Here is an example of “Relaxing the mind with a Home Base meditation script” Guided Meditation Scenario:
Please find a seated position
which allows you to be alert,
your spine is straight but not stiff,
and relaxed too.
Now close your eyes
and rest your hands
in a simple, effortless way.
Take a few moments
scan your body
and wherever possible
soften and release
obvious areas of physical tension.
We begin the practice of returning
by establishing our home base.
Although there are many possible anchors
such as sounds or sensations throughout the body,
the most common
and what we will explore here
the breath.
Please breathe naturally
and simply notice where the breath is most easily detected
and where the breath also feels pleasant or at least neutral.
So you might be paying attention
how it feels during the flow of the breath
in your nose and out
you can feel the touch of his breath
around your nostrils
or your upper lip,
or maybe feel your chest move
or the rise and fall of the abdomen,
or maybe your whole body feels like a balloon
expands with inhalation,
deflation with exhalation.
So just take a few moments
to get your attention
to the sensation of breathing in one of these areas,
loose attention.
No need to regulate breathing.
Rather, feel yourself breathing
as if you were listening to a voice.
With calm awareness,
discover what breath really is
as the changing experience of sensations.
