5-Minute Guided Meditation Script: 5 Different Scripts You Can Try  (2024)

The jury went out, deliberated, and they’re back with a unanimous verdict: meditation is sensational for the body and mind.

Medical doctors and spiritualists agree.

So it follows that incorporating meditation into your life makes sense.

But we’re busy!

Not everyone has time to incorporate hours of mindfulness into their daily life.

That’s where a 5-minute meditation script comes in handy.

So today, we’re looking at five of the best short meditation scripts.

As always, take what works and leave the rest.

The Benefits of a 5-Minute Meditation

Meditation, even in short bursts, confers notable benefits, including:

• Increased self-awareness
• Reduction of negative emotions
• Enhanced creativity and imagination
• Increased patience
• Lower resting heart rate
• Better sleep
• Less stress

Meditation is a proven wellness practice that humans have been leveraging for millennia.

Plus, it’s a versatile, flexible practice that can be easily contoured for a litany of belief systems.

Meditation is an enhancement, not a replacement.

5-Minute Guided Meditation Script: 5 Different Scripts You Can Try

Are you searching for a 5-minute mindfulness script or another type of short meditation script?

Well, you’ve landed in a suitable spot — because we’ve curated a list of our five favorites.

Feel free to use these whether you make self-guided meditation recordings for yourself or you want to captain students or clients through a brief mindfulness exercise at the end of a class or session.

[Sidebar] Meditate Your Way To Health And Happiness With a Set of Mindful Meditator Cards

5-Minute Mindfulness Meditation Script

• Begin by saying: “I will guide us through a mindfulness meditation for the next five minutes.”
• Instruct participants to close their eyes and take three deep breaths; do so along with them.
• Say: “As we sit here, in communion with nature and each other, you’ll notice thoughts racing across your brain. Acknowledge them, but try not to fixate on them. Accept all the noises you hear around you. They aren’t distractions; they’re simply the natural rhythm of your current space. All you need to do right at this very moment is sit and breath.
• Pause for 30 seconds.
• Say: “Your mind is probably jumping from thought to thought. This is normal. You belong. Don’t worry about your racing mind; just focus on your body’s breath going in and out.”
• Pause for 30 seconds.
• Say: “Observe the energy of your breath. When a thought pops into your head, release it and focus on your breathing. Follow the breath in and follow the breath out. Let go of expectations about how this meditation would go and just keep bringing your focus back to your breath.”
• Pause for 30 seconds.
• Say: “Feel your diaphragm rise and retreat with each passing breath.”
• Pause for 30 seconds.
• Say: “Congratulations on completing a mindfulness meditation. You are now one baby step closer to connecting with the eternal and getting to know yourself better. Good work.”
• Instruct the participants to take three more deep breaths and do it with them.
• Say: “Slowly open your eyes.”

5-Minute Savasana Script

• Begin by saying: “Great work today on the mat. I am proud of you.”
• Instruct participants to close their eyes and take three deep breaths, and you should do the same.
• Say: “You honored your body, mind, and soul today, and I thank you for coming to class. It was nice to have you. Now, let your body sink into the mat as you release any stress, fear, or doubt. Pay attention to your breath. Honor it. Lie in peace and breathe in good energy.
• Pause for 30 seconds.
• Say: “Relax and mindfully thank your body for taking you through this class. It loves you, and you love it. Focus on the breath going in and out of your body. Relax. You’ve done a phenomenal job this [morning / afternoon / evening].”
• Say: “Focus on relaxing and releasing breaths. When a thought pops into your head, acknowledge it, then focus back on your breathing. Follow your breath in and follow your breath out. Let go of expectations, fears, doubts, and insecurities. Because you are a rock star who will go through the rest of your day in a protective cloud of confidence.”
• Pause for 30 seconds.
• Say: “Feel your diaphragm rise and fall with each passing breath. Feel the life force run through you.”
• Pause for 30 seconds.
• Say: “Namaste. You’ve done excellent work today, and you will continue to do so. Go in kindness and grace.”
• Instruct the participants to take three more deep breaths and do it with them.
• Say: “Slowly open your eyes.”
• Pause for 30 seconds.

