Meditation Skript Link:https://www.innerhealthstudio.com/visualization-scripts.

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Meditation Skript Link:https://www.innerhealthstudio.com/visualization-scripts.html

MEDITATION SCRIPT
(from T. Rhea)

(You can start by introducing the significance of meditation. )

Today, we will be having a simple meditation. I invite you to sit in the most relaxed position, sit
straight, head, neck, and spine in a straight line.

Make a few deep breaths, inhale and exhale…

Clear your mind from any thoughts and questions that are in your mind now.

Make sure that you are in your most relaxed seated position, you can lead back a little but make
sure your spine is straight and aligned with your head.

Relax your shoulder, bring it down, and try to remove all the tensions there.

Now, close your eyes. Be aware of your surroundings and focus on your breathing.

Inhale, exhale, inhale, exhale…. Inhale, exhale…

Relax your shoulder, your arms, and fingers. Put your hands in the most comfortable position
removing any tensions there.

Just focus on your breathing, inhale, exhale…

Consciously put a smile to your forehead, make sure that there is no tension in your face, relax
your jaw, your neck, consciously putting down your shoulder.

Your feet should be planted on the ground as you inhale and exhale.

Take a deep inhale and exhale. (PAUSE) (no talk)

If a thought suddenly pops up, ease it out and just be aware of the ins and out of your breath.

Notice how your chest rises and falls as you inhale and exhale.

Deep inhale and exhale…

(LONG PAUSE) (no talk)

Set out your intention for the day, a wish, prayer, or what do you want to accomplish today.
Meditation Skript Link:https://www.innerhealthstudio.com/visualization-scripts.html

Now, feel every part of your body, and relax parts that may have tension- your neck, shoulders,
chest, feet- focus on that area and breath through it inhaling the positive energy and exhaling all
the toxins and stresses in your body- let it go.

Make sure that you inhale and exhale are of the same length making it deeper than the last.

Inhale exhale

(VERY VERY LONG PAUSE) (no talk)

Go back your attention to your breathing, inhale and exhale…

Slowly wiggle your toes, your fingers, move your shoulders as you become aware of your
surroundings. When you are ready, slowly open your eyes.

After meditation questions:

1. How did you feel doing the activity?
2. What did you like best? What did you like least?
3. What are its benefits to you?

A Simple Meditation Practice

(from mindful.org)

1. Sit comfortably. Find a spot that gives you a stable, solid, comfortable seat.

2. Notice what your legs are doing. If on a cushion, cross your legs comfortably in front of
you. If on a chair, rest the bottoms of your feet on the floor.

3. Straighten your upper body—but don’t stiffen. Your spine has natural curvature. Let it be
there.

4. Notice what your arms are doing. Situate your upper arms parallel to your upper body.
Rest the palms of your hands on your legs wherever it feels most natural.

5. Soften your gaze. Drop your chin a little and let your gaze fall gently downward. It’s not
necessary to close your eyes. You can simply let what appears before your eyes be there
without focusing on it.

6. Feel your breath. Bring your attention to the physical sensation of breathing: the air
moving through your nose or mouth, the rising and falling of your belly, or your chest.
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7. Notice when your mind wanders from your breath. Inevitably, your attention will leave the
breath and wander to other places. Don’t worry. There’s no need to block or eliminate
thinking. When you notice your mind wandering gently return your attention to the breath.

8. Be kind about your wandering mind. You may find your mind wandering
constantly—that’s normal, too. Instead of wrestling with your thoughts, practice observing
them without reacting. Just sit and pay attention. As hard as it is to maintain, that’s all there
is. Come back to your breath over and over again, without judgment or expectation.

9. When you’re ready, gently lift your gaze (if your eyes are closed, open them). Take a
moment and notice any sounds in the environment. Notice how your body feels right now.
Notice your thoughts and emotions.

MEDITATION SCRIPT IN TAGALOG

(https://thelargeworld.wordpress.com/2016/01/14/listen-download-free-guided-meditation-
in-filipino-tagalog-soundcloud/)

Kung nasaan ka man ngayon, umupo at, sa iyong pagkakaupo, isipin mong ikaw ay
nagpapahinga.

