Today I’m going to share a beginner’s meditation script. You can use this script to get started with meditation. You’ll find it very easy and relaxing.
If you have never meditated before, this will be perfect for you.
When you try the beginner’s meditation script below you will find that it helps you relax and relieves stress. You can also use my other meditation scripts for even more benefits, especially this script for relaxation.
Every step of this script is essential. Make sure you follow it closely. I have included tips for beginners and explanations of each of the steps.
The directions are in bold. Below each of the steps, you will find a scientific explanation for why that step matters, and some tips. You might also like to read my guide, How to do meditation at home.
Beginners Meditation Script
1: Sit comfortably with good posture
When meditating it is important to sit with good posture [Read: Best Meditation Positions].
Actually, this is one of the biggest mistakes beginners makes when meditating. They ignore their posture. Don’t. Your posture has a big impact on your practice. Why? Because of the mind-body connection.
When you sit with good posture you help your mind to focus. Elizabeth Broadbent PhD says that slouching impedes focus. Conversely, she says that sitting with good posture. “Increases your persistence at an unsolvable task, and make you feel more confident in your thoughts”.
This is backed by scientific research from San Francisco State University.
2: Close your eyes either completely or three-quarters
For our beginner’s meditation script, we will be meditating on the breath. You have two choices. You can either close your eyes completely or close them three-quarters, so there is still a slight opening.
Your focus might change depending on whether you have your eyes completely closed or not.
Meditating with the eyes open is not ideal for beginners. When the eyes are open, we take-in visual information that stimulates the mind and makes it harder to focus.
When we close the eyes, we obviously stop visual information. However, some people find that closing the eyes completely makes them enter a dream-like state where they get lost in thoughts.
In the book Heart of Meditation, Lama Shenpen Hookham explains that closing the eyes completely causes us to enter “a kind of inner world that you have to leave as soon as you stop meditating.”
That is why you might like to leave your eyes ever so slightly open. You can try both methods and find which one works best for you.
3: Focus on breathing. Optional: Use Square Breathing
You can choose to meditate on many different objects. For instance, meditation crystals and different sounds. But for this beginner’s meditation script we will meditate on the breath.
Focus your mind on your breath as it moves through the space just beneath your nostrils. Observe the breath mindfully. That is, observe it in a non-judgmental way so you are simply watching it.
If you struggle to focus, I recommend using Box Breathing and counting the breath. Breathe in for four. Hold for four. Breathe out for four. Hold for four. And so on.
Counting the breaths helps us to focus when we meditate. Plus, research shows that breath counting improves mood.
When you meditate on your breath you will begin to relax. You will reduce amygdala activity, reduce sympathetic nervous system activity, and promote parasympathetic nervous system activity according to Mladen Golubic from Cleveland Clinic’s Center for Integrative Medicine.
4: When your mind wanders, accept it and gently return to the breath
Let’s discuss mind wandering.
This is very important. In fact, this is why a lot of people think they can’t meditate. They notice that their mind wanders when they meditate. And they think this is wrong. They believe that the mind should be completely still when meditating. It rarely is. And so they quit. Biggest mistake in the book.
Let me say this loud and clear: It is not wrong for your mind to wander. It is natural. No one has perfect focus. And the goal of meditation is not to have a perfect mind. So, when your mind wanders, just return your focus to the breath.
5: Do not control anything. Just observe
The single most important thing for beginners to understand is that meditation is not about controlling the mind.
Meditation is about observing and understanding the mind. As Vipassana meditation master S.N.Goenka has said many times, when we understand the mind, we become less reactive to it. When you understand your mind, you will stop being so affected by thoughts and feelings.
The key is to understand the mind, not to control it.
To understand your mind, simply observe it. Watch as thoughts come and go. Tell yourself what is happening in your mind. For instance, “I’m focusing on my breath… Now my mind is wandering to a thought… I became lost in that thought but now my mind has returned…”
When you describe mental processes in this way you will start to understand the mind.
This is the most important thing to understand about meditation. It is not about controlling the mind. It is about observing it.
5: Aim for ten minutes a day
I usually tell my students to meditate for twenty minutes a day. However, I know that many absolute beginners struggle to meditate for that long. And so, I will advise you to meditate for just ten minutes a day.
You really don’t need to meditate for too long to see benefits.
Richard Davidson [founder, Center for Healthy Minds] says that just eight minutes per day is enough to see benefits. I say aim for ten. Either way, the point is that you really don’t need to meditate for too long to see real benefits.
How did you get on with our beginner’s meditation script? I hope you found it relaxing. And I am so happy you’ve decided to start meditating.
If you meditate every day, you will calm your mind and feel so much happier. And all it takes is ten minutes.
If you would like to get the most out of meditation, book an online meditation lesson with me today.