FREE (I am meditation script) Guided Meditation Scripts


FREE (I am meditation script) Guided Meditation Scripts

i am

Meditation should be free for everyone, this is an ancient practice that can be done by all but all too often, we see extortionate charges just to access your favourite guided meditation script. We don’t believe this is right so we have put together some free guided meditation scripts that you can either record or commit to memory. We feel confident that they will take your meditation practice to a new level.

The Importance Of Guided Meditation Scripts

Meditation and mindfulness are both a very personal practice and whether you do them alone or couple them with another practice like yoga, they are designed to make you feel a greater sense of love, self and peace. A guided meditation script will take you on a meditation journey like no other and can help if you are not sure where to start with your meditation practice.

The meditation scripts in this post are designed with the mantra ‘I am’ in mind.

I Am Free

If you feel as though nothing is ever enough and that every day feels like a struggle. You may need to look deep within the self and allow yourself to let go and feel free.

Allow yourself to come into the present moment and before we begin, gently remind yourself that you are here for yourself and nobody else. Your life matters. Make sure that all distractions are removed and any worries or things that you need to do are placed to one side, just for a few moments. Self-care is important and this time is for you.

Take a moment or two to get comfortable. Find a position that feels good for you; you may straighten your back or roll the neck, allowing a sense of relaxation to take over you. Allow the mind to get into a space ready for meditation and close your eyes.

When you have come to a place of stillness, you can now focus on your breath. Take a deep breath in through your nose and exhale out of the mouth. Repeat this a few more times. Remember the importance of mindfulness and remaining in the present moment throughout your practice.

Now bring your awareness to the ground that supports you from beneath. It is strong and firm and it is what will help you stay supported. Keep focusing on your breathing but bring some of your attention to the crown of your head. Imagine this part of your body becoming lighter and lighter. Now move your focus down and concentrate your awareness on the forehead. Let it become light, and free. 

Now the cheeks, the mouth, the shoulders. You can now move your attention down to the chest. With each breath you take, your chest begins to feel lighter and lighter, freer and freer, until you feel as though you cannot remain anchored to the ground for much longer. 

Try to resist this feeling, despite your freed body trying to pull your upwards and continue focusing your attention on the rest of your body; move through the abdomen, and when you come to the hips, imagine two bolts beginning to unscrew.

Count to three and imagine these bolts bursting open and freeing any tension in this area. Now keep going and free the legs, the knees and ankles all the way down to the feet. 

Your entire body will now feel free. Take a few more deep breaths before you open the eyes. Now take a moment to reconnect with the world around you and rest safe in the knowledge that you are free.

I Am Focused

This is a self love meditation that is best done in the morning, every day. It will prepare your mind for the day ahead and prepare you for any challenges life brings.

Take a moment to find a place that feels good for your body; you can lie or sit with the back straight. Now close your eyes and take a deep breath. Imagine that you can see these mantras in your mind: I am free, I am strong, I am alive.

Now open your eyes and say them aloud. 

Close your eyes once more and imagine a sudden rush of energy flowing into your body as you repeat the mantras over and over. With the first mantra the energy will come into the body through the feet, the next mantra causes teh energy to flow up into the legs, then the belly, the chest and shoulder, the head, and finally, your mind.

This energy feels warm and comforting. You feel it rising up from the ground and as you breathe, you can feel it filling your lungs.

As you feel the energy making its way to your hands and finger, join the hands together in fists and squeeze tightly. Now exhale and let go, releasing the hands. 

This energy now becomes apparent in your throat and as you breathe, you feel it rushing around your mind, this energy allows you to focus; nothing can stop you from reaching your goals. 

I am focused.

I Am Loved And Worthy

Every one of us knows how it feels to feel unloved in life, but quite often we need to promote self care and love and help ourselves in feeling better and to accept who we are is enough – you are worthy and this meditation will help you to know that is true. Try not to spend too much of your life worrying about what others think and be at one with yourself, because you are the most important person in your life.

Before we begin this meditation. Take a few moments to get comfortable and accept that you are who you are and you are worthy of love and self care. Focus on the breath for a minute and make sure that you feel calm and relaxed. 

Find a place that feels right and place a mirror in front of yourself. Normally, we are tempted to look into the mirror and judge what we see but we aren’t doing that today. Try to keep your mind free from judgemental thoughts. 

If you feel the urge to judge how you look, gently and in a calm manner, move that thought to one side. Look deep into your own eyes and ask yourself what you see?

Can you tell how you are feeling when you see your eyes? Are you happy? Angry? Sad? Scared? Don’t try to change this feeling, simply notice it and allow it to exist – it is OK to have emotions. If you need to release these, that’s OK too; you can laugh, cry, scream. Your emotions are a part of your and your heart.

Now take a minute to look more closely at your reflection. Notice everything about yourself; your skin, eyes, nose, hair, teeth. And tell yourself that you are beautiful; you are worthy of love.

I Am Calm

Life has a funny way of making us experience negative feelings more often than we feel positive feelings. We might feel incredible anger radiating through our body or need to practice a little more patience. Spend a few moments and help yourself to some self love and remind yourself that today, you will feel calm, you will experience good feelings and you will find a way to practice mindfulness every time you feel that you may let go.

This meditation can be done at any time of the day or whenever you are feeling a need to have a breath and slow down.

Begin by closing your eyes and take a long, deep breath in through the nose. Pay attention to how the air rushes in and fills your chest all the way down to your belly. 

Try not to rush through this breathing and as you breathe, experience mindfulness in every moment. Once your breath reaches its limit, let it go slowly out of the mouth. As you release the breath, notice how a little of your anger floats away with it. 

Now breathe in again and follow the breath through your body, all the way down into the body to the bottom of the belly. Now let the breath out once again, slowly and see how another little bit of anger is let go with it. 

There are no others here now, just you and your breathing so take your time and don’t rush. Breathe as many times as you need, slowly and calmly. Keep breathing in and out until you feel as though every last bit of anger has left your body. 

Your body will now feel much lighter and more free. Take the time to sit with this feeling before you open your eyes and get ready to face the rest of today.

Close your eyes for a minute and imagine yourself going about your day feeling content with who you are. Imagine feeling confident and worthy; doesn’t that feel good? Now wrap your arms around yourself and repeat the mantra ‘I am worthy and I am loved.’

Place your awareness on your breathing for a moment and allow yourself to just be. When you are ready, open your eyes and notice how positive you feel. Today is going to be a good day.

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