Maging komportable sa kung paano ka man nakaupo ngayon. Dahan-dahan mong bitawan ang
anumang tensyon na naiiwan sa iyong mga paa, binti, tiyan, braso, dibdib, pati hanggang sa
iyong mukha. Maari mong isara ang iyong mga mata o kaya panatilihing nakabukas, ngunit
huwag tumitig sa kahit anong bagay.

Dito, huminga. Dito, magpahinga.

Hayaan mo munang dumaloy sa likod ng iyong isip ang kahit anumang dala mong emosyon o
guni-guni, at simulan ngayong bigyan pansin ang paghinga paloob at palabas.

Sa iyong paghinga, sa bawat pagpasok at paglabas ng hangin sa iyong ilong, isipin mo na ikaw
ay gumagaan. Tila sa bawat paghinga mo ay tumatangkad ka parang isang puno, humahaba
ang iyong likod, ang iyong leeg. Sinusuportahan ka ng hanging bumubuhay sa iyo ngayon.

Sa bawat pagpasok ng hangin sa katawan, hayaang lumobo ang tiyan. Papasukin ang hangin
sa bawat sulok ng bahay ng iyong katawan. At sa bawat pagbitaw naman ng hininga, isa-isang
mo na ring bitawan ang mga guni-guni, pagmumuni-muni, emosyon, at pagbabalik-tanaw.
Natutunan mo na ang mga bagay na kailangan mong matutunan galing dito.

Ikaw ay humihinga, at habang tumatagal, palalim nang palalim at pahaba nang pahaba ang
hiningang ito.
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Ang maikling oras na ito ay para sa pagkilala ng kung sino ka ngayon. Bigyan mo ang sarili mo
ng pagkakataong magalak sa sarili mong kagandahan.Ikaw ay may angking katalinuhan,
talento, kagandahan. Ikaw ay mahalaga. Ikaw ay nabubuhay ngayon – isa itong biyaya.

Ipagdiwang mo ang kakaiba at kay gandang sandaling ito ngayon. Wala nang ibang lugar at
wala nang ibang oras kundi ito lamang. At sa oras na ito, wala ka nang ibang kailangan
sapagkat lahat ng kailangan mo ay nandito ngayon. Lahat ng kailangan mo ay nasa iyo na.

Manatili sa katahimikan at pansining lalong humihinahon ang iyong katawan – ito ang
pagpapasalamat sa iyo ng katawan mo, para sa oras na nilalaan mo ngayon.

Binibigyan ka ng panibagong lakas ng bawat hininga. Sariwain ang kaalamang

makapangyarihan ang iyong paghinga at pag-iisip. Ipagpatuloy ang paghinga hanggang handa
ka nang buksan ang iyong mga mata at mabuhay.

Meditation in Filipino (modified by T. Rhea)

Magandang umaga/hapon. Inaanyayahan ko ang lahat sa isang pagninilay at pagmumuni muni.

Kung nasaan ka man ngayon, umupo ng maayos, komportable, at payapa.

Pakiramdaman ang iyong paghinga. Alisin ang anumang kaisipan o gumugulo sa iyong isipan
sa ngayon. Maging payapa at kuntento.

Siguraduhin na ang iyong ulo, leeg, at likod ay derecho at walang anumang tensyon.

Huminga ng malalim. Isipin mong ika’y nagpapahinga at walang ibang iniisip kundi ang iyong
paghinga.

Dito, huminga. Dito, magpahinga.

Maging komportable sa iyong kinauupuan. Dahan-dahan mong bitawan ang anumang tensyon
na naiiwan sa iyong mga paa, binti, tiyan, braso, dibdib, pati hanggang sa iyong mukha. Maaari
mong isara ang iyong mga mata o kaya panatilihing nakabukas, ngunit huwag tumitig sa kahit
anong bagay.

Dito, huminga. Dito, magpahinga.

Hayaan mo munang dumaloy sa likod ng iyong isip ang kahit anumang dala mong emosyon o
guni-guni, at simulan ngayong bigyan pansin ang paghinga paloob at palabas.
Meditation Skript Link:https://www.innerhealthstudio.com/visualization-scripts.html

Sa iyong paghinga, sa bawat pagpasok at paglabas ng hangin sa iyong ilong, isipin mo na ikaw
ay gumagaan. Tila sa bawat paghinga mo ay tumatangkad ka parang isang puno, humahaba
ang iyong likod, ang iyong leeg. Sinusuportahan ka ng hanging bumubuhay sa iyo ngayon.

