Before the actual mindfulness script and mindfulness practice begins, I like to give instructions.
This mindfulness script can be paired with my free recording of a 10-minute meditation.
Instructions Before the Mindfulness Script Begins:
Before you begin, come to a comfortable space where you can sit comfortably with an upright spine. You can sit in a chair if you like, with both feet on the ground. Or sit on the floor with your legs crossed or in a position that works for you.
Make sure that you have your phone on “do not disturb”. Tell the people around you not to disturb you for ten minutes. And have a piece of paper nearby.
In this meditation, we’re going to be present with our breath. When the mind wanders, bring it back to the breath. But if you find that you are having thoughts that are really intruding on your meditation practice that you return to again and again, jot them down on the piece of paper so that the paper, not your mind and body, can hold the thoughts, and then you can come back to the page later.
Meditation can be uncomfortable, especially at first. Please read my comments and guidelines at my 10-minute meditation post, where you can also get a recording. Don’t get discouraged. The more you practice, the more benefits you will enjoy. You don’t need to be an expert to get the physical and emotional benefits of meditation.
Again, this script can be paired with my free recording of a 10-minute meditation.
Mindfulness Script for Gently Guided 10-Minute Meditation:
I’m Nadia Colburn and I’m so glad to be here with you. Welcome!
In these ten minutes, we’re going to try to be present with ourselves and our breath.
Come to a comfortable position with a straight back. Put your phone on do not disturb and have some writing materials close by.
Throughout these ten minutes, try to be still in your body. Don’t move unless you need to move. We’re going to be focusing our attention on our breath, and letting the other things that normally pull us in lots of other directions take the back seat, we’re going to ask them to just be patient and for these ten minutes, we’re going to try to keep our mind, instead, on our breath.
This teaching is adapted from the teachings of Zen master Thich Nhat Hanh. When we bring our attention to our breath, we move out of thinking into pure awareness.
So even now, as you’re listening to me, notice your breath coming in and out of your nostrils.
When we meditate, the goal is to focus our attention. So we’re not trying to have a blank mind, but rather trying to keep our mind focused on the object of attention, in this case, our breath.
Let’s start by focusing on the breath at the nostrils. Just notice how it comes into the body and leaves the body. Don’t try to control it. Try to imagine that your mind is touching your breath. You want a continuous point of contact.
We’ll be here for a few moments.
If you find that your mind moves away from the breath, bring it back, as if it were a finger steadying the breath, always with that point of contact between the mind and the body.
This is how we come into the present. We’re training the mind not to jump but to stay steady, focused, at least for ten minutes. We’re training the mind and the body to be one, to come back into integration.
You might notice this is hard. That’s okay. Just bring the mind back and focus again on the sensation of the breath coming in and out of the nostril.
You might be uncomfortable, you might have all kinds of thoughts that race up at you. That’s okay and it’s normal. Just come back to the breath. If a thought won’t leave you alone, jot it down on the page and come back to the breath.
Remind yourself that you are safe and stay with yourself, stay with your breath.
If you want a little extra support you can say to yourself, breathing in I’m aware of breathing in. Breathing out, I’m aware of breathing out. That helps focus the mind. Or you can shorten that to just in, out, in, out and you can continue to imagine that awareness as a finger, a point of contact.
Now, if you’d like, you can drop your attention to your abdomen and notice how the abdomen rises as the breath enters the body and falls. You can bring your finger to your belly if you like and stay with the breath as your abdomen rises and falls, continuing with the mantra, breathing in, I’m aware of breathing in. Breathing out, I’m aware of breathing out, or just in, out, in out.
You might notice that bringing your attention to your belly feels different. It might be uncomfortable. Try to come out of the judgment mind, out of our habit energy and our old thoughts, and just be with the breath, with awareness. This is a very powerful practice.
And stay here. Again, if the mind wanders, come back to the breath. Be gentle with yourself. you’re just where you should be.
If you prefer to keep your attention at your nostrils, that’s fine.
If the mind wanders, bring it back to the breath. Notice how we can always come back to ourselves. Notice how the breath is always changing.
Notice how our attention to our breath shows us the way we are always in relation to what is around us, to the air that is coming in and out of our body. And we’re always in relation to ourselves, and we can come into a sweet awareness of ourselves that is not about thinking or judging, and just about being present, being present with ourselves, letting the mind and body come together as one.
Beautiful. I’m so proud of you. Come back to this recording any time. A daily ten-minute meditation practice can fundamentally shift your relationship with yourself, your nervous system, and your creative energy.
And try pairing the practice with some of my writing prompts that you can find at my website here. If you jotted any writing down, go back to that and see what needs attention.
I look forward to practicing with you again!
Please leave a comment and any questions below. I love to hear from you. And share this with any friends who might enjoy it.