As someone who has been practicing meditation for several years, I can personally attest to the power of following a structured meditation script, especially when you’re just starting out.
When beginning my meditation journey, I was overwhelmed by all of the different techniques and philosophies out there, and I wasn’t sure where to begin. But once I found a simple, beginner-friendly meditation script to follow, it became much easier for me to get into a consistent meditation practice.
That’s why I’m excited to share this free beginner’s breathing meditation script with you.
Whether you’re brand new to meditation or you’re looking to add a new technique to your practice, this script is a great way to get started.
In just 5 minutes, you’ll be able to experience the calming, centering effects of breathing meditation, and you’ll have the foundation you need to build a regular meditation practice. So if you’re ready to start meditating, let’s get started!
Breathing meditation is a simple, yet powerful form of traditional meditation that involves focusing on the breath as it moves in and out of the body.
By bringing your attention to the breath, you can quiet the mind and create a sense of inner peace and calm.
Anyone can practice breathing meditation at any time, anywhere. This makes it a highly accessible and useful meditation.
Once we start paying attention, we realize that there is a profound connection, an essential relationship, between our minds and breath. The breath is a bridge between the mind and the body, as it is always present in both.
When we focus on the breath, we can draw our attention to our bodies, our muscles, our physical sensations, and connect these with our minds in a fundamental, primal manner. This creates a sense of harmony between the mind and body, which can be very calming and centering.
One way to understand the connection between the breath and the body is to consider the breath as a kind of “barometer” of the body’s state.
When we are stressed or anxious, our breathing becomes shallow and rapid, while when we are relaxed and at ease, our breathing tends to be deeper and slower. This is succinctly surmised in the phrase:
“We feel how we breathe, we breathe how we feel.”
By paying attention to the breath, we can get a sense of how our body is feeling and respond accordingly.
For example, if we notice that our breathing is shallow and rapid, we can take a few deep breaths to help bring the body into a state of relaxation.
We can use this relationship between breath, body and mind to create a powerful, accessible, and simple meditation practice simply by manipulating our breath.
The fundamental essence of meditating is to find a sense of stillness within oneself.
There might be other additional goals, such as progressive muscle relaxation, handling negative emotions and difficult emotions, cultivating positive emotions, and managing ADHD and tinnitus. However, the fundamental goal remains the same – to still the mind.
All the different meditation techniques, whether it be a body scan, deep breathing like in tummo meditation, loving-kindness meditation, or candle meditation, have this same goal. They just use different methods to achieve it.
This is why it’s important that practitioners play with a variety of meditation types – so they can discover which best suits them, their needs, their personality.
Some prefer a simple practice, such as many mindfulness techniques. Others prefer meditations that require props, accessories and focal points – but the essence remains the same, to train your unconscious mind to quieten your racing mind that is so easily overactive.
With this in mind, let’s explore some very useful considerations people can use to enhance their practice when using breathing meditation.
Tip for Beginners While Doing Breathing Meditation
- Notice the spaces between your breaths: Paying attention to the spaces between your breaths can help bring you into the present moment and away from your thoughts. One of the most noticeable phases of your breath is at the top of the breath, just as you finish inhaling, and before you start to exhale.
If you pay close attention to the sensations in your chest and forehead during this single moment, you’ll notice a sense of weightlessness as you switch from a rising to a falling chest. Use this moment as a focus point, experiencing it more deeply with each breath you take.
- Refocus on your breath if your attention wanders: It is natural for your mind to wander during meditation, but it is important to gently bring your attention back to your breath when this happens. This helps cultivate a sense of focus and concentration, essential for successful meditation practice.
- Let your mind rest in the pauses: The pauses between your breaths can be a helpful place to rest your mind and let go of any thoughts or worries. Imagine that your thoughts are clouds passing through the sky, and you are just an observer watching them go by.
- Keep going: Meditation can be challenging at times, especially for beginners. It is important to be patient with yourself and to keep practicing, even if it feels difficult. Remember that meditation is a skill that takes time and practice to develop, so be kind to yourself and keep going.
