Inner Journey: A Guided Meditation Script

Welcome. Let us embark on a gentle journey through your inner landscape. (3s pause) This practice is all about bringing your awareness home, into the present moment, and gently noticing the sensations within your body. (4s pause) Find a comfortable position, whether you're sitting or lying down. (3s pause) Allow your body to feel supported by whatever surface you're on. (3s pause) If you're comfortable, gently close your eyes, or soften your gaze. (3s pause) Take a moment to let go of any thoughts or plans for what's next. (3s pause) Just for these next few minutes, let's simply be here. (3s pause) Begin by bringing your awareness to your breath. (2s pause) Notice the gentle rise and fall of your chest or abdomen. (3s pause) There's no need to change your breathing in any way. (3s pause) Just observe. (4s pause) Now, let's gently shift our attention. (2s pause) Bring your awareness all the way down to your feet. (3s pause) Notice your right foot. (2s pause) Can you feel the contact with your socks, shoes, or the floor beneath you? (4s pause) Sense your toes, the sole of your foot, and the top of your foot. (4s pause) Just acknowledge any sensations that are present. (3s pause) Perhaps warmth, coolness, tingling, or pressure. (4s pause) And if you feel nothing, that's perfectly fine too. (3s pause) Now, shift your attention to your left foot. (3s pause) Exploring your left toes, the sole, and the top of the foot. (4s pause) What do you notice here? (3s pause) Just observing, without judgment. (4s pause) Gently move your awareness up into your ankles. (3s pause) Then into your lower legs, your calves, and your shins. (4s pause) Breathing with whatever sensations arise. (3s pause) And slowly, with your breath, let your awareness move into your knees. (4s pause) Noticing the front and back of your knees. (3s pause) Now, allow your attention to float upwards, into your thighs. (4s pause) Feeling the weight, the presence, the connection to the surface you're resting on. (5s pause) Take a deep breath here, filling your entire lower body with awareness. (4s pause) As you exhale, let go of any tension you might be holding in this area. (4s pause) Now, bring your awareness to your hips and pelvis. (3s pause) The very center of your body, your foundation. (3s pause) Noticing the sensations of sitting or lying. (3s pause) And then, slowly, your lower back. (3s pause) Your abdomen. (2s pause) Feeling the gentle movement of your breath in your belly. (4s pause) Moving up into your mid-back and your upper back. (4s pause) And then across your chest. (3s pause) Notice your heart space. (2s pause) Breathing in and out, feeling the expansion and contraction. (4s pause) Now, let's bring your attention to your arms. (3s pause) Start with your fingertips on both hands. (3s pause) What do you notice in each finger? (3s pause) Move your awareness into your palms, the backs of your hands, and your wrists. (5s pause) Then up your forearms, elbows, and upper arms. (4s pause) All the way to your shoulders. (3s pause) Allow your shoulders to soften, releasing any tension. (4s pause) Take a breath, allowing your entire torso and arms to relax. (4s pause) Now, gently draw your awareness up into your neck. (3s pause) Feeling the subtle sensations there. (3s pause) And into your jaw. (2s pause) Allow your jaw to soften, letting your tongue rest comfortably in your mouth. (4s pause) Move your attention to your cheeks, your nose, your eyes, and your forehead. (5s pause) Release any furrowing in your brow, any tension around your eyes. (4s pause) And finally, bring your awareness to the very top of your head, your crown. (4s pause) Feeling the sensation of your hair, or the air on your scalp. (4s pause) Now, take a moment to sense your entire body as one unified field of sensation. (5s pause) From the tips of your toes to the crown of your head. (4s pause) Just noticing, just being. (4s pause) As we come to the end of our practice, begin to gently bring your awareness back to the room. (5s pause) Wiggle your fingers and toes, if that feels good. (3s pause) And when you're ready, slowly open your eyes. (3s pause) Thank you for sharing this time and space with me. (3s pause) I'm looking forward to seeing you again next time.