Sa bawat pagpasok ng hangin sa katawan, hayaang lumobo ang tiyan. Papasukin ang hangin
sa bawat sulok ng bahay ng iyong katawan. At sa bawat pagbitaw naman ng hininga, isa-isang
mo na ring bitawan ang mga guni-guni, pagmumuni-muni, emosyon, at pagbabalik-tanaw.
Natutunan mo na ang mga bagay na kailangan mong matutunan galing dito.

Ikaw ay humihinga, at habang tumatagal, palalim nang palalim at pahaba nang pahaba ang
hiningang ito.

LONG PAUSE (no talk)

Ang maikling oras na ito ay para sa pagkilala ng kung sino ka ngayon. Bigyan mo ang sarili mo
ng pagkakataong magalak sa sarili mong kagandahan.Ikaw ay may angking katalinuhan,
talento, kagandahan, at kabutihan. Ikaw ay mahalaga. Ikaw ay nabubuhay ngayon – isa itong
biyaya.

Ipagdiwang mo ang kakaiba at kay gandang sandaling ito ngayon. Wala nang ibang lugar at
wala nang ibang oras kundi ito lamang. At sa oras na ito, wala ka nang ibang kailangan
sapagkat lahat ng kailangan mo ay nandito ngayon. Lahat ng kailangan mo ay nasa iyo na.

Ikaw ay mahalaga.

VERY LONG PAUSE (no talk)

Manatili sa katahimikan at pansining lalong humihinahon ang iyong katawan – ito ang
pagpapasalamat sa iyo ng katawan mo, para sa oras na nilalaan mo ngayon.

Magalak at lagyan ng ngiti ang iyong mga labi.

Binibigyan ka ng panibagong lakas ng bawat hininga.

Dito, huminga. Dito, magpahinga.

VERY VERY LONG PAUSE (no talk)

Ipagpatuloy ang paghinga hanggang handa ka nang buksan ang iyong mga mata at mabuhay.
Meditation Skript Link:https://www.innerhealthstudio.com/visualization-scripts.html

Mindfulness Meditation
https://mindfulnessexercises.com/mindfulness-of-speech-meditation/
+Allow spaciousness in your chest by slightly shifting your shoulders down and back
Let your arms relax with your palms resting easily in your lap.

Breathe quietly in and out through your nose

With your eyes closed, notice your breath

Take a moment to settle in, as you feel the breath moving from your nostrils
Up towards the crown of your head
And then down past your throat
Past your chest, and down into your belly
Maintain an easy and relaxed breath.

(pause 3 breaths)

Now draw awareness to your throat

Visualize a warm and glowing red or blue light at the throat chakra
The throat chakra is located behind your Adam’s apple and in front of your spine
Or wherever you feel a tiny knot of energy in the throat area
Picture this light here as alive, pulsing, and vibrating
A red or blue orb of energy, or like a horizontal disc made of light
And then hold awareness in this area,
As you make your way through the following commitments and contemplations.

Begin by silently saying to yourself, “I commit to always telling the truth”

Contemplate what that means to you,
All the while, aware of sensation in your body, and in the throat.
Notice what arises, as you promise to be truthful
Notice if there’s resistance or tightness in the body, is there any closing off?
And notice too if there’s a feeling of lightness, opening, spaciousness
“I commit to always telling the truth”

(pause 3-5 breaths)

And now say silently to yourself, “I commit to using my words to bring people together,
and I will refrain from divisive speech”
Contemplate what that means to you,
What it means to speak in ways that connect, rather than divide
Notice the vibration of energy at your throat
And notice any sensation that arises in your body
Stay free from any stories related to this commitment, and free from judging yourself or
others
Just notice what happens when you say, “I commit to refraining from divisive speech. I
will use my words to bring people together.”
Meditation Skript Link:https://www.innerhealthstudio.com/visualization-scripts.html

(pause 3-5 breaths)

And say silently to yourself, “I commit to speaking kindly and gently, never yelling or
using my words to hurt others”
Contemplate what that means to you,
As you deepen awareness of the red or blue light at your throat
Reflect upon your tone of voice, the volume of your voice, the tempo of your voice
And notice what arises in your body as you say silently,
“I commit to speaking gently. Never using my words to hurt myself or others”

(pause 3-5 breaths)

Say silently to yourself,

“I commit to only speaking when necessary, and I will refrain from idle chatter”
Contemplate what this means to you,
In what ways do you speak unnecessarily?

