Mindfulness Scripts
Instructions to Guide your Mindfulness Practice
On this page you will find a range of scripts that you or your child can follow to guide your practice.
Read through the script first. Feel free to pause after each instruction. You might want to tape it or ask someone to read it for you until you become more familiar with the practice.
Click the buttons to access or download the guidance.
These gentle practices are designed to support self care and resiliency, however if at any time you find a practice is not supporting your needs, please don't continue with it. Either choose an alternative exercise, come back to the practice at a different time, or discuss your needs with your teacher.
Grounding Practice
When: At times of stress, anxiety or just as a “punctuation point” to take time out in the day.
Use this simple mindful practice to help you feel calm and focus your attention.
Note the importance of taking a few minutes to stop and ‘be’ rather than be caught in the constant flow of ‘doing’, 'worrying' and 'thinking'.
Pebble Practice
When: At any time
Mindfulness helps train your brain. Your brain needs exercise to develop your mental muscle in the same way as the muscles in your body need exercise.
By routinely practising mindfulness, we can feel happier, calmer, less worried and better and concentrating 0 it's really great for learning new skills.
So, let's begin with this pebble practice.
Mindfulness of the Face
When: as a formal practice as well as anywhere and at any time.
The aim of this practice is to train your attention to go where you want it to go.
Whether you try it at work, on the bus, in the park or at home, slow down and before you begin set your intention as to whether you're using it as formal attention training practice or informal checking in.
Try for five or six times a day (that adds up to 25-30 minutes of mindfulness a day). You'll notice that each time you practise, your ability to maintain your focus increases and the exercise becomes easier.
Loving Kindness Practice for Children
When: At bedtime (or any time).
Every parent wishes for the happiness and well-being of their children. A heart-warming scientifically supported technique known as a “loving kindness meditation” can help you increase both.
Adapted from Blissful Kids, this beautiful and sweet meditation is a wonderful way to spend 10 minutes with your child practicing a loving kindness meditation at bedtime (or any time).
Mindful Walking
When: as a formal practice as well as anywhere and at any time.
The benefits of a walking meditation are diverse.
From introducing a pause in the day with some time to slow down or maybe rushing in a flurry to your next appointment, directing our attention to the magic of walking brings the twofold benefit of movement and mindfulness to our lives.
Rest and refresh by noticing the details from something we always tend to do on autopilot.