Tag: guided meditations

Paint by Touch: Guided Color Meditation (4 Minutes)

Paint by Touch: Guided Color Meditation (4 Minutes)

In this 4-minute guided color meditation, you begin in front of a giant white canvas. No watercolors, no paintbrush. But that’s okay; you won’t need them. Use the recording or, if you’re leading a meditation, you can read it yourself using the transcript below. Paint by Touch […]

Fall Leaves: Guided Meditation (7 Minutes)

Fall Leaves: Guided Meditation (7 Minutes)

In this 7-minute guided meditation, you begin at a trailhead on the edge of the woods on a crisp, cool fall day. Use the recording or, if you’re leading a meditation, you can read it yourself using the transcript below. Fall Leaves Close your eyes and […]

Row With the Flow of the River: Guided Meditation (9 Minutes)

Row With the Flow of the River: Guided Meditation (9 Minutes)

In this 9-minute guided meditation, you begin at the edge of a river — the water is peaceful, a slow steady flow. Use the recording or, if you’re leading a meditation, you may want to read it yourself (see transcript below).

Row With the Flow of the River

 

Close your eyes and breathe easy.

You’re standing at the edge of a river.

The water is peaceful – a slow, steady flow.

Tall green grasses are on either side.

An empty row boat is waiting for you on the river’s edge.

You carefully step inside and sit down.

It feels safe and easy.

You’re carrying a messenger bag, which you set down in front of you.

You untie the boat, pick up the oars, and row with the flow of the river, the oars gliding easily in and out of the water.

The sun is warm on your skin.

A breeze blows through your hair, the grass, the trees.

Just ahead, you see a woman standing on the riverbank.

You row over to her, reach into your messenger bag, and hand her a red envelope.

She opens it and reads:

“I am safe.”

She smiles and thanks you.

“You’re welcome,” you say.

And you row with the flow of the river, the oars gliding easily in and out of the water.

Just ahead, you see a second woman standing on the riverbank.

You row over to her, reach into your messenger bag, and hand her an orange envelope.

She opens it and reads:

“I am creative.”

She smiles and thanks you.

“You’re welcome,” you say.

And you row with the flow of the river, the oars gliding easily in and out of the water.

Just ahead, you see a third woman standing on the riverbank.

You row over to her, reach into your messenger bag, and hand her a yellow envelope.

She opens it and reads:

“I am powerful.”

She smiles and thanks you.

“You’re welcome,” you say.

And you row with the flow of the river, the oars gliding easily in and out of the water.

Just ahead, you see a fourth woman standing on the riverbank.

You row over to her, reach into your messenger bag, and hand her a green envelope.

She opens it and reads:

“I am loved.”

She smiles and thanks you.

“You’re welcome,” you say.

And you row with the flow of the river, the oars gliding easily in and out of the water.

Just ahead, you see a fifth woman standing on the riverbank.

You row over to her, reach into your messenger bag, and hand her a blue envelope.

She opens it and reads:

“I am understood.”

She smiles and thanks you.

“You’re welcome,” you say.

And you row with the flow of the river, the oars gliding easily in and out of the water.

Just ahead, you see a sixth woman standing on the riverbank.

You row over to her, reach into your messenger bag, and hand her an indigo envelope.

She opens it and reads:

“I am aware.”

She smiles and thanks you.

“You’re welcome,” you say.

And you row with the flow of the river, the oars gliding easily in and out of the water.

Just ahead, you see a seventh woman standing on the riverbank.

You row over to her, reach into your messenger bag, and hand her a violet envelope.

She opens it and reads:

“I am connected.”

She smiles and thanks you.

“You’re welcome,” you say.

And you row with the flow of the river, the oars gliding easily in and out of the water.

The sun is warm on your skin.

A breeze blows through your hair, the grass, the trees.

Breathe it in, breathe it out.

Row with the flow of the river.

Open your eyes.

Row with the flow of the river.

See other guided meditations.

For unguided sessions, try this simple approach to meditation.

 

Melting the Ice: Guided Meditation (6 Minutes)

Melting the Ice: Guided Meditation (6 Minutes)

In this 6-minute guided meditation, you begin encircled by a wall of ice. Your body is warm, though, and there’s plenty of room to move around. Use the recording or, if you’re leading a meditation, you can read it yourself using the transcript below. Melting […]

Walk Their Way: Guided Meditation (5 Minutes)

Walk Their Way: Guided Meditation (5 Minutes)

In this 5-minute guided meditation, you begin in a meadow of tall grasses and wildflowers, a narrow path winding before you. Use the recording or, if you’re leading a meditation, you can read it yourself using the transcript below. Walk Their Way Close your eyes. […]

Everything Feels More Alive: Guided Meditation (5 Minutes)

Everything Feels More Alive: Guided Meditation (5 Minutes)

In this 5-minute guided meditation, you begin at a swimming pool, tropical plants thick and tall all around. Use the recording or, if you’re leading a meditation, you can read it yourself using the transcript below.

Everything Feels More Alive

Close your eyes and relax.

Now is for breathing and being.