5-Minute Guided Meditation for Unease Script

• Begin by saying: “For the next five minutes, I will guide us through a meditation to decrease unease.”
• Instruct participants to close their eyes and take three deep breaths; do so along with them.
• Say: “We are here, infinitely safe within each other’s presence, cradled by the support of higher powers. It’s okay to feel nervous or worried; these are natural human emotions. Acknowledge them, but try not to fixate on them. Lovingly accept all the feelings around you. Then let them go; let them move on without judgment. Say goodbye, and then return to the rhythm of your breathing. Feel how your body reacts to each breath. Up and down. Up and down.
• Pause for 30 seconds.
• Say: “Your anxious monkey brain may be jumping from thought to thought. It’s normal. You belong. Let all your uneasiness dissipate into the air and get carried away from you. Just focus on the breath going in and out of your body.”
• Pause for 30 seconds.
• Say: “With each breath, repeat the phrase ‘I am fine.’ When a thought other than that pops into your mind, acknowledge it, release it, and return to ‘I am fine.’ Follow the thought along with your breath pattern. Release expectations about how this meditation would go; just keep bringing your focus back to the fact that you are fine.”
• Pause for 30 seconds.
• Say: “Feel your diaphragm rise and fall with each passing breath.”
• Pause for 30 seconds.
• Say: “You are less anxious and one step closer to connecting with the eternal divine who provides peace and inner calm. Excellent work.”
• Instruct the participants to take three more deep breaths and do it with them.
• Say: “Slowly open your eyes.”

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5-Minute Relaxation Meditation Script

• Begin by saying: “It’s time to relax, and for the next five minutes, I will help you do just that.”
• Instruct participants to close their eyes and take three deep breaths; do so alongside them.
• Say: “The body, mind, and soul love to be in a state of relaxed bliss. Give them a treat by allowing yourself to sink out of stringent consciousness. For this moment, divest from problems, stresses, and worries. Everything will be okay in the end, and that’s the only thing you need to focus on at this very moment. You are in communion with the cosmos, and you are safe. Welcome all the sounds around you, and embrace the good energies that hug you. Exist in a bubble of abundance and grace.
• Say: “Take in every last drop of calm and exhale worry. Breathe in peacefulness, grace, and acceptance; exhale worry, fear, and negativity.”
• Pause for 30 seconds.
• Say: “Do not worry if your mind jumps from thought to thought. This is normal. Acknowledge the thoughts and then let them pass. You needn’t hold onto everything because everything changes eventually. What’s stressful now will later be manageable. The Universe does not give you more than you can handle.”
• Pause for 30 seconds.
• Say: “The natural state of being is relaxed and calm. Honor your legacy by letting go of the day-to-day issues. Let your soul breathe and touch the sun for these few moments. Sink into your space and feel it catch you. Everything is calm; everything will be all right in the end; you are safe.”
• Pause for 30 seconds.
• Say: “Breathe in peace. Now do it again. Keep going. Only allow calmness and peace into your field.”
• Pause for 30 seconds.
• Say: “You are relaxed, and you can handle anything that comes your way. Trust in your power, and walk confidently through the rest of the day.”
• Instruct the participants to take three more deep breaths and do it with them.
• Say: “Slowly open your eyes.”

5-Minute Morning Meditation Script

• Begin by saying: “I will guide us through a brief morning meditation over the course of the next five minutes.”
• Instruct participants to close their eyes and take three deep breaths; do so alongside them.
• Say: “A new day has arrived; it’s here to greet you; let its positive energy hold your hand and support you. You are in communion with nature. You are a powerful being who can absorb the best in life and expel the rest. Accept all the sounds and energies you hear and feel around you. They aren’t distractions; they’re the natural rhythm of this space. It’s exciting, and the day is replete with vibrancy and possibility.
• Say: “Breathe in the good and exhale the bad. Breathe in positivity, confidence, and kindness; exhale worry, fear, and negativity.”
• Pause for 30 seconds.
• Say: “Is your mind jumping from thought to thought? Don’t worry. It’s just organizing your wavelengths for the day ahead. You are starting the day with intention, and it is thankful for your effort. You are appreciated. You belong. Don’t worry about your racing mind; focus on the breath entering and leaving your body.”
• Pause for 30 seconds.
• Say: “Think of the color yellow or welcome yellow energy into your space. When another thought pops into your head, acknowledge it, then focus back on feeling positive yellow around and throughout you. Follow the positivity that enters your soul and rejoice at releasing any stress or negativity. You feel wonderful and supported by the day. Today, you can be hard-working, kind, and forgiving, and the Universe will reward you for it.”
• Pause for 30 seconds.
• Say: “Pay attention to the positive vibes generated in the room. Welcome them in your head. Invite them into your aura.”
• Pause for 30 seconds.
• Say: “Today will be full of lessons and grace. Enjoy it — even the difficult parts. Walk in grace and humble confidence.”
• Instruct the participants to take three more deep breaths and do it with them.
• Say: “Slowly open your eyes.”

Preparing for a 5-Minute Meditation

Preparing for a 5-minute meditation is a snap. Simply:

• Get as comfortable as you can.
• Tell yourself that it will be an enjoyable five minutes.
• Thank the Universe for giving you the time to enjoy a five-minute meditation.
• Try to quiet your mind.
• Take a few deep preparatory breaths before starting.

We hope you found these mindful meditation scripts helpful . Adding a five-minute meditation practice to your routine can be extremely beneficial and add to your quality of life. It’s also a great way to end a session or class.