PREPARING A

MEDITATION SCRIPT
For meditation beginners
Let’s CLOSE OUR EYES & MEDITATE.
 3. Adjusting
2. Adjusting the
1. The Beginning moods &
body
feelings

4. Leading the
6. Loving 5. Being at the
mind to the
Kindness center
center

7. Leading out
1. Introduction

SITTING POSTURE
• Explain what good posture is (Floor & Chair)

• Hands placements

• Back & neck upright

• Shoulders and elbows loose

• Smile a little
2. Adjusting the body

CLOSING THE EYES

• Not too tight

• No pressure at corners of the eyes

• 90% closed if possible

• Eyes are very sensitive

• 5-8 mins
2. Adjusting the body

RELAXING THE BODY

• Release every muscle from

stress

• Help student to scan the body 5-8

Minutes
and slowly relax from head to 10-12 for a group that are
very stressed

toes
3. Adjusting the mood and the feelings

MENTAL ADJUSTMENT
• Use long, soft and slow breaths to
rest the body and mind 8-10
Minutes

• Let student slowly release their

heavy or negative feelings

• Do not press or force their mind

while centering
3. Adjusting the mood and the feelings

BLENDING WITH THE NATURE

• Feel weightlessness

• Become one with nature

• Familiarize with external environment

• Be at the center of the sky/space

4. Leading the mind to the center

CENTERING THE MIND

• At the beginning, the most comfortable point in the
middle of the body is the center

• Wait until the body is really comfortable first before

centering the mind

• Make it natural to center the mind

• Result: the mind is ready (motionless, weightless and

spaciousness)
4. Leading the mind to the center

VISUALIZATION
• Must not force or stare at the image

• Mental imagination

• Keep it bright at the center

• If disappear, try again until we don’t feel like

visualizing and the mind is still and fully aware
4. Leading the mind to the center

MANTRA

• Feel the humming sound originating from the

center of the body repeatedly

• Be listener, not a singer

• Not verbally recitation

5. Being with the center

KEY POINTS
10-15
• This is the most important part Minutes

• Remind students to maintain ‘Sabai’ feeling

• Most important thing is to keep awareness at the

center of the body softly, gently and comfortably

• Teacher’s mind must be light and ‘Sabai’

5. Being with the center

KEY POINTS
• Use precise wording

• Follow our own instructions to feel its suitability

• If not sure, keep quiet and touch the mind still at

the center and let the wordings flow out of the
center

• 10-15 min
5. Being with the center

KEY POINTS

• Maintain the awareness of the mind although

image or mantra changes

• Be an observer

• Neutrality leads to absolute contentment

5. Being with the center

INTERVAL REMINDER

• New students normally lose concentration very

fast (5 mins)

• Remind students to center the mind without

being tense or staring.

• Remind students to softly maintain awareness

5. Being with the center

INTERVAL REMINDER

• If feeling is too tense, go back to the sequence

no. 4

• Every 5-10-15 mins

6. Loving Kindness

SPREADING PEACE ENERGY

• Tap the origin of peace energy
5-10
• Let them feel the growing energy Minutes

• Expand to cover their space

• Expand to cover people

• Teacher maintains still mind with the center

• 5-10 Mins
7. Leading Out

RETURNING TO THE BODY

• Inform students to slowly float to the surface to

avoid being shocked

• Slowly reconnect with physical sensation / Feeling

the body

• Follow by breathing softly and slowly

7. Leading Out

ENDING

• Synchronize outer atmosphere with

inner atmosphere 3-5
Minutes
• Ending without loosing the center
 DURING GUIDANCE
1. Keep one hand-width distance
from the microphone
2. Enunciate properly
3. Center our mind within the open
space
4. Speak from the center
 DURING GUIDANCE
5. Meditation guidance is the work
of the mind. Meditate while
guiding.
6. Maintain clear and steady voice.
7. Be careful not to let our voice be
too low during session.
 DURING GUIDANCE
8. Avoid getting lost in the moment
9. Should not move too often
10. Choose wording that reflects
softness, lightness and spacious
feeling.
11. Avoid ‘ordering’ words or words
with harsh meaning
 DURING GUIDANCE
12. Avoid making noise
13. Don’t close the eyes too tight
14. Open the eyes from time to time
to check students
15. Sharing our loving-kindness and
inner light before ending
 DURING GUIDANCE
• ** Remember that we are the
symbol of inner peace. Every
movement reflects our inside. **