In what ways do you speak simply to fill silence, to avoid something, or to serve your
ego
Hold awareness of the body as a whole, and especially the throat chakra
As you contemplate this commitment
“I will speak meaningfully, and I will avoid useless speech”

(pause 3-5 breaths)

And now feel back into the area of your throat

The orb or disk of red or blue light
Feel its warmth, its aliveness, its energy
See it pulsing and vibrating with every cycle of breath, or with every heartbeat

Feel back into the breath itself,

Watch, feel, notice the breath as it comes in through your nose
As it moves up towards the crown of your head
And down past your throat
Into your chest, into your belly

Let the area of your throat feel spacious

Unobstructed, alive and vibrant
Notice how smoothly the breath flows up and down past this space

Rest in this spaciousness for as long as you’d like

Before you close the meditation,

Remember your commitments,
And make a promise to carry those commitments, and your mindfulness
Into the rest of your day
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As you are ready, slowly open your eyes, and rejoin the space around you

Breathing Exercise
https://www.innerhealthstudio.com/breathing-awareness.html
This breathing awareness relaxation will guide you to focus on each stage of a breath
as you breathe slowly and gently.

Let's begin. Throughout this breathing awareness exercise, breathe in this way:

Breathe in to the count of four, hold for the count of 3, and breathe out to the count of 5.

It goes like this:

Breathe in...2....3....4..... hold...2...3....exhale...2....3....4....5...

Breathe in...2....3....4..... hold...2...3....exhale...2....3....4....5...

Breathe in...2....3....4..... hold...2...3....exhale...2....3....4....5...

Breathe in...2....3....4..... hold...2...3....exhale...2....3....4....5...

Continue to breathe at this slow pace.

While you are breathing slowly, I'll direct your breathing awareness to different stages of
the breath. Focus all of your attention on each stage I mention.

First, notice the breath as it enters your nose. Notice each time you breathe in, the way
the breath feels on your nostrils.

Feel the breath as it passes through your nasal passages, and down behind your throat.

Where does the air go next? Feel each time you inhale, the breath passing down your
windpipe.

Feel the breath going down.....

Feel the breath going down....

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Notice where the air enters your lungs. Allow your breathing awareness to deepen the
feeling of relaxation you are experiencing.

Feel the air expand your lungs with each in breath.

Feel your lungs expand... and relax.... expand.... and relax..... expand.... and relax.....

Now notice the exhalation phase of breathing. Observe as the air leaves your lungs and
begins to travel upward. Focus your attention on that moment of each breath.

Now turn your attention to the breath traveling up and out, through your mouth. Feel the
breath in your throat, your mouth, and across your lips.

Notice each breath as a whole now. See how the breaths flow like waves. Fist in.... and
then a pause.... and out.... and then a pause.... Notice the pauses, these rests between
breaths.

Now as you relax... you can count your breaths as they continue to flow gently. Count
10 breaths.
(pause)

When you are finished counting your breaths, notice how calm and relaxed you are.
See how regular your breathing has become... how calm your breathing is.

When you are ready to return to your day, you can reawaken your body and return to
the present. I'll count to five. With each number, you can become more and more alert,
reaching full alertness when I reach 5.

Body Scan Meditation

https://www.mindful.org/a-3-minute-body-scan-meditation-to-cultivate-mindfulness/
Meditation Skript Link:https://www.innerhealthstudio.com/visualization-scripts.html

Begin by bringing your attention into your body.

You can close your eyes if that’s comfortable for you.

You can notice your body seated wherever you’re seated, feeling the weight of your
body on the chair, on the floor.

Take a few deep breaths.

And as you take a deep breath, bring in more oxygen enlivening the body. And as you
exhale, have a sense of relaxing more deeply.

You can notice your feet on the floor, notice the sensations of your feet touching the
floor. The weight and pressure, vibration, heat.

You can notice your legs against the chair, pressure, pulsing, heaviness, lightness.

Notice your back against the chair.

Bring your attention into your stomach area. If your stomach is tense or tight, let it
soften. Take a breath.

