Today's Tuesday • 5 mins read
Practicing mindfulness while listening to your own voice is very effective. This 15-minute mindfulness meditation script will help you record a guide in your own voice—for yourself, your family, or friends.
In mindfulness meditation, you focus on an experience in the here and now without any judgments.
Whether you are instructing yourself or someone else, keep in mind that:
- It is normal for the mind to wander (and it has some benefits) or get distracted.
- The key is to keep bringing your attention back to your breath and to your intention.
15 Minute Mindfulness Meditation Script
Here is a 15-minute mindfulness meditation script with 7 steps: Read the steps first. Then record it in your own voice.
Step 1: Finding a comfortable seated position (1 min).
- Sit in a comfortable seated position, either on a chair or on a cushion on the floor.
- Make sure your back is straight and your feet are firmly planted on the ground.
- Allow your hands to rest on your lap or knees, with your palms facing up.
Step 2: Setting an intention (1 min).
Setting an intention is essential for mindfulness meditation; otherwise, it becomes a feeble attempt at focusing (“taming”) the mind. Intention gives purpose, meaning, and direction to your meditation.
Set a simple intention for your meditation. This could be something like:
- “I want to feel calmer and more centered today.”
- “I want to let go of my distracting thoughts.”
- “I want to relax my mind after a hard day.”
Step 3: Focusing on the breath (4 min).
- Begin by closing your eyes and focusing on your breath.
- Take a deep breath in through your nose, and exhale through your mouth.
- Notice the sensation of the breath as it enters and leaves your body.
Step 4: Acknowledging distractions (3 min).
- As you focus on your breath, your mind will likely wander. It is normal.
- When this happens, simply acknowledge the distraction and gently guide your attention back to your breath.
Here are a few ways to re-focus on your breath when your mind has wandered off during mindfulness meditation:
- Return to your breath: This can be a simple reminder to come back to the inflow/outflow of your breath, and the sensation it creates as it enters and leaves your body.
- Follow your breath: Imagine your breath as a river, and your mind as a boat. Allow the breath to guide you, following it as it flows in and out.
- Anchoring: Imagine a rope attached to your mind that is anchored to your breath. Imagine yourself using it to pull your mind back to your breath whenever it wanders.
- Labeling: Give a mental label to the distraction, such as “thinking, thinking” or “planning, planning,” and let it pass, then return to your breath.
- Counting: Count each inhale and exhale, starting at one and counting up to ten. If your mind wanders, start counting again from one.
- Focus on the sensation: Instead of focusing on the breath itself, focus on the sensation of the breath. This could be the sensation of the breath entering and leaving your nose, or the sensation of the breath filling and emptying your lungs.
The key is to be kind to yourself when your mind wanders and gently ask it to refocus on your breath.
Step 5: Body scan (3 min).
- Close your eyes if you haven’t already, and prepare to mentally scan your body.
- Start at the top of your head, and mentally scan down your body, noticing any areas of tension, pain, or discomfort.
- As you scan your body, take a deep breath in, and exhale, releasing any tension as you exhale.
Step 6: Loving-kindness meditation (2 min).
- After relaxing your body in the body scan, take a few minutes to practice loving-kindness meditation.
- Begin by silently repeating phrases of loving-kindness to yourself, such as “May I be happy, may I be healthy, may I be at peace.”
- Then, expand your phrases to loved ones, acquaintances, and eventually to all beings.
Here is a short metta prayer for a loving-kindness meditation:
“May I be filled with loving-kindness. May I be well. May I be peaceful and at ease. May I be happy.”
You can say this prayer silently or out loud. The main idea is to focus on the meaning of the words as you repeat them.
While saying each line, imagine directing the words towards yourself, and then gradually expanding the circle of loving-kindness to include those closest to you, and eventually to other people.
You can also use this one:
May we be well, happy, and peaceful. May all beings be well, happy, and peaceful.
Choose phrases that resonate with your values, so that you can focus on their meaning during the meditation. Personalize your metta by adding phrases that are meaningful to you.
Step 7: Ending the meditation (1 min).
- When the time is up, take a deep breath in and let it out.
- Slowly open your eyes and take a moment to notice how you feel.
- Take this sense of calm and clarity with you as you go about the rest of your day.
Thus, we finish the 15-minute guided meditation script and look forward to a more peaceful day.
Now record it in your voice and practice daily.
Meditation & Mindfulness Audiobooks
- The Headspace Guide to Meditation and Mindfulness by Andy Puddicombe
- The Miracle of Mindfulness by Thich Nhat Hanh
- Stress Less, Accomplish More by Emily Fletcher
- Meditation for Fidgety Skeptics by Dan Harris
- You Are Here by Gabby Bernstein
Final Words
Download Links:
- 15-Minute Mindfulness Meditation Script PDF (This Article)
- 7-Step Mindfulness Script (PDF) (For Beginners, with Infographic)
Mindfulness meditation needs daily practice. It takes time to get used to it and see the benefits.
Give your practice patience. Do it every day, even if for just 1 minute in the beginning. Gradually, you will get to 15 minutes.
√ Also Read: Can “insight meditation” help people with ADHD?
√ Please share it with someone if you found this helpful.