Need a meditation script for class?
- Michelle Rae Sobi
- 5 days ago
- 6 min read
Here are some samples authored by Edge Alum and donated to the course.
Meditation Scripts by Yvonne
(Edited for clarity, warmth, and flow while preserving author intention)
Morning Outside Meditation
Close your eyes and gaze gently into the back of your eyelids. Begin by scanning your body for any areas of tension. Soften your face, relax your shoulders, and allow your breath to slow and deepen.Inhale the promise of a new day, and exhale whatever remains from yesterday. Let each breath cleanse your energy and steady your spirit.
Feel the sun warming your skin. Listen to the soft sounds of the earth waking up around you. Remember that you are connected to everything—nature, the universe, and all living beings. Each new day is an opportunity to begin again, grounded and in harmony with the world around you.
Strength Meditation
Strength is not only physical. It is emotional resilience, inner courage, and the ability to soften into yourself after difficulty.
Bring to mind something that has troubled you today. Create an image that represents this heaviness. Visualize it gently as you look into the back of your eyelids. With each breath, imagine the image fading.Inhale love for yourself. Exhale pain, worry, or distress.
When the image fully dissolves, wrap your arms around yourself in a hug. Feel the quiet strength within you. Allow yourself to smile for having the courage to let go today.
Comfort Meditation
Imagine yourself floating in warm water. Your body is supported, held, and weightless—completely at ease. Become one with the water around you.Water is energy: soft and sensual, powerful and cleansing.
Allow this water to carry away anything that no longer serves you. Feel negativity dissolve and new, positive energy take its place. Notice how your body grows lighter and your mind becomes clearer as you surrender to the water’s supportive embrace.
Loving-Kindness Meditation
Begin in a comfortable position. Take a few slow breaths and relax your body.
Bring to mind someone you love. Picture their smiling face. Place your hand over your heart and quietly say:“I send you happiness. I send you love.”
Now bring to mind someone you know but do not know well. Imagine them smiling. Repeat:“I send you happiness. I send you love.”
Next, bring to mind someone you find difficult. Someone who drains your energy. Visualize them smiling—not for their sake, but for your freedom. Acknowledge your feelings and let them drift away. Repeat:“I send you happiness. I send you love.”
Finally, turn the attention inward. Imagine yourself smiling, warmed by something or someone that brings you joy.Tell yourself:“I allow myself to be happy. I allow myself to be loved.”
Love begins within you. Extend the same compassion to yourself that you so freely send to others.
Release Meditation
Take a full, deep breath. Relax your muscles and allow your breath to soothe any tension.
Release thoughts of tasks, errands, worries, or plans. Right now, there is nowhere to go and nothing to solve. You are simply here.
If your mind wanders, notice where it goes and gently guide it back to your breath. Each inhale brings deeper calm. Each exhale releases more tension. Continue until the body feels soft and the mind becomes still.
Awareness and Release
Settle into a comfortable position and bring awareness to your breath.Notice what you need most today: strength, calm, love, peace.
As you inhale, breathe in what you need.As you exhale, relax and soften.
Now bring someone to mind who is struggling. As you exhale, offer them the same energy you are cultivating:“Breathing in for me. Breathing out for you.”
Allow this shared compassion to settle in your heart.
Oneness Meditation
Sit comfortably. Close your eyes and focus on your breathing. Feel your chest rise and fall. Imagine roots extending from your seat down into the earth.
On each exhale, softly repeat “Om.”Om represents the universe; it is within you and around you.
Bring your awareness to the space between your eyebrows—your third eye. Notice any colors or images that appear. Acknowledge them, thank them, and let them go. Return to the breath. When you’re ready, close your inner gaze and exhale the images away. End with one final Om, reminding yourself that you carry the wisdom of the universe within you.
Take Your Power Back Meditation
Think of someone who drains your energy—an “energy vampire.” Their behavior is often rooted in insecurity and pain. You may naturally feel drawn to help them, but there comes a point when their energy begins to deplete you.
