This allows us to sit for as long or as little as suits our needs in any given moment. Meditation practices are exercises we do in order to build the skill of mindfulness awareness. Copyright 2021 Mindfulness Exercises, All rights reserved. Read More . Feel more settled and calm by spending a few minutes focused on your breathing. Allow everything to pass by as if they’re clouds, so that you’re completely present and ready to guide others. Active Meditation Exercises. Learn about our Mindfulness-Based Stress Reduction Course. Release and Let Go: Forgiveness Guided Meditation. Teaching does not have to be limited to professional settings; home environments are just as worthy spaces for these offerings. Relaxation exercises are a great way to help with stress management. Safe Place, Healing Light with Peg Baim, MS, NP. Kirtan Kriya is a meditation chant exercise originating from Kundalini Yoga. This is more of an exercise in practicing concentration than it is in mindfulness, and it is a simple variation on exercise 1. Exercise 3: The Ten Second Count. Make sure you’re comfortable. Good for: A beginner that would like to try a body scan mindfulness meditation in complete calm. Offer gratitude for the free, nutritious air going into your lungs. Keep these in mind when choosing your script, leading your class or private session, or recording for an online offering. Use this anytime you need to let go of tension and feel more relaxed. 3. Writing Meditation. 6 simple mindfulness meditation exercises to add to your practice: 1. Mindfulness is the caring, compassionate, non-judgmental, non-reactive awareness of our own experience, our thoughts, our emotions, our physical sensations, and the world around us. Due to the range of themes and techniques here, there is something for everyone to explore. Sitting meditation. 6. The following meditations and exercises are drawn from the MSC program, and are presented in order of the particular MSC sessions in which they are taught. Guided Meditations and Exercises. Take your time to choose the right free guided meditation script. Mindfulness of Sound Meditation Script. A simple breathing exercise is a good place to start. Find a comfortable position. Guided meditation exercises are a common form of meditation. It’s important to explore imperfectionism here, so let “mistakes” be there, and Getting to know the people or individual you are teaching will help you to choose the most suitable script. In this exercise, rather than focussing on your breath, you just close your eyes and focus your attention on slowly counting to ten. Let Go of Negative Emotions: Guided Meditation. This guided meditation video helps us build calm and peace during this period of social distancing. Guided meditations provide a framework for this honest inner exploration, setting the stage for personal and powerful insights to arise authentically and with impact. Be mindful of how quickly you are moving through the script. ​Read the script a few times in advance. Please contact Dr. Siobhán Gibbons, siobhang@echo.rutgers.edu, with any questions. 1. 2 Mindfulness Meditation Exercises. guiding others through a mindfulness meditation. If you’re teaching a class or guiding a one-on-one session, be mindful of the environment you are in. Gently close the eyes. As we get to know each individual we work with, we can tailor our scripts to their personal needs in any given moment. Reading guided meditation scripts in corporate settings, such as during ‘Lunch and Learns’ or other wellness initiatives, can help to enhance employee wellbeing, productivity, and focus. In addition to basic meditation instructions, we’ve compiled guided meditations for a few popular exercises including the body scan, walking meditation and mindful eating. Some of the themes and techniques include (but are by no means limited to): Mindfulness practice helps us to quiet the mind, naturally encouraging us to relate to the world through our intuition and through our direct senses. Rutgers University | Division of Student Affairs – New Brunswick, COVID-19 Information for Rutgers–New Brunswick Students, The 2nd Annual Health & Wellness Summit: Centering Emotional Wellness on Campus, Mission Statement & Commitment to Quality, Mindfulness-Based Stress Reduction Course, Virtual Workshops & Resources: Video Resources, Virtual Workshops & Resources: Informational Handouts, Student Health is providing services via tele-medicine. __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"62516":{"name":"Main Accent","parent":-1}},"gradients":[]},"palettes":[{"name":"Default Palette","value":{"colors":{"62516":{"val":"var(--tcb-skin-color-0)"}},"gradients":[]}}]}__CONFIG_colors_palette__, __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"f3080":{"name":"Main Accent","parent":-1},"f2bba":{"name":"Main Light 10","parent":"f3080"},"trewq":{"name":"Main Light 