Today's Thursday • 8 mins read
Meditating while being guided by your voice is highly effective. This 15-minute mindfulness meditation script will help you record your own guided meditation. Use it for yourself, your family, or your friends.
Mindfulness is focusing on an event in the present moment, without judgment.
Whether you’re guiding yourself or someone else, realize that it is normal for the mind to wander or get distracted, especially in the beginning. The key is to gently bring your attention back to your breath every time it happens.
You cannot fail at mindfulness practice. Noticing that your mind has wandered off is itself a mindful act.
15-Minute Mindfulness Meditation Steps
Read the steps first to get a sense of the overall process. Then grab the script to record it in your voice.
Step 1: Get yourself comfortable and relaxed (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).
- Without an intention, your practice can become a feeble attempt at focusing (“taming”) the mind. Intention gives your meditation purpose, meaning, and direction.
- Set a simple intention for your meditation: “I want to feel calmer and more centered today,” “I want to let go of my distracting thoughts,” or “I intend to relax my mind and feel at peace.”
Step 3: Focusing on the breath (4 min).
- Begin by closing your eyes and focusing on your breath.
- Take a deep breath through your nose and exhale through your mouth.
- Notice the sensation of the breath as it enters and leaves your nostrils and chest.
Step 4: Acknowledging distractions (3 min).
- As you focus on your breath, after some time, your mind will likely wander. It is normal.
- When this happens, simply acknowledge the distraction and gently guide your attention back to your breath.
A few ways to refocus on your breath when your mind has wandered off:
- 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.
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.
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. Focus on the meaning of the words. Imagine directing the words towards yourself, and then gradually expanding the circle of loving-kindness to include those closest to you, and eventually other people.
You can personalize your metta by adding phrases that align with your values and 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.
15-Minute Mindfulness Meditation: Guided Audio Script
Below is a script based on the steps above. Record it and listen to it with your eyes closed. It flows naturally, includes gentle guidance, and allows for pauses where needed.
15-Minute Mindfulness Meditation: Guided Audio Script
Welcome. This is a 15-minute mindfulness meditation.
Pause for a few seconds of silence at the start.
Find a comfortable seated position, either on a chair or on a cushion on the floor. Allow your back to be straight and relaxed. Let your feet rest firmly on the ground. Gently place your hands on your lap or knees, palms facing up.
Pause for 5 seconds.
Take a moment now to set an intention for this practice. It might be something like: “I want to feel more calm and centered today,” or “I wish to focus on my breath and cultivate presence.” Hold that intention softly in your awareness.
Pause for 5 seconds.
Now, gently close your eyes. Begin by bringing your attention to your breath. Take a deep breath in through your nose… and exhale slowly through your mouth. Notice the sensation of the breath as it enters and leaves your body.
Pause for 3 seconds.
Continue breathing naturally. Focus on the rise and fall of your chest, or the feeling of air moving through your nostrils. There’s no need to change your breathing. Just observe it.
Pause for 30 seconds.
Did your mind wander? It’s natural if it did. Every time you notice your thoughts having drifted, simply acknowledge it with kindness. You might say silently, “thinking…thinking…” or “planning…planning…,” and gently guide your attention back to your breath.
Pause for 20 seconds.
You can also imagine your breath as a river, and your mind as a boat. Let your breath guide you back to the present moment.
Pause for 20 seconds.
If it helps, you can count your breaths: one on the inhale, two on the exhale, up to ten. If you lose count, simply begin again from one.
Pause for 30 seconds.
Now, let go of counting. Just rest your awareness on the sensation of breathing.
Pause for 1 minute.
When you’re ready, begin a gentle scan of your body. Start at the top of your head… and slowly move down. Notice any areas of tension, tightness, or discomfort. As you breathe in, acknowledge these sensations. As you breathe out, imagine releasing any tension you’re holding.
Pause for 10 seconds.
Move down to your forehead… your jaw… your neck and shoulders.
Pause for 10 seconds.
Down through your chest and back… your arms and hands.
Pause for 10 seconds.
Into your belly… hips… legs… and all the way down to your feet.
Pause for 10 seconds.
Take one more deep breath in… and let it go.
Pause for 5 seconds.
Now, bring to mind a feeling of kindness. Silently repeat these phrases to yourself:
“May I be happy. May I be healthy. May I be at peace.”
Pause for 10 seconds.
Now, expand this kindness to someone you care about:
“May you be happy. May you be healthy. May you be at peace.”
Pause for 10 seconds.
And if you wish, extend this warmth further to other close ones:
“May my family be happy. May my family be healthy. May my family be at peace.”
Pause for 10 seconds.
Now, gently return your attention to your breath. Take one more deep, nourishing breath in… and let it go.
Pause for 5 seconds.
When you’re ready, slowly begin to open your eyes. Take a moment to notice how you feel. Carry this sense of calm and presence with you as you continue your day.
Pause for 3 seconds.
This meditation is complete. Thank you for your practice.
Recording Tips:
- Record it in your voice and practice daily.
- Speak slowly and clearly, with a calm and gentle tone.
- Allow generous pauses, especially during the breath focus and body scan sections.
- You may wish to add 5–10 seconds of silence between major steps to give yourself time to transition.
- Feel free to adjust the wording to match your voice and pacing.
Enjoy your practice.
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)
The main problem people have when they first start is mind wandering, so they give up. The key is to be kind to yourself when your mind wanders and gently ask it to return to your breath.
Mindfulness meditation needs daily practice. Do it every day, even if for only a minute at first. Gradually, you will get to 15 minutes.
Don’t stop once you start seeing results. Without practice, the benefits would dwindle.
√ Also Read: Mindful Eating: 20 Surprisingly Simple Tips & Techniques
√ Please share this with someone.
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