Meditation Script
- Michelle Rae Sobi
- May 1
- 2 min read
Begin the art of authoring a script for meditation.
Morning Meditation | Arrival and Strength
Find a comfortable seated position or lie down in a way that allows your body to feel supported.
Gently close your eyes.
Allow your hands to rest wherever they feel natural.
Take a slow breath in through your nose.
Pause.
And gently exhale through your mouth.
Again, inhale slowly.
Pause.
Exhale softly.
Begin to settle into your breath without needing to change it.
Let it move naturally.
Let it arrive on its own rhythm.
Bring your awareness inward.
Gaze softly into the back of your eyelids.
Notice any areas of tension in your body.
Without judgment, simply observe.
Perhaps the forehead is holding.
Perhaps the jaw is tight.
Maybe the shoulders are lifted slightly.
With your next inhale, bring gentle awareness to one area of tension.
Pause.
As you exhale, allow that space to soften.
Not by force, but by permission.
Continue this slow scan through your body.
Face.
Neck.
Shoulders.
Arms and hands.
Chest and belly.
Hips.
Legs and feet.
Each exhale invites a softening.
Each inhale creates space.
Pause.
Now begin to deepen your breath just slightly.
Inhale in the promise of this new day.
Pause.
Exhale anything you carried from yesterday.
Again, inhale in possibility.
Pause.
Exhale what is no longer needed.
Allow your breath to feel like a gentle wave.
Rising.
Pausing.
Falling.
Resting.
If you are sitting near a window or outside, notice the warmth of the sun on your skin.
If not, imagine that warmth.
A soft light resting on your face.
On your shoulders.
On your heart.
Pause.
Listen.
Notice the subtle sounds around you.
Perhaps distant movement.
Perhaps quiet stillness.
Let these sounds come and go without needing to follow them.
You are simply here.
Breathing.
Present.
Pause.
Now bring your awareness to the idea of strength.
Not as something external.
Not as something to prove.
But as something quiet and steady within you.
Strength is your ability to remain.
To breathe when things feel uncertain.
To soften when you might normally resist.
To begin again when the day asks for it.
Pause.
Feel that strength within your body.
Perhaps it lives in your breath.
Perhaps in your heart.
Perhaps in your willingness to be here right now.
Let that be enough.
Pause.
You are not separate from the world around you.
You are part of it.
Connected to the air you breathe.
Connected to the rhythm of the day.
Connected to something larger than yourself.
Allow yourself to rest in that connection.
Pause.
Take a slightly deeper inhale.
Pause.
And a slow, complete exhale.
Begin to notice your physical body again.
The points of contact beneath you.
The space around you.
Gently invite small movements into your fingers.
Your toes.
If it feels right, roll your shoulders or shift your head.
Take one final breath in.
Pause.
And exhale fully.
When you are ready, slowly open your eyes.
Allow the light to return gently.
Take a moment before moving on with your day.
Students enrolled in our program are invited to send a Slack DM to Michelle with their own meditation script for review and reflection. Those considering enrollment are welcome to send a CHAT to begin a conversation.