30","parent":"f3080"},"poiuy":{"name":"Main Light 80","parent":"f3080"},"f83d7":{"name":"Main Light 80","parent":"f3080"},"frty6":{"name":"Main Light 45","parent":"f3080"},"flktr":{"name":"Main Light 80","parent":"f3080"}},"gradients":[]},"palettes":[{"name":"Default","value":{"colors":{"f3080":{"val":"rgb(157, 142, 87)","hsl":{"h":47,"s":0.2869,"l":0.4784}},"f2bba":{"val":"rgba(158, 141, 87, 0.5)","hsl_parent_dependency":{"h":46,"l":0.48,"s":0.29}},"trewq":{"val":"rgba(158, 141, 87, 0.7)","hsl_parent_dependency":{"h":46,"l":0.48,"s":0.29}},"poiuy":{"val":"rgba(158, 141, 87, 0.35)","hsl_parent_dependency":{"h":46,"l":0.48,"s":0.29}},"f83d7":{"val":"rgba(158, 141, 87, 0.4)","hsl_parent_dependency":{"h":46,"l":0.48,"s":0.29}},"frty6":{"val":"rgba(158, 141, 87, 0.2)","hsl_parent_dependency":{"h":46,"l":0.48,"s":0.29}},"flktr":{"val":"rgba(158, 141, 87, 0.8)","hsl_parent_dependency":{"h":46,"l":0.48,"s":0.29}}},"gradients":[]},"original":{"colors":{"f3080":{"val":"rgb(23, 23, 22)","hsl":{"h":60,"s":0.02,"l":0.09}},"f2bba":{"val":"rgba(23, 23, 22, 0.5)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.5}},"trewq":{"val":"rgba(23, 23, 22, 0.7)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.7}},"poiuy":{"val":"rgba(23, 23, 22, 0.35)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.35}},"f83d7":{"val":"rgba(23, 23, 22, 0.4)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.4}},"frty6":{"val":"rgba(23, 23, 22, 0.2)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.2}},"flktr":{"val":"rgba(23, 23, 22, 0.8)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.8}}},"gradients":[]}}]}__CONFIG_colors_palette__. You can also greatly enhance the atmosphere of the room by ensuring that your own presence is welcoming, warm, and compassionate. Letting Go of Stress and Anxiety: Guided Meditation . Mindfulness and meditation practices can feel deeply vulnerable for many people. From simple breathing meditation scripts to more heart-centered loving kindness practices, there is no shortage of themes and techniques to help your students or clients move more deeply into themselves. Make personal notes on your script, such as where you’d like to include a longer pause or what words you might want to add in or to omit. Letting Go of Urgency, Worry, and Anxiety: Guided Meditation. 5. Guided meditation scripts are not the only useful resources for facilitating mindfulness practice. There are a variety of scripts that are suitable for schools and learning environments. An in-the-moment exercise for confronting the nagging voice in your head. Some exercises are in pdf format, though most of the meditations are recorded in English by MSC founders Chris Germer and/or Kristin Neff. What Are the Advantages of Using Guided Meditation vs. Meditating on Your Own? LETTING GO. Exploring these in conjunction with the use of scripts can help to expand on our intuitive understanding of what makes for a great guided meditation. One of the best ways to practice mindfulness meditation is by immersing yourself in nature. This simple exercise reduces stress levels, increases circulation in the brain, promotes focus and clarity, … We enhance our ability to sit with silence and with the vast openness of our awareness when we practice this way. I’m Kyle Greenfield with The Joy Within. Focus your attention slowly and deliberately on each part of your body, in order, from toe to head or head to toe. I’ve gathered these guided meditation scripts throughout my time as a Search Inside Yourself (Google) mindfulness instructor and a mindfulness teacher for Tesla, Kaiser Permanente, Facebook, Ernst & Young, DocuSign, and Singapore’s telecom company Singtel. Mindfulness is the caring, compassionate, non-judgmental, non-reactive awareness of our own experience, our thoughts, our emotions, our physical sensations, and the world around us. Meditation scripts can be read aloud in a variety of teaching environments, including: When we are working one-on-one with clients, meditation scripts can enhance individual exploration. To Apply With Clients, Employees or Students, Easing Anxiety by Remembering Impermanence, Softening Anxiety by Grounding in the Present Moment, Loving Kindness Visualization – The Spheres, Sleep Meditation – Compassion for Friend and Self, Sleep Meditation – Coming Home to the Breath, Whether we use guided meditation scripts for ourselves or for facilitating inner exploration in others, there are countless benefits of this type of practice. When meditation is practiced regularly, meditators find that they are able to handle everyday stress and challenges in a calmer, less reactive manner. Powerful place to start for our mindfulness practice between sound personalize your script to that! Meditation practices are exercises we do in order to build the skill of mindfulness techniques naturally authentically... 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