Enjoy a few moments with this.

You’re standing at a swimming pool.

Tropical plants are thick and tall all around.

The sun is shining against a light blue sky.

You can see to the bottom of the pool; it’s deep, tiled in green and gold.

You step to the edge, and you take off your clothes.

It feels good; you trust the freedom it brings.

You stand there a moment, letting your bare skin take in the warmth of the sun and the cool of the breeze.

You dip your toes into the water; it’s warm.

You take a deep breath and dive in.

You’re warm all over now, the water at one with your skin.

You swim.

Your arms move in unison, extending straight in front of you and back toward your sides. Extending straight in front of you and back toward your sides.

Your legs move in unison, bending your knees and kicking your feet behind you. Bending your knees and kicking your feet behind you.

You reach the center of the pool, find the bottom, and use your feet to push yourself back up to the top.

You come up for air.

It’s cold on your face, quickly warmed by the sun.

You turn onto your back and you float there…

Half in the water, half in the world above.

Gently, you float.

You let your body sink and submerge yourself back into the water.

You continue swimming to the other side.

Your arms move in unison, extending straight in front of you and back toward your sides. Extending straight in front of you and back toward your sides.

Your legs move in unison, bending your knees and kicking your feet behind you. Bending your knees and kicking your feet behind you.

You can sense the edge of the pool getting closer.

You come up for air.

There’s a ladder there.

You climb out.

Standing on the edge now, you turn around and look across the pool at where you came from.

It looks much the same as where you’re standing now.

It’s you that feels different.

It’s in your breath…your heartbeat…your skin.

Your everything feels more alive.

You trust the freedom it brings.

Open your eyes.

Everything feels more alive.

See other guided meditations.

For unguided sessions, try this simple approach to meditation.

Trust What You Know: Guided Meditation (4 Minutes)

Trust What You Know: Guided Meditation (4 Minutes)

In this 4-minute guided meditation, you begin sitting peacefully in warm, white sand. You’re at the beach and you have it all to yourself. Use the recording or, if you’re leading a meditation, you can read it yourself using the transcript below. Trust What You Know […]

The Fire Is Yours: Guided Meditation (5 Minutes)

The Fire Is Yours: Guided Meditation (5 Minutes)

In this 5-minute guided meditation, you begin at a warm campfire in peaceful spot in the woods. Use the recording or, if you’re leading a meditation, you read it yourself using the transcript below. The Fire Is Yours Close your eyes. Really settle into this […]

You Are The Center: Guided Meditation (4 Minutes)

You Are The Center: Guided Meditation (4 Minutes)

In this 4-minute meditation, you begin in the forest at sunset, standing at the entrance of a maze. Use the recording or, if you’re leading a meditation, you read it yourself using the transcript below.

You Are The Center

Close your eyes.

Focus on your breath, filling your body with a peaceful ease.

Take a few moments with this.

Breathe now however it comes, relaxing into this safe space.

You are in the forest at sunset, standing at the entrance of a maze.

The trees lining the path of the maze are too high for you to see your way through it, but radiating from the center of the maze is a white light diffused by the misty air.

You take your first step inside.

A gentle force pulls you.

It feels good.

You start walking.

You don’t know the way, but that’s okay. You know where you want to end up, and you know you can trust the power that’s pulling you there.

The air is cool on your skin and easy to breathe. It smells of pine needles. They’re lining your path as you walk, crunching gently under your feet.

The steps, they’re getting easier. In fact, it feels like slow motion, as the power that’s pulling you is growing stronger with every step you take.

That’s when it occurs to you that you haven’t had to make any turns. No choices to make in this maze. And just as the thought pops into your mind, a choice presents itself to be made.

There is no forward option for your next step, just right or left.

Only, it’s not something to think about.

The force only pulls you in one direction, so that’s the path you take.

The center is clearly much closer now.

You can see it.

Pins of light peeking through the maze’s tree branches.

You can feel it.

The air is warmer, in your breath and on your skin.

Your movement feels different too, like you’re part of the power that’s pulling you.

And with that realization, you arrive.

You drift inside the middle of the maze’s weightless center, misty air lit against your skin.

You are in the center. You are of the center. You are the center.

You are light. You are bright. You are everywhere.

Open your eyes.

You are light. You are bright. You are everywhere.

See other guided meditations.

For unguided sessions, try this simple approach to meditation.

Love Today Comes Easy: Guided Meditation (5 Minutes)

Love Today Comes Easy: Guided Meditation (5 Minutes)

In this 5-minute guided meditation, you begin in the middle of a canyon. The only sign of life is a distant tree against a deep blue sky. Use the recording or, if you’re leading a meditation, you can read it yourself using the transcript below. Love […]

The Sun Is You Are One: Guided Meditation (4 Minutes)

The Sun Is You Are One: Guided Meditation (4 Minutes)

In this 4-minute guided meditation, you begin resting peacefully on a smooth, flat rock…on a lush, green mountaintop. Use the recording or, if you’re leading a meditation, you can read it yourself using the transcript below. The Sun Is You Are One Close your eyes. […]