Many of us find immobility uncomfortable. Meditation helps us practice being and allows us to connect to a sense of self that is not dependent on our productivity. Help yourself or others experience greater presence with this stillness meditation script.
The mind is typically preoccupied with the past or the future. We get busy with to-do lists and derive our self-esteem from how much we get done. But the truth is that we are worthy just the way we are, and this moment is enough just the way it is.
Meditation can help us remember that we don’t have to do anything before peace, contentment, and inner peace are realized. In fact, if we could just relax and embrace the stillness, we might find it easier to connect with the sense of spaciousness we desire.
Here is an example of “Let yourself simply be with this silent meditation” Guided Meditation Scenario:
Find a quiet place where you can sit comfortably
Sit up tall and close your eyes
Breathe patiently and fully, yet gently and quietly
In and out through your nose
Allow yourself to do nothing
Allow yourself to embrace the moment of silence
In which there is absolutely nothing to do
Apart from staying here, relatively still, we watch the breath
While observing the breath with a light, calm, spacious mind
Pay some attention to what else the mind or body feels
Notice your own discomfort in simply being present and doing nothing
Notice if your mind is racing toward the future, a to-do list, or planning
Notice if the mind is more occupied with reviewing the past or thinking
And every time you notice, acknowledge the attraction of movement, the distraction
Then with the loving patience of a compassionate old man
Allow your mind to rest
Help your mind to calm down, in peace, in tranquility
Directed towards awareness of the body and breath
Without thinking of air
Show up with a breath
Without thinking about the body
Present with the body
This stillness meditation script is for anyone who would benefit from allowing themselves to do nothing for a moment, simply to be still. Mindfulness meditation offers the practice and gentle encouragement we need to overcome our discomfort with doing nothing.
If you want to use this meditation script in your own practice, familiarize yourself with the intention. Or sit with the script in meditation, occasionally glancing down at the words as you practice being present with their meaning.
This script can also be used to guide others, in individual or group sessions. Guided meditation scripts can be used in live sessions or to record audio or video meditations. Live leading the practice allows you to introduce the meditation with a conversation about common obstacles to stillness, or close the meditation by letting others share their experiences.
In any guided meditation, staying still can be a challenge for some, and that’s okay. Our meditation is a practice in which everything that arises is welcome. If we return to this still meditation regularly, we may find that our experience of it changes over time.
Contentment, clarity, and peace are available in this present moment. But the mind living in the past or the future often does not realize this. We are too busy chasing peace to allow it. This tranquility meditation helps ground us in the present moment. By doing nothing but being, we give room for the good to reveal itself. Encourage someone to relax and connect with the truth that who they are is simply perfect and there is nothing they can do.
