods to help each other stay creative and mindful.

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.