• ** A word spoken can never be

taken back **
JOY OF TEACHING MEDITATION

• When you see

people smile after
they finish the
meditation.
• At least one
person could do it.
 4 minutes 5 minutes

2. Leading the
1. Adjusting the
mind to the
body & mind
center

5. Being at the
6. Leading out
center

1 minute 5 minutes

For 15-minute meditation

 2 minutes 5 minutes 6 minutes

3. Adjusting
2. Adjusting the
1. The Beginning moods &
body
feelings

4. Leading the
5. Being at the
6. Leading out mind to the
center
center

2 minute 10 minutes 5 minutes

For 30-minute meditation

 2 minutes 5 minutes 10 minutes
3. Adjusting
2. Adjusting the
1. The Beginning moods &
body
feelings

10 minutes 30 minutes
4. Leading the
6. Loving 5. Being at the
mind to the
Kindness center
center

7. Leading out For 60-minute meditation

3 minutes
 3. Adjusting
2. Adjusting the
1. The Beginning moods &
body
feelings

4. Leading the
6. Loving 5. Being at the
mind to the
Kindness center
center

7. Leading out
 3. Adjusting
2. Adjusting the
1. The Beginning moods &
body
feelings
Introduction = Checking-in Adjusting the body = Seating Adjusting the mind =
Inflight videos

4. Leading the
6. Loving 5. Being at the
mind to the
Kindness center
center
Loving Kindness Being at the center Leading the mind to the center
= Smile to passengers next to you = Cruising = Taking off

7. Leading out

Leading out = Landing

TYPES OF CLAUSES
• Instructional clauses
Close your eyes …,
Breath in and out …,
Feel the awareness of the center …,

• Sentimental clauses
The freshness of the nature helps you feel relaxed …,
When the mind is not worried, we feel lighter …,
The center of the body is the home of the mind …,
TYPES OF CLAUSES
• A clear separation is needed between the
instructional clauses and the sentimental
clauses

• A common practice: an instructional clause

followed by sentimental clauses
Instruction 1 …,
Sentimental clauses 1 …,
Sentimental clauses 2 …,
Sentimental clauses 3 …,
CAUTIONS
• Avoid using commands or imperative
sentences but rather inviting people to
do the same.

• Each saying should not consist of more

than 3 clauses.

• Generally, “we” provides a friendlier

sense than “you”.
EXAMPLES
• I would like you to • There will be an
imagine the sun. image of the
sun.
• We shall remain …
• You have to feel.
• You may feel very
• You are feeling
light.
light.
CAUTIONS
• The last sentence of each “box” should
provide a smooth transition to the next
box.

• Using synonym gives smoother feeling.

• However, avoid the words that are not

used in everyday’s life especially when
English is used for non native speakers.
VOCABULARY BEST PRACTICES
1. CLOSING THE EYES
• Close your eyes…
• Allow the eyes to close…
• softly, gently, slowly, lightly, naturally,
enough, slightly, gradually, delicately,
tenderly, calmly
• Without putting any…tension/stress/
strain/pressure/constriction/force/
stiffness/tenseness/tensity
Gently close your eyes, comfortably, as
if you were going to sleep.,

Do not squeeze your eyelids,

do not force them shut,

close them slightly,

do not close them tightly.,

And sit with a smile on your face

2. ADJUSTING THE BODY
• Breathe in and out softly, slowly and
deeply few times … (repeat this few
times)

• Body scanning: relax all the muscles

starting from the top of the head …

• Don’t let any part of the body feel

contracted, tighten or become tense.
EXAMPLE VERBS #2
• Relax, calm, release, loosen up, soften, stabilize,
unwind, sit back, rest, tranquilize, calm down, collect
oneself, compose oneself, make yourself at home, feel
at home, stop work, take a break, take some time, rest

