Below is an excerpt from our free resource for helping professionals, Teaching Mindfulness to Clients (21 page PDF).
It contains several guided meditation scripts:
- Visualization Meditation
- Progressive Muscle Relaxation (PMR)
- Mindful Breathing Meditation
- Body Scan Meditation
- Loving-Kindness Meditation (LKM)
- Mantra Meditation
- Vipassana Meditation
In addition, it outlines ten tips for how to teach mindfulness, address resistance, and tailor techniques to individual client needs.
Head to our Free Tools Library to download a copy (no email address required).
You can also download just the visualization meditation script featured below.
Visualization Meditation Script
Let’s start by settling into a comfortable position.
Take a few slow, deep breaths in and out through your nose.
[Brief pause]
Inhale and exhale. Feel the rise and fall of your belly and the gentle flow of air in and out of your nostrils.
[Brief pause]
Give yourself permission to slow down and be present for the duration of this meditation.
[Brief pause]
Now, imagine a warm, golden light hovering above your head. This radiant light is soothing and filled with peace.
[Brief pause]
Picture this light slowly moving towards you. As it touches the top of your head, feel its warmth spreading across your scalp, relaxing every muscle .
[Prolonged pause]
Now, picture it flowing down into your forehead, softening your brow.
[Prolonged pause]
See it moving down into your face, relaxing your eyes, your cheeks, and your jaw. Feel the soothing warmth melting away any tension.
[Prolonged pause]
Picture the light flowing down, reaching your neck and shoulders. Feel the warmth spreading through your neck, down into your shoulders, releasing any tension you may be carrying.
[Prolonged pause]
Allow the light to travel down your arms, flowing through your elbows, forearms, wrists, and into your hands and fingers. Feel the gentle warmth relaxing every muscle.
[Prolonged pause]
Now, bringing your awareness back to the center of your body, as the warm light moves down your chest, soothing your heart and lungs. Feel yourself becoming more and more relaxed.
[Prolonged pause]
Picture the light moving down towards your stomach, relaxing all the muscles around it.
[Prolonged pause]
Now, feeling the warmth spreading through your lower back and hips, releasing any tension stored here.
[Brief pause]
You’re feeling more and more relaxed as the light flows throughout your body.
[Prolonged pause]
The light is flowing down into your thighs, knees, calves, and ankles, relaxing every muscle in your legs.
[Prolonged pause]
Finally, picture the light reaching your feet and toes, filling them with a soothing, warm glow.
[Prolonged pause]
Now, imagine that this warm light begins to expand from within you, surrounding your entire body.
[Brief pause]
You’re surrounded by warmth, feeling peaceful, relaxed and safe.
[Prolonged pause]
Resting in this sense of relaxation, knowing that you’re supported by this warm, gentle light.
[Prolonged pause]
Now, whenever you're ready, slowly begin to bring your awareness back to the room.
[Brief pause]
Wiggle your fingers and toes, and gently stretch your body.
[Brief pause]
When you’re ready, gently open your eyes.
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