Notice your hands. Are your hands tense or tight. See if you can allow them to soften.

Notice your arms. Feel any sensation in your arms. Let your shoulders be soft.

Notice your neck and throat. Let them be soft. Relax.

Soften your jaw. Let your face and facial muscles be soft.

Then notice your whole body present. Take one more breath.

Be aware of your whole body as best you can. Take a breath. And then when you’re
ready, you can open your eyes.

Emotional Awareness Relaxation

https://www.innerhealthstudio.com/emotional-awareness-relaxation.html
Let's begin the emotional awareness relaxation. Sit or lie down, and make yourself
comfortable.

Begin to relax your body by focusing for the next few moments on breathing. Take a
deep breath in... and breathe out.
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In... and out.

Breathe in again, and as you exhale, release the tension in your body.

Breathe in.... and exhale, releasing tension.

Continue breathing slowly, allowing your breaths to relax you.

Create a picture in your mind of a place of safety. Picture a place where you felt safe as
a child, or a place you feel safe now. Where would you go when you needed a break?
Did you have a favorite room, or chair, or place outdoors? Think of a place were you
have felt safe before, and imagine this place in your mind. Picture all the details of the
safe place.

(Pause)

Now that you have the safe place fixed in your mind, this image can serve as your
safety zone throughout the emotional awareness relaxation. Notice how you are feeling
right now. Feel the feeling of being safe. How does it feel to be safe? How does your
stomach feel when you feel safe? How about your muscles? Your face? Where in your
body do you feel this feeling of safety? Notice your body while you have this feeling right
now. If you need a break during this emotional awareness relaxation script, you can
mentally return to this place by imagining your safety zone. Do so whenever you need
to.

An emotion may be experienced in one place in your body, or several. When you
experience each of the feelings I mention during this emotional awareness relaxation,
notice where in your body you are feeling something. Also notice what you are feeling.
For example, you may experience feelings of heaviness, tightness, tingling, pain,
comfort, lightness, warmth or fluttering. Notice your body as a whole and the individual
parts of your body. You may notice changes in muscle tension (clenched jaw or relaxed
jaw, tight or loose fists, etc). You may notice changes in the way your face, stomach,
head, chest, throat, or other areas feel.

With each emotion I mention, I will guide you to experience the associated physical
sensations. Each time, just notice how your body is feeling, what it feels like, and where
the sensations are located. Remember that if you need a break at any time, you can
mentally return to your safety zone.
Now let's begin the sensory process of experiencing emotions and getting in touch with
feelings with emotional awareness relaxation.
Meditation Skript Link:https://www.innerhealthstudio.com/visualization-scripts.html

Start the emotional awareness relaxation - Imagine a feeling of happiness. Think of a

time when you felt happy, and allow yourself to experience some of this feeling again
now. What does "happy" feel like in your body? Create these sensations now. Where in
your body is the feeling of happiness located? Experience the physical sensations of
happiness for a few moments.

(Pause)

Continue the emotional awareness relaxation - Now imagine the feeling of anger. Think
of a time when you were feeling angry, and allow yourself to experience some of this
feeling again now. What does "anger" feel like in your body? Where in your body is the
feeling of anger located? Experience the physical sensations of anger for a few
moments.

(Pause)

Continue the emotional awareness relaxation - Imagine the feeling of pride. Think of a
time when you were feeling proud, and allow yourself to experience some of this feeling
again now. What does "pride" feel like in your body? Where in your body is the feeling of
pride located? Experience the physical sensations of pride for a few moments.

(Pause)

Continue the emotional awareness relaxation - Now imagine the feeling of sadness.
Think of a time when you were feeling sad, and allow yourself to experience some of
this feeling again now. What does "sad" feel like in your body? Where in your body is
the feeling of sadness located? Experience the physical sensations of sadness for a few
moments.

(Pause)

Continue the emotional awareness relaxation - Now imagine the feeling of excitement.
Think of a time when you were feeling excited, and allow yourself to experience some of
this feeling again now. What does "excited" feel like in your body? Where in your body is
the feeling of excitement located? Experience the physical sensations of excitement for
a few moments.

(Pause)

Continue the emotional awareness relaxation - Now imagine the feeling of guilt. Think of
a time when you were feeling guilty, and allow yourself to experience some of this
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feeling again now. What does "guilt" feel like in your body? Where in your body is the
feeling of guilt located? Experience the physical sensations of guilt for a few moments.

