Guided Meditation Script — 5-Minute Session

## 5-Minute Guided Meditation Script

**Focus**: [stress relief / morning energy / sleep preparation / body scan / gratitude / focus]
**Audience**: [beginners / experienced / workplace / children]
**Tone**: [warm and gentle / grounded and neutral / nurturing / mindful]
**Background audio**: [silence / nature sounds / gentle ambient music]

### Script with Delivery Notes:

**[DELIVERY: Slow, warm, 100 words per minute. Long pauses between sentences. Breathe audibly at breath cues to guide the listener.]**

**Opening (0:00-0:30)**
"Find a comfortable position... / whether you're sitting or lying down. //
Let your hands rest wherever feels natural. ///
Close your eyes / or soften your gaze. //
[3-second pause]
Take a deep breath in... [AUDIBLE BREATH IN, 4 counts]
And slowly let it go... [AUDIBLE BREATH OUT, 6 counts]
Again... in... [4 counts] /// and out... [6 counts]
One more... in... /// and release everything. ///"

**Body Awareness (0:30-1:30)**
"Now, notice where your body touches the surface beneath you. //
Feel the weight of your body... supported... held. ///
Starting from the top of your head... /
let any tension there soften. //
Your forehead... smooth and relaxed. //
Your jaw... let it drop slightly. Release the clench. ///
Your shoulders... let them fall away from your ears. //
[4-second pause]
With each exhale, you're letting go of something you don't need right now. ///"

**Visualization (1:30-3:30)**
[Choose based on focus]:

**For Stress Relief:**
"Imagine a warm golden light / at the crown of your head. //
With each breath, it flows downward... //
Through your neck... your chest... your arms... ///
Everywhere this light touches / tension melts away. //
[Continue visualization, slowly moving through the body]"

**For Focus:**
"Picture a still lake on a calm morning... //
The surface is perfectly smooth... like glass. ///
Thoughts may come like ripples... / that's okay. //
Watch each ripple reach the shore and disappear. //
Return to the stillness. ///"

**Grounding (3:30-4:30)**
"Now, gently bring your attention back to this room. //
Feel your feet on the ground... or your back against the surface. ///
Notice the sounds around you... / without judging them. //
You're here. / You're present. / You're enough. ///"

**Closing (4:30-5:00)**
"Take one final deep breath... in... [4 counts]
And out... [6 counts] ///
When you're ready... / at your own pace... /
gently open your eyes. //
Carry this calm with you. ///"

[3-second silence, then fade any background audio]

### Production Notes:
- Record in a quiet, treated room
- Mic: large diaphragm condenser, 8-10 inches distance
- Light compression (2:1, slow attack)
- Gentle high-pass at 80Hz (remove rumble)
- Subtle reverb (small room, warm) at -20dB
- If adding background music: -25dB under voice, simple pad, no melody