• Clear, deliver, discharge, drop, free, disengage, liberate,

loose, loosen, unbind, undo, unloose, untie

• Do-not verbs (verbs you can say to remind the

meditators what they should NOT do)

• Agitate, irritate, worry, excite, tense, stress, expect,

anticipate
EXAMPLE ADJECTIVES #2
• sabai (need • delightful,
• restful,
explanation) • enjoyable,
• restored,
• comfortable, • enjoying,
• satisfactory,
• soft, • gratified,
• satisfying,
• light, • happy,
• serene,
• easy, • healthy,
• sheltered,
• simple, • loose,
• snug,
• appropriate, • pleasant,
• soothed,
• at rest, • pleased,
• strengthened,
• joyful, • protected,
• untroubled,
• cheerful, • relaxed,
• warm,
• contented, • relaxing,
• well-off,
• convenient, • relieved,
• soothing
• cozy, • rested,
LINKING CLAUSE BETWEEN 2 AND 3

Now that our body is completely relaxed, we are not

going to bother about it anymore.

As the body is not used further in the meditation, just

forget about it and continue observing our feelings.

We are now in a state of a complete relaxation, so

that you can feel an emptiness, transparency and
lightness.
3. ADJUSTING THE MOOD AND THE FEELINGS

• Logical approach

• Sentimental approach

• Doing nothing approach

3. Adjusting the mood and the feelings

LOGICAL APPROACH
• We shall let go of all our thoughts
whether they are about your work, study,
family.

• Take a moment to finish your thoughts

and leave all responsibilities behind.

• Even though we keep worrying, nothing is

going to change. Let’s take a moment to
provide a vacation for the mind.
Take a moment to let go of all
responsibilities that relate to work,

loved ones / family / studies, or

anything else,

Let everything go.,

Let your mind be joyful / relaxed /

and free from all worry.,
3. Adjusting the mood and the feelings

SENTIMENTAL APPROACH
• Let’s imagine that you were sitting alone on top of
a beautiful mountain or a beach where no one else
is around you.

• Make your mind joyful, full of freedom and

peacefulness as if you never had any attachment in
life.

• As your mind feel lighter, you may feel your body

gets lighter and lighter, as if it is weightless;
gradually melting away or becoming one with the
nature.
You may feel your body get lighter and
lighter,

as if it is weightless;

gradually melting away

and becoming one with nature.

Let yourself enjoy this feeling of

peacefulness.
3. Adjusting the mood and the feelings

DOING NOTHING APPROACH

• Let’s imagine that you were sitting alone in a
vast open and empty space full of freedom
and peacefulness.

• Slowly develop a feeling of contentment with

this empty feeling and wait for the mind to
settle down on its own.

• We shall remain and calm patience as the

mind needs more time to release and become
motionless.
Imagine you are sitting alone
in a vast, open space,

full of freedom and peacefulness

as if you never had any attachment in

life,

never had any problem,

and never known anyone before.

3. Adjusting the mood and the feelings

RESULT: THE MIND IS READY

• Amid this contentment …

• Please continue to remain with the

present moment …

• We should extend / prolong this

spacious feeling …

• The spacious ind contains a volume of

peace and tranquility …
EXAMPLE VOCABULARIES #2
BREATHING VISUALIZATION
Feel the cool air, feel the oxygen, feel the morning
•
• visualize
breeze
• imagine
• Breathe, inhale, exhale • picture
• Calmness, coolness, warmness, freshness, bracing, • envision
cooling, energizing, exhilarating, fresh, invigorating, • think
restorative, restoring, revitalizing, stimulating • see
• view
MANTRA • feel
• Say / recite /repeat / utter /chant the • reflect
mantra silently • realize
• Feel the mantra … echoing, radiating /
• clear
expanding / ringing / spreading / widening /
open /increasing / enlarging / amplifying
• bright
LINKING CLAUSE BETWEEN 3 AND 4
Now that you have felt completely
relaxed and spacious, it’s time to bring the
mind back home …