(Pause)

Continue the emotional awareness relaxation - Imagine the feeling of interest. Think of a
time when you were feeling interested, and allow yourself to experience some of this
feeling again now. What does "interested" feel like in your body? Where in your body is
the feeling of interest located? Experience the physical sensations of interest for a few
moments.

(Pause)

Now imagine the feeling of embarrassment. Think of a time when you were feeling
embarrassed, and allow yourself to experience some of this feeling again now. What
does "embarrassment" feel like in your body? Where in your body is the feeling of
embarrassment located? Experience the physical sensations of embarrassment for a
few moments.

(Pause)

Imagine the feeling of amusement. Think of a time when you were feeling amused, and
allow yourself to experience some of this feeling again now. What does "amusement"
feel like in your body? Where in your body is the feeling of amusement located?
Experience the physical sensations of amusement for a few moments.

(Pause)

Now imagine the feeling of joy. Think of a time when you were feeling joyful, and allow
yourself to experience some of this feeling again now. What does "joyful" feel like in
your body? Where in your body is the feeling of joy located? Experience the physical
sensations of joy for a few moments.

(Pause)

You have imagined several feelings. Now just relax, and allow the feelings that arise for
you to be present for a moment. Notice how you are feeling right now, without trying to
encourage or discourage any particular emotions. Just be. Let yourself feel whatever it
is that comes up for you.
Meditation Skript Link:https://www.innerhealthstudio.com/visualization-scripts.html

Notice how your body feels. Where in your body are you feeling something? What does
this tell you about the emotions you are experiencing?

Does your body feel right now the way it did when you imagined a particular emotion a
few moments ago? If so, which one?

Can you identify the feeling or feelings you have right now? Is there a name for any of
the emotions you are experiencing in this moment? Just notice, observing the state of
your body and allowing your body to speak to you.

(Pause)

Notice that all of the emotions, both positive and negative, can serve a useful purpose.
It is okay to feel. It is normal and natural to have emotions. When you are in tune with
your body, you can allow your body to speak to you, and find out what your body is
telling you. Your body will let you know which situations are positive, and which ones
you may want to change.

You will experience both positive and negative feelings. From time to time, you can
deliberately help yourself feel good by imagining a positive emotion and the physical
feelings that accompany it.

Let's do that right now. Imagine again the feeling of happiness. Where in your body is
this feeling located? You can experience this feeling now. Feel the sensations in your
body that accompany happiness. Allow the sensations to build, and grow... feeling a
positive sensation of happiness.

Just be with this feeling for a few moments. Let the sensory relaxation process evoke
the physical and emotional feeling of happiness.

(Pause)

When you are ready to conclude this process, keep with you the feeling of happiness
and a feeling of calm.

Return your awareness to the present, noticing the environment around you.

When you are fully awake and alert, you can return to your usual activities, feeling
happy and calm.

Mindfulness for Difficult Emotion or Physical Discomfort

Meditation Skript Link:https://www.innerhealthstudio.com/visualization-scripts.html

https://avail.app/public/articles/gi5tWqP6

Use this meditation to work with difficult emotions, such as fear or body sensations,
such as pain.
Find a space that is comfortable for you.
Check inside your body and try to locate a part of your body that feels good to you right
now. Pleasant, safe, at ease, or at the very least neutral.
You can check out your hands or feet or legs.
Let your attention go to this pleasant part of your body…hands or feet…or wherever you
have chosen and let your attention rest there…feel it…sense it…notice what those
sensations are…
let your mind relax a bit, feeling that part of the body.
if there is something difficult that is happening for you, a difficult emotion or a physical
sensation that is hard, let your attention go to that.
It may be an aching in your shoulder or back. Or a headache. Or it could be a sense of
sadness, or anxiety, or anger.
Where do you feel that sensation in your body?
Where do you feel that emotion in your body?
Notice it…just notice it for one moment. Tap into it. Feel it. Make sure to breathe.
And now return your attention back to that area that feels at ease…your hands or feet or
legs.
Let yourself stay there for a moment…feeling it, sensing it, relaxing, maintaining the
mindfulness.
You are giving yourself a break from what could be potentially overwhelming to feel.
And once again return your attention to that part of the body that feels unpleasant.
The body ache or pain or the emotion and the sensations of the emotion in your body.
The vibrations on your chest or the clenching in your belly. The tightness in your jaw
Just notice.
And breathe.
And let it be there. Let whatever is there be there.
And then bring your attention again to this pleasant or neutral part of the body. Hands,
feet, so forth.
Relaxing, staying present and alert.
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Feeling the safety and the connection in that place.

