9 Free Guided Meditation Scripts To Help You Practise

As my students know, I specialise in creating unique guided meditation scripts that help people (like you) with their unique life challenges.

In this list I am proud to share some of my best guided meditation scripts, all of which are based on scientific research.

Here is a short list of my scripts:

Of course, if you would like me to produce a unique meditation script specifically for you, book an online meditation lesson with me today.

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Free Guided Meditation Scripts

Each of the following entries links to a specific guided meditation script. In the script, you’ll find instructions along with scientific research on the methods.

1: Guided Meditation Script For Beginners

This is my favorite script for beginners. If you have never meditated before it will be perfect for you.

This is a breath-based meditation script that only takes around ten minutes. I wrote it based on the science of deep breathing. Plus, I’ve included tips on posture. There’s also a section on Box Breathing for those who struggle to focus.

I love helping beginners to get started with meditation, and this is one of my best meditation scripts for beginners.

2: Confidence

I created this confidence meditation script for one of my students who wanted to overcome negative thoughts and rebuild their self-image.

For this one, I combined self-inquiry with Vipassana. Specifically, the script uses self-inquiry to reduce the effects of negative self-image, and Vipassana to help with negative thoughts.

Don’t worry, it’s easier than it sounds. And science shows it works.

3: Being Present Script

Being present means being mindful. It is the practice of focusing the mind on the present moment. And it has numerous benefits such as relaxation and stress relief.

You can develop mindfulness in many ways, for instance through Buddha’s Four Foundations Of Mindfulness. However, in my experience the best way is by focusing on the breath. Hence why this meditation is breath-based.

As well as the script, I have included notes on The Four Foundations of Mindfulness as described by Henepola Gunaratana. This will help you to maintain mindfulness throughout the day.

4: Gratitude

Gratitude is one of the keys to happiness in life. Indeed, Dr. Kathi Kemper [executive director of the Ohio State University College of Medicine’s Center for Integrative Health and Wellness] says that gratitude can help to “promote a positive mood, hope, and resilience.”

When you practise this script you will feel grateful for yourself, for other people, for nature, and for life in general. And this gratitude will help to reduce stress and depression and increase happiness.


5: Grounding Script 

I created this grounding meditation script for earthing and for feeling stable. If you’ve been lost in thoughts and feelings, you will find this beneficial. Plus, it is wonderful for your health.

In this one, I use a combination of Zen walking (Kinhin as taught by Thich Naht Hanh) and mindful breathing to ground the mind. The result is a feeling of calmness and of connection with the earth.

If you do the mindful walking part you will also soak up the Earth’s negative electrical charge, which is great for health.

Research from Nature’s Own Research Association suggests that grounding affects the living matrix. In turn, this could help with cell generation and healing.


6: Self Love 

This meditation script is all about self-love. Indeed, one of the most popular benefits of meditation is that it changes how we feel about ourselves.

In this free script I’ve followed the Buddhist tradition of Metta. That is, Loving Kindness meditation. You might have heard of this from famous meditation teachers like Sharon Salzberg.


7: Anxiety

One of the main reasons people book online meditation sessions with me is to help with anxiety. They want to find a solution to this most common problem, and indeed meditation can help.

In this free script, I’ve used a combination of methods. For instance, there are aspects of Jon Kabat Zinn’s Body Scan meditation, as well as Buddhist Anapanasati. These methods have been shown to reduce the effects of anxiety.

As someone who has suffered from anxiety myself, I am truly passionate about helping people with this problem. So, book a meditation lesson with me today.


8: Anger

Many people suffer from anger. And anger causes us to see the world as an unhappy place.

In the Anapanasati Sutta, Bhante Vimalaramsi, says “Let’s say that you are very happy and I come along and give you a rose. You might take that rose and admire the colour, the shape and the fragrance. You think, ‘What a beautiful flower! Just seeing it makes me even more happy.’

“But, if you are in a depressing or angry mood and I come along and give you that same rose, your mind would see the thorns instead. You might even think, “Ugh! This rose is so ugly. I hate it! … Yet the rose is the same. It is your emotions that change.”

If we are to feel happy, we must undo anger. And for that, you can use this free guided meditation script.

9: Sleep

Another popular reason people book online lessons with me is to help them sleep. A guided meditation script can make it much easier to catch those Zzzz’s. This script will help you to relax and unwind before going to bed. Pleasant dreams.

Final Thoughts

Guided meditation scripts are an easy way to calm the mind and create positive mental states.

In each of the scripts above, I have used science and traditional philosophy to produce the text.

I hope you find these methods helpful. If you would like me to create a script to solve a problem you have, give me a shot. Book an online meditation session with me today.

Please note that you may use these scripts for your personal practice but you may not record them nor use them in any professional context as they are copyrighted.

Guided Meditation Playlist

By Paul Harrison

Paul Harrison is a passionate meditation teacher who believes in genuine, authentic meditation. He has more than 15 years experience in meditation and mindfulness. He studied meditation in beautiful Oxford, UK, and Hamilton Ontario Canada, and earned his degree at Staffordshire University. "My goal is to provide the most authentic meditation sessions so you can harness the power of your own mind for personal transformation" - Paul Harrison

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