Visualize this person. Imagine a cord connecting your solar plexus to theirs. This cord represents your personal power, your manipura.
On your next inhale, lift your arms overhead. On your exhale, let your arms cross sharply like scissors as you cut the cord.Repeat again, sighing loudly as you release this connection.
Feel freedom and strength return to your body. Remind yourself:“I am powerful. I am protected. My energy belongs to me.”
Body Scan
Rest in a seated or lying position. Take a few deep breaths and allow the body to soften.
Bring awareness to your feet. Offer gratitude for all the ways they carry you.Move your attention up through your legs, hips, belly, back, shoulders, arms, hands, neck, face, and head. As you move through each area, thank your body for its work, its resilience, and the way it supports your spiritual growth.Allow gratitude to fill every cell.
Presence Meditation
Sit comfortably and let your breath settle. Release concerns about the future or the past. Give yourself permission to be here, now.
Notice how your belly rises with each inhale and falls with each exhale.If your mind wanders, gently return to the breath. With each inhale, awaken.With each exhale, release what no longer serves you.
Be still. Be present. Be your breath.
Healing Meditation
Sit comfortably and soften your body. Notice any emotional or physical discomfort asking for your attention.
Breathe in and allow yourself to gently feel what arises.Breathe out and imagine those feelings floating in a spacious field of compassion.
Acknowledge the universal nature of struggle. Inhale the longing to relieve suffering. Exhale warmth and healing for yourself and all beings.Rest in your natural, loving awareness.
Overcoming Difficulty
Lie comfortably and relax into the ground. Bring to mind something challenging you’ve encountered recently. Notice the emotions that arise.
Place both hands over your heart. Remind yourself that you are not alone in your suffering. Send compassion inward.Roll gently onto your side in a fetal position—symbolic of renewal.
Remember that healing yourself is part of helping others. Offer yourself grace and softness.
Letting Go Meditation
Find a comfortable position and relax your face, shoulders, and body. Deepen your breath and imagine the forest surrounding you—trees, sunlight, soft moss beneath you. Visualize roots growing from your seat into the earth, connecting you to the wisdom of the forest.
See a tree before you. Notice its beauty—and the one broken branch it’s still holding on to.This branch represents something weighing you down.
When you are ready, inhale deeply. On your exhale, blow the branch away with the force of the wind.
Say: “Goodbye branch, I will no longer let you weigh me down.”
Repeat until you feel release.
Place your hands at heart center.Take one final breath and say:“Goodbye branch. I am ready to grow.”
Meditation Script by Eve
(Edited lightly for flow while preserving author voice)
Introduction
To feel accomplished, peaceful, and present, we must learn to quiet the mind.When the mind is restless, we hover in the beta state—where stress lives.To move toward calm, we shift into the alpha state, often supported by being in nature.Nature itself is a meditation, aligning us with relaxation.
Guided Meditation
Sit comfortably and close your eyes.
Imagine yourself standing on top of a small mountain. Ahead of you is a staircase leading down. Begin walking down the steps, relaxing more deeply with each one. At the bottom, turn left and see a beautiful pathway lined with plants and flowers.
Take off your shoes and walk barefoot along the soft earth.See tall trees, wildflowers, and sunlight filtering through.
Breathe deeply. Smell the flowers.Feel yourself relaxing even more.
Soon you see a river. The water glistens. A cool breeze touches your face. Step into the river and feel how refreshing it is. Notice a small waterfall nearby, its mist filling the air with cleansing energy. Feel the spray uplift and purify you.
Stay here in this peaceful setting. Know you can return anytime.
When ready, walk back along the path, climb the mountain steps, and return to full awareness. On the count of five, gently open your eyes—rested, refreshed, and alert.
Conclusion
Notice how you feel after this journey.Carry this experience with you.Return to your inner river whenever life feels heavy, and let its energy wash stress away.
Namaste.
This information is for education purposes only. Always seek your medical team for physical and emotional support.
Students enrolled in our program may send a Slack DM to Michelle or those interested in enrolling are invited to send a CHAT to begin a conversation.