- Make it habitual: The most profound benefits from meditation come with regular practice. At the start, this can be a real challenge, something that you must work to cultivate. But even if you just do a quick meditation as part of your nighttime routine, you’ll find yourself starting to develop the habit and nurturing the desire to meditate, to find the peace that it brings.
By following these tips and being consistent with your daily practice, you will begin to see the benefits of breathing meditation, such as reduced stress and improved focus and concentration.
Keep in mind that everyone’s experience with meditation is different, so be open to exploring different techniques and approaches to find what works best for you.
The following is a guided breathing meditation script that should last for around 5 minutes.
A great way to use this script is with a partner – one person leads the 5-minute guided meditation by gently reading the script, while the other person listens to the script and carries out the meditation. Then, the partners switch roles.
There are many benefits to meditating with a partner – accountability, sharing the experience, discussing sensations – so please, enjoy 🙂
Begin by finding a comfortable seated position, with your back straight and your feet planted firmly on the ground.
Close your eyes and take a few deep breaths, allowing yourself to fully relax and let go of any tension in your body.
Now, bring your attention to your breath. Notice the sensation of the air moving in and out of your nostrils, and the rise and fall of your chest and belly as you breathe.
As you continue to focus on your breath, allow yourself to sink deeper and deeper into a state of relaxation.
If your mind wanders, gently bring it back to your breath. You can also silently repeat a mantra, such as “inhale calm, exhale stress,” to help keep your focus.
Allow yourself to sink into the present moment, letting go of any thoughts or worries that may arise.
As you continue to breathe and focus, you may begin to feel a sense of peace and stillness. Allow yourself to rest in this peaceful state for as long as you like.
When you are ready, slowly open your eyes, taking a moment to adjust to your surroundings. Take a few more deep breaths, and gently stretch if you feel the need.
You have now completed a 5-minute meditation. Take a moment to sit quietly and notice any changes you may have experienced during the meditation.
Remember, the key to a successful meditation practice is consistency and patience. So try to incorporate breathing meditation into your daily routine, and see the benefits for yourself.
Breathing meditation is a fantastic tool anyone can use to quieten and focus their minds.
As a meditation technique, it can be explored in-depth by advanced practitioners, and also used as a way to introduce people to meditation.
In fact, it is an excellent practice for beginners, as it requires minimal setup and can be done anywhere.
By following the tips outlined in this article, such as noticing the spaces between your breaths, refocusing on your breath when your attention wanders, letting your mind rest in the pauses, and keeping up with your practice, you will begin to see the benefits of breathing meditation in your daily life.
Please, remember to be patient with yourself, and to approach your meditation practice with an open and non-judgmental attitude. With consistency and dedication, you will see breathing meditation’s positive impact on your overall well-being.
The 5-5-5 breathing technique is done by inhaling for a count of 5 seconds, holding your breath for a count of 5 seconds, and exhaling for a count of 5 seconds. This can be a helpful way to slow down your breath and bring your focus to the present moment.
The 5-3-3 breathing technique involves inhaling for a count of 5 seconds, holding your breath for a count of 3 seconds, and exhaling for a count of 3 seconds. This can be a more gentle and relaxing version of the 5-5-5 technique.
There is no “best” breathing sequence for everyone, as different techniques may work better for different individuals. Some people may find the 5-5-5 or 5-3-3 techniques helpful, while others may prefer a different inhale, hold, and exhale ratio. Experimenting with different techniques and seeing what works best for you is important.
The 4-7-8 breathing technique, also known as the “relaxing breath,” involves inhaling for a count of 4 seconds, holding your breath for a count of 7 seconds, and exhaling for a count of 8 seconds.
This technique is believed to help calm the mind and relax the entire body, and may be helpful for people who have trouble sleeping, are experiencing emotional stress or who are feeling anxious. It is important to listen to your body and not push yourself too hard when using this technique, as it can be more intense than other breathing techniques.