Let’s start off by saying this: There technically is no right or wrong way to meditate. When people say they "can’t" meditate, what that usually means they just aren’t comfortable when meditating. Or, they don’t know how long to meditate for. There are also misconceptions that you have to silence your mind completely to meditate, or that you have to meditate for long periods of time. As you may have realized, you can’t silence your mind. This isn’t the purpose of meditating. Rather, you should observe your mind and your thoughts.
Meditation doesn’t require you to sit cross-legged and chant “Om.” You can do it in your office chair or in your car as you wait for your kids at school. You can meditate anywhere you’d like. As for how long to meditate, our rule of thumb is ideally to meditate 15 minutes a day twice a day. However, you can certainly start off smaller than this and work your way up. Plus, even just a few minutes of meditation is better than no meditation at all.
One way you can practice meditation is by using a guided meditation script. This can help you stay on track as you meditate. Next time you find yourself wondering “How long should I meditate for?” just aim for a 15-minute session and follow one of these 5 easy guided meditation scripts so that you can find your zen.
Begin in a comfortable seated position. Feel rooted, safe, and comfortable through your seat. This guided meditation script will help you feel less anxious. Once you’re settled, close your eyes. Take a deep breath in through your nose, and out through your mouth. Inhale for a count of four, and exhale for a count of four. Try to keep your breathing at this slow pace. As you inhale, imagine that you are breathing in calmness, peace, and strength. As you exhale, imagine that you are breathing out all of your anxiety, stress, and worry. There is nothing for you to worry about right now in this present moment. All there is to do in this moment is breathe. Feel your anxiety slip away with each exhale. If your mind drifts to feelings of worry, be mindful. Notice it, without judgment, and then bring your attention back to the breath. You are strong and can handle anything life throws at you. Notice how calm you feel as you sit and breathe. Open your eyes, and take this feeling of relaxation with you.
Begin in a comfortable seated or lying down position. Make sure you are comfortable. This guided meditation script will help you prepare for sleep. Close your eyes. Notice how good it feels to close your heavy eyelids after a long day. When you are settled, start to take deep breaths in through your nose for a count of four, and out through your mouth for a count of four. With every inhale and exhale, you are getting closer and closer to sleep. With every breath, the stress of your day can melt away, and your body is slowing down and getting ready for bed. All you need to think about is this current moment. If your mind drifts to thinking about today’s events or tomorrow’s to-do list, notice that, but do not judge it. Gently bring yourself back to your breath. Every breath brings you closer to the sweet relaxation of sleep. When you’ve finished with this meditation, you will be able to peacefully drift to bed.
Begin in a comfortable seated position. Sit tall, imagining a string pulling you up and keeping your head high. This guided meditation script will help you feel more confident. Close your eyes, and start to breathe. Take deep breaths in through your nose and out through your mouth. In for the count of four, and out for the count of four. With each inhale, imagine that you are breathing in confidence and power. With each exhale, imagine you are expelling all of your self-doubt. Say to yourself either out loud or in your head, “I am confident. I am sure of myself and my abilities.” Notice how nice it feels to take this time to work on yourself. Notice how you can feel more confident just by sitting up tall with your head high and saying these confidence affirmations to yourself. Keep breathing. If your mind starts to wander and you start to feel self-doubt creeping in, notice this, observe it, and do not judge it. Then, bring your attention back to your breath. Confidence is within you. Confidence is in reach. Open your eyes and take this feeling of confidence with you.
Begin in a comfortable seated position. Feel grounded through your seat, and when you’re settled, close your eyes. This guided meditation script will help you feel more gratitude. Start to pay attention to your breath by taking mindful breaths in through your nose and out through your mouth. Breathe in for the count of four and out for the count of four. Start to think about how lucky you are. What are you grateful for? Take a moment to name at least three things you are grateful for. As you inhale, send extra gratitude to these things. If your mind starts to wander to other things, simply be an observer of your thoughts and do not judge them. Then, bring attention back to your breath and the things you’re grateful for. Keep breathing. All you need to do right now is breathe and drench yourself in gratitude. Notice how practicing mindfulness and gratitude can help you feel happier. Open your eyes and take this amazing feeling of gratitude with you throughout your day.
Begin in a comfortable seated position. Close your eyes and start to mindfully pay attention to your breathing. This guided meditation script will help you achieve success and believe in yourself. Breathe in through your nose for the count of four, and out for the count of four. Keep breathing, feeling yourself get more and more relaxed with every breath you take. As you inhale, imagine that you are breathing in success, confidence, and power. As you exhale, imagine that you are ridding yourself of all self-doubt and any roadblocks in the way of your progress. Think about an area of your life or a particular instance that you are looking to find success in. Visualize yourself experiencing this success. Where will you be? Who will you be with? What will it feel like? Visualize all of these details as you continue to breathe. If your mind wanders somewhere else, observe the thoughts, and bring your attention back to your breath and your visualization. Inhale confidence, exhale self-doubt. Open your eyes and take this feeling of confidence and success with you as you work to achieve your goals.
Remember, there is no wrong way to meditate. Don’t judge your meditation practice. Instead of wondering “How long should I meditate for?”, instead let it be what it needs to be, and remind yourself that there’s no wrong way to do it. With practice, you will feel more and more comfortable with meditation, and you will be able to meditate for a longer period of time and be able to feel more clear-headed as you meditate. Using a guided meditation script like one of these can help get you started on the right track. And if you’re wondering how long to meditate for on a certain day, just remember, any small bit of meditation is better than none at all.
Our app can help you learn how long you should meditate for and cultivate a daily meditation practice. Practice these guided meditation scripts every day and you’ll be feeling like a pro in no time.
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