This guided meditation script is designed for meditation professionals to use with their clients, inspired by the Plum Village tradition and the teachings. It encourages mindfulness, deep relaxation, and a sense of presence through conscious breathing and gentle awareness.

This script can be used in one-on-one sessions, group meditations, or retreats. It is structured to help participants cultivate stillness, release tension, and connect with the present moment. Feel free to adjust the pacing, tone, and pauses to match the needs of those you guide.

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Plum Village Guided Meditation Script:

Breathing in, I know I am breathing in. Breathing out, I know I am breathing out. In… Out…

Breathing in, I become aware of my body. Breathing out, I release any tension. Aware of body… Releasing tension…

Breathing in, I arrive in this present moment. Breathing out, I feel at home in the here and now. Arriving… Home…

Breathing in, I calm my mind. Breathing out, I let go of all worries. Calm… Letting go…

With each breath, feel yourself becoming more grounded, more present. There is no need to rush, no need to strive. Simply allow your breath to guide you, like a gentle stream flowing effortlessly towards the ocean.

Now, bring awareness to your body. Notice any areas of tension or tightness, and as you breathe out, allow them to soften. Your body is your home, a vessel carrying you through life. Treat it with kindness.

Breathing in, I send love to my body. Breathing out, I relax deeply. Love… Relax…

As you rest in this moment, gently bring attention to your senses. Feel the air touching your skin, the subtle rise and fall of your chest, the sound of your breath. The present moment is alive, and you are fully here.

Breathing in, I awaken to life. Breathing out, I embrace this moment. Awake… Embrace…

If any thoughts or emotions arise, observe them like clouds drifting across the sky. There is no need to hold onto them, no need to push them away. Simply acknowledge their presence and return to your breath.

Breathing in, I observe my thoughts. Breathing out, I let them pass like clouds. Observe… Release…

Now, place a gentle smile on your lips. This smile is a reminder of inner peace, a signal to your heart that everything is okay. Let this smile radiate warmth, touching every part of your being.

Breathing in, I smile to life. Breathing out, I feel peace within. Smile… Peace…

Now, bring awareness to gratitude. Reflect on the simple blessings in this moment—the breath that nourishes you, the body that carries you, the earth that supports you. Gratitude is a doorway to joy.

Breathing in, I feel gratitude. Breathing out, I send kindness to myself and others. Gratitude… Kindness…

Now, bring your awareness to your heart. Feel the gentle rhythm of life pulsing within you. Imagine your heart as a warm, radiant light, glowing softly with peace and compassion.

Breathing in, I connect with my heart. Breathing out, I send love to myself. Connect… Love…

With each breath, let this warm light expand, filling your entire being with kindness. Let it grow beyond you, extending outward to those around you, to your loved ones, to strangers, to all beings.

Breathing in, I send peace to the world. Breathing out, I let go of fear and anger. Peace… Letting go…

Imagine the earth beneath you, steady and strong. Feel yourself connected to it, supported by it. With each breath, allow yourself to feel deeply rooted, just like a tree standing tall, unwavering in the breeze.

Breathing in, I am grounded. Breathing out, I am safe and supported. Grounded… Safe…

Now, shift your awareness to the sky above, vast and open. You are both deeply rooted and free, anchored in the present yet expansive like the sky.

Breathing in, I feel spacious. Breathing out, I let go of all burdens. Spacious… Free…

There is nothing you need to do, nowhere you need to go. Simply rest in this awareness, in this stillness. Let each breath be a reminder of the beauty of simply being.

Breathing in, I rest in the present. Breathing out, I trust in life. Rest… Trust…

Now, take a deep breath in, filling your entire being with fresh energy. And as you exhale, release any remaining tension, resting fully in this sense of peace.

Sit here for a few more moments, simply being. No effort, no striving—just resting in the warmth of your own presence.

When you feel ready, gently open your eyes. Carry this sense of calm with you as you move through your day.