How To Create Your Own Guided Meditation Script
April 6, 2008 — k3mp
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From time to time, I like to wind down and listen to a guided mediation CD to clear and refresh my mind. However it usually takes me a long time to choose the right CD. I have many relaxation recordings but only very few guided mediation CD’s. For me it is equally important that the background music suits me, that the voice is pleasant and the text is interesting and easy to follow.
So, during my last creative surge I wrote my own personal script. I remembered what I liked about the ones I previously listened to. They usually start with something like, ‘lay down and find a comfortable position’ and ‘don’t hold on to random thoughts but let them pass like clouds or balloons’. Initial sentences like this will prepare you for the journey ahead.
After a couple of entry lines it is really up to your taste and needs on how to continue. You can practice Autogenic Training or take yourself to a place of your liking, while describing what you see and feel in great detail, focusing on sensations and impressions that would induce happy feelings in you. The other possibility is self affirmation. This technique can be very helpful when facing situations such as loss of self confidence or preparing for upcoming stressful events. Here you keep repeating a sequence of uplifting and motivating sentences like: ‘I know I can accomplish anything I set my mind to’ or ‘I’m confident in everything I do’.
Then it’s time to think about whether you would like to have some background music or sounds. Listen through your favourite relaxation recordings and choose one that would go well with your meditation script. Although it can be nice to have background music it is not necessary, so don’t bother with it if it is too much of a hassle for you.
I recorded my meditation on a basic mp3 player that also had an integrated microphone for recordings. But of course you can use a digital Dictaphone or if you don’t like to listen to your own voice type the text into VozMe and convert the text to an mp3 format and choose if you rather listen to a female or male voice. If all this mp3 and VozMe stuff sounds Chinese to you, an old tape recorder will do the same trick.
Before you begin recording, take a couple of deep breaths to relax yourself. Speak slowly and clearly. It may take some practice, but it’s well worth it and so much more personalised.
Here are two links that might be of interest to you:
Offers free guided meditations
Example of a meditation script
Read also:
HOW TO CHANGE YOUR MOOD WITH LITTLE EFFORT
4 ESSENTIAL STEPS TO A CREATIVE MIND SET
BREATHING FOR HEALTH TECHNIQUE
EXPERIMENTAL PHILOSOPHY: LISTEN TO A RECORDING OF YOUR OWN VOICE
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Technorati Tags: health, relaxation, meditation, stress relief,
April 7, 2008 at 2:25 pm
An excellent resource! Thanks. You may also like to try out my Sanctuary Retreat.
April 7, 2008 at 5:36 pm
It’s an interesting idea this. You could record your own affirmations or, as you know yourself best, talk about what NOT to stress about and how you should think positive if that’s what you need. I like it, thanks Kemp.