Now let yourself stay connected to this place but see if you can do what we might call a
side-long glance at the difficult area in your body.
Is it possible to still feel connected to your body in the area that feels good and yet know
that there is something going on that feels unpleasant and let it be there.
Keeping maybe 75% of your attention on the part that feels peaceful and at ease.
Still breathing.
Casting the side-long glance at this difficult area.
Noticing what happens to it, is it growing or shrinking. Is it changing, shifting into
something else. Becoming aware of whatever it is that it’s doing.
Relaxing…breathing.
And now see if you can bring some loving kindness to yourself for whatever you are
feeling right now…physical pain, emotional pain.
Hold yourself with kindness.
You are not the only one.
May we all be free from our pain, and our suffering, May we all have happiness.

Inner Self Meditation

https://www.greenchildmagazine.com/guided-relaxation-inner-listening/

Do you know that inside of you, you have some very wise answers to all the questions
you’ll ever have about your life?

It’s true. Today we’re going to learn how.

Close your eyes and take in a very slow, deep breath. Now, exhale slowly. Keep
breathing deeply and feel the cool air come in through your nose and flow all the way
down to your belly. Feel your belly extend as you breathe in. Make sure your belly is
going slowly in and out as you inhale and exhale.

Every time we breathe, we should try to breathe like this – allowing the air to go all the
way down to the belly – not just in the lungs. This relaxes your whole body and keeps
you feeling peaceful no matter what. It’s also the correct way to breathe.

Now, as you continue to breathe deeply, turn your attention now to something else. I’d
like you to listen carefully to all the quiet sounds outside of you and happening all
around you. You may hear outside noises, maybe cars, birds or something else… just
listen to all the sounds – both faint and loud.
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(Pause)

Now, let’s turn our focus inward. Listen very quietly to what you hear happening within
your body. Can you hear your heart beating?

(Pause)

Can you hear your breath as you breathe slowly in and out? Maybe your tummy is even
making noises. Whatever is going on inside, just take time to listen very carefully. Just
pay attention to the sound of your breath. It’s almost magical. Your whole body is alive
and it’s this breath, among other things, that is keeping you alive. Allow the breath to fill
up your whole body and enjoy as the living energy of your breath goes into each and
every cell, each and every atom of your body… just feel that and relax deeper.

Now listen even more closely… listen and pay attention if there are any feelings coming
up right now… feelings inside of you that need to be expressed, or talked about.

Our feelings tell us a lot. When we are quiet and calm, we can tap into those feelings
and listen even better. Maybe you’ll suddenly get an answer to a question you’ve had,
or you’ll realize something you have been feeling all along.

It’s important that we take the time to listen to ourselves each and every day. It helps us
connect with who we really are inside and is a very important part of growing up and
knowing ourselves better… In this safe, quiet space we’re in right now, you can easily
listen to what’s going on inside.

Your thoughts and feelings really matter! You can trust yourself and your feelings. Next
time you have a question on what you should do – just ask and then listen within for
your answer.

Open your eyes when you’re ready and give your body a big stretch!

Child Relaxation Script

https://depts.washington.edu/uwhatc/PDF/TF-%20CBT/pages/4%20Emotion%20Regula
tion%20Skills/Client%20Handouts/Relaxation/Child%20Relaxation%20Script.pdf

Positivity Meditation Script

Close your eyes and allow every worry,task and negative thought to float away.
You have no time for them here, and so let each of them go l. Every bad thought, every
fear and worry. Watch them all float away on the great big ocean in your mind.
Meditation Skript Link:https://www.innerhealthstudio.com/visualization-scripts.html

As you sit on the shore, you hear a voice in the distance , telling you;
Today I am happy.
Today I am capable.
Today I am worthy.

The voice loops over and over.

Today I am happy.
Today I am capable.
Today I am worthy.

As the voice continues speaking,you watch the waves caused by your thoughts settle.
The great ocean before you become still and clear.

