Mindfulness Script Example

Could be used as grounding exercise (3 minute script with pauses) 

First, I’ll invite you to close your eyes.. or shift your gaze downward, whichever feels more comfortable for you…right now.

Find a comfortable position, maybe with your feet flat on the ground, sitting up tall, with your hands resting in your lap. Take a moment to adjust.. and find what feels good for you.

Now, start to become aware of your breath. Without changing it, notice your inhale.. And your exhale.. Go ahead and go through a couple of breath cycles at your own pace. *pause*

 You may notice your mind start to drift away.. Acknowledge those thoughts and gently let them go. Come back to your breath. *pause*

I invite you now, to expand your breath.. Inhale and exhale a little deeper.. Notice what that feels like. What has changed for you? *pause*

 Perhaps you want to add a reminder to bring yourself to the present.. Maybe saying the words “this” as you inhale and “moment” as you exhale. *pause*

 Now as we come to an end, start to wiggle your fingers and toes.. And when you feel ready, go ahead and open up your eyes.