Writing A Guided Meditation

Here are some general suggestions and guidelines for writing a script for a guided meditation, or guided imagery program. No matter what the subject of your meditation is, following these points will help you connect with your listener, and give them a positive experience.

To begin, help your listener get comfortable and prepare for their journey within. Suggest they begin to tune into their body, and feel themselves relax. If you like, you might lead them through a body relaxation from head to toe. Then, a good way to take them deeper is by going step by step through the color spectrum, or a countdown from ten to one. Repeat the suggestion that the listener is going deeper and deeper on a journey within, and getting more and more comfortable as they go.

To your listener to let in what you have to offer, talk about opening to new ideas, and letting go of old ideas, patterns and behaviors. Suggest that the listener is ready to receive new suggestions and input, and is ready to change now -- perhaps more than they ever have been before.

Keep your messages or suggestions positive, and avoid words that might trigger discomfort. For example, if you're trying to help someone lose weight, talk in terms of meeting their "ideal body image" as opposed to "getting rid of fat". In a similar way, avoid asking questions, or having the listener intellectualize. That way you'll help to keep them out of their head, but moving deeper into a relaxed, free flowing space instead.

If the purpose of your meditation is to solve problems, have your listener envision ideal scenes, and help them to fill in the details by noticing the colors, sounds, feelings, and even tastes and smells. Always include sight, sound and feeling. People process information differently, and including all three helps to provide a more complete experience.

Work spaces into your script, by suggesting periodically that the listener take some time to allow things to unfold, to experience what you've just put forward.

If you can make your suggestions open ended, not too specific, you'll have a better chance of connecting with a wide variety of people. The more specific you are, the more likely you'll run into possible triggers that can bring people out of the meditation. And by avoiding saying something people might disagree with, you're more apt to appeal to a wider audience.

When it's time to bring the meditation to a close, include a few sentences that sum up the experience, and let the listener know they can feel free to take as much time as they need to return to their fully awake state. I like to suggest that they'll feel "awake, alert, and refreshed".

You can find examples of some great scripts, hear samples, and even download a free guided meditation at The Healing Waterfall website.

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1 comment:

Sonia Wright said...

Whether you are new to meditation or have been meditating for years, you should most certainly know the power and benefits you can gain from following a guided meditation.

Ilchi Lee