I am happy.
I am capable.
I am worthy.

Slowly without turning, your eyes still on the clear water, you realize that the voice is
coming from within you. You open your mouth and speak out load:

I am happy.
I am capable.
I am worthy

T. Quel
Drawing Mindfulness Meditation

Script
Sit down at the table. Place your hands, palms down, on the table top. Close your eyes,
and take a deep breath in.... and now exhale slowly,releasing the tension in your body.
Picture the tension in your body and the stressful thoughts in your mind. If this stress
were a color, what color might it be?

Open your eyes, and select the color, or colors, of your stress from the box of colored
pencils.
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Allow the creative expression relaxation to begin as you place the tip of the pencil
anywhere on the paper, and begin to move your hand and arm. Scribble out the tension.
Scribble away the stress. It doesn't matter what the scribble looks like. Allow the lines
and shapes you are drawing to represent your stress and tension.

Feel the movement of your arm releasing the stress and tension onto the paper. Feel
the tension in your body moving down your upper arm, lower arm, wrist, and hand...
through your fingers, and into the pencil. The stress and tension in your day are held
inside the pencil, and as the pencil contacts the paper, the tension, stress, and worries
are left behind on the page.

Keep moving the pencil across the page. You may choose to change colors, or use
more than one pencil at the same time. You may want to draw with both hands. Keep
moving. Keep filling the paper with marks, shapes and lines.

Feel the tension draining from your body and out onto the paper.

Continue this exercise until you feel like some of the tension has left your body, or until
what you see on the paper to represent your stress is complete.

When you are finished drawing your stress, turn over the paper. Now imagine that on
the top of your head is a string, holding you gently upright. Imagine the string tightening,
lengthening your spine until your back is straight. Feel your shoulders lowering slightly
as the muscles in your neck and back become smooth and relaxed. Keep your posture
upright and straight, but not rigid. Maintain the natural curves in your spine.

Breathe in again, drawing in a deep, relaxing breath....

Breathe out tension....

Breathe in relaxation....

And breathe out tension....

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Allow each part of your body to relax. Picture the feeling of relaxation rising from your
feet, all the way to your head. Allow your feet to relax. Feel your legs becoming warm
and heavy. Relax your hips, stomach, back, and chest. Relax your arms and shoulders.
Relax your neck. Relax your face and head.

Breathe in relaxation....

breathe out tension.....

Breathe in, I am calm....

Exhale, I am relaxed....

I am calm....

I am relaxed....

Picture this feeling of calm and relaxation in your mind. If this tranquility were a color,
what color might it be?

Select the color or colors that represent this serenity.

Allow the pencil you have chosen to contact the paper. Feel the creative expression of
relaxation flowing throughout your body. Begin to move the pencil in a gentle, calm
rhythm. Use the movement of drawing, and the feel of drawing to express the
relaxation.

As the relaxation flows across the page, notice that your mind is becoming tranquil and
relaxed. Focus on the movement of your body. Notice the tip of the pencil moving along
the paper smoothly. See the calm markings left on the page. Feel the creative
expression relaxation flowing through your body and your mind.
Meditation Skript Link:https://www.innerhealthstudio.com/visualization-scripts.html

Allow yourself to be totally focused on, and absorbed in the creative process. Create a
picture of the expression of relaxation. Feel the relaxation as you see the relaxation
developing on the page.

Feel tension flowing out through the pencil, and relaxation flowing in with each
movement of the pencil on paper. As your drawing grows, the feeling of relaxation
increases.

Enjoy your creativity. Enjoy your creative expression relaxation.

Allow your creative expression and relaxation to flow.

Draw or scribble freely. Allow your body to move calmly, unrestricted, as you experience
the relaxation of creativity. Free yourself from expectations about the work you are
creating. It doesn't matter what it looks like. Appreciate the process. Experience
creativity. Allow your creative expression relaxation and revitalization.

Breathe in relaxation...

Breathe out tension...

Breathe in relaxation...

Draw away tension...

Draw in relaxation...

Draw out relaxation...

Draw in relaxation...

Draw relaxation...

Draw relaxation...
Meditation Skript Link:https://www.innerhealthstudio.com/visualization-scripts.html

Continue to draw for as long as you wish. Enjoy the feeling of creative expression and
relaxation.
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