15-Minute Guided Mindfulness Meditation Script

15-Minute Guided Mindfulness Meditation Script

Created by Curtis Brown in his book:

The Overthinking Cure:

Meditation Techniques for

Quieting Your Mind

Begin by finding a quiet, comfortable space.
Sit upright with your back straight, shoulders relaxed, and hands resting on your lap or knees.
Gently close your eyes, or lower your gaze.
Take a deep breath in…
and slowly exhale. Let your breath flow naturally, without trying to control it.
Simply observe the inhale… and the exhale.
Allow your body to settle. Let’s take a few cleansing breaths together.
Inhale deeply through the nose…
Hold for a moment…
Exhale slowly through the mouth…
Let go of any tension you’re holding. One more time…
Inhale…
Hold…
And exhale…
Feel your body softening with each breath.

🌬️ Awareness of Breath

Now bring your attention to your breath.
Notice where you feel it most: at the tip of the nose, in the chest, or in the belly. Feel the air entering and leaving the body.
Cool air in…
Warm air out… Each inhale brings in calm.
Each exhale lets go of tension. You don’t need to change anything. Just breathe and notice.
If your mind wanders — and it will — gently acknowledge the thought.
Label it: “thinking” or “planning” or “remembering”.
Then kindly return your attention to your breath. Each time you return, you’re building the muscle of mindfulness.
You’re not doing it wrong — you’re training your awareness.

🧍 Body Awareness

Now gently expand your attention to your body.
Notice the sensation of sitting…
Feel the weight of your body supported by the chair or floor. Bring awareness to your feet…
Your legs…
Hips…
Back…
Shoulders…
Arms…
Hands…
Neck…
And face. If you notice tension anywhere, breathe into that space.
With the exhale, invite it to soften — just a little.

🧠 Thoughts and Emotions

Now bring awareness to your mind.
Notice what’s here without needing to fix, change, or push anything away.
Are there thoughts? Emotions? Sensations? Whatever arises — just observe.
You are not your thoughts. You are the one watching them. Imagine your thoughts are like clouds drifting across a blue sky.
You don’t need to chase them. Just let them pass.

💓 Returning to the Breath

Let your attention gently return to the breath.
This breath.
This moment. Feel the rise… and fall…
The inhale… and exhale… Let yourself rest in this rhythm, this gentle awareness.
Nowhere to go. Nothing to do. Just be here. If your mind wanders again, simply notice it — and return.
Again and again, return to the present.

🕊️ Closing the Practice

Begin to notice the space around you.
The feeling of the air on your skin.
The sounds around you.
The presence of your body sitting here. Slowly bring movement into your fingers… your toes…
Gently roll your shoulders or stretch, if that feels good. Take one last deep, nourishing breath in…
And a slow, relaxing breath out… When you’re ready, gently open your eyes.
Take a moment to notice how you feel.
Calm. Aware. Grounded.

🌟 Closing Thought

As you move into the rest of your day, see if you can carry this sense of presence with you.
Let mindfulness walk with you — in your conversations, your work, your rest.
You’ve given yourself the gift of attention. Keep practicing. Each breath is a new beginning.