Now that both body and mind have

blended into one and become ready to
feel more volume of peace …
4. LEADING THE MIND TO THE CENTER
• Turning point (breathing)

• Center of gravity (crossing, breathing)

• Point of balance (crossing, breathing)

• Coming home (breathing)

• Seven bases of the mind (conventional steps)

• Edge of the circular horizon (feeling)

• 360-degree sphere (feeling)

4. LEADING THE MIND TO THE CENTER
• Describe emptiness for the purpose of
centering

• Imagine that your body has no organ like an

inflated ballon …

• Take another deep breath to the center of

the body …

• Bring the awareness of your feeling to stay

at the middle of your stomach …
Then imagine that your body has no
organs,

suppose it is a tube / a hole / a hollow,

like an inflated balloon ,

or like a crystal or diamond cylinder,

bright and clear.

Let it be an open space / empty / hollow

inside.
4. LEADING THE MIND TO THE CENTER
• After you’ve found the starting position to
keep the mind, softly imagine a meditation
object (the sun, the moon …) within you.

• If you got distracted, you may also recite

the mantra in the mind …

• We shall keep the mind focused in a very

soft and gentle way (emphasize on the
balance)
Now, bring your mind to focus
to the center of the body,

in the middle of your abdomen,

two finger’s width above the navel.

If you are a new practitioner,

do not worry too much

about the exact point of the center of the body;

simply maintain your mind,

softly,
and gently,
in the middle of your abdomen.
After you have found the starting point to
focus your mind, softly imagine the
meditation object within you,

so that the mind can have something on

which to focus, and so that your mind will
not wander.

You can imagine a crystal ball of any size

that you like. Let it be round and bright as
the midday sun, clear and soothing as the
moonlight on a full moon night.
LINKING CLAUSE BETWEEN 4 AND 5

Let’s continue observing the meditation object at

the center for a moment.

Keep on repeating the mantra until the end of the

meditation or until you feel you don’t need it
anymore.

We shall remain on our own to observe a

moment of peace.
5. BEING AT THE CENTER
• Percentage of silence depends on groups of
people.

• You may (or we) confirm that the meditation

object is still staying at the center.

• Let’s remind that the mind is feeling the center.

• Describe feelings with adverbs: softly, gently,

without any force, as light as a feather falling
down upon the earth, as light as a floating
bubble.
EXAMPLE PHASES #5
• Still your mind at the center

• Bring your awareness to the center

• Allow your mind to reach the stillness

at the center

• Maintain your awareness within center

• Stabilize the mind at the center

EXAMPLE VOCABULARIES #2
ADJECTIVES & ADVERBS

• Still
• at a standstill • naturally
• soft • automatically
• light • satisfied
• sabai • serene
• peaceful • undisturbed
• tranquil • tranquil
• empty • soundless
• spacious • unworried
• easily • untroubled
• effortlessly
EXAMPLE VOCABULARIES #2
NOUNS

• Stillness
• satisfaction
• emptiness
• tranquility
• spaciousness
• nothingness
• inner peace
• silence
• positive energy
• love
• happiness
• kindness
• joy
• harmony
• bliss
• paradise
• contentment
The way that you focus your mind at
the center of the body,

is by comparing it to the lightness,

and gentleness of a bird’s feather,

that is floating down from the sky

and touching the calm surface of the

water.
If you have any experience from within ,

which is different from your meditation object,

do not be excited,

let your mind be neutral,

as if you had a lot of previous experience in life;

observe the experiences that occur with calm mind,

relax.

Do not question,

how this is happening.

Just observe,

only observing,

otherwise your mind will move from the center of the body,

and your inner experience will disappear.

Observe it with calm mind,

be neutral,

soon your mind will be completely focused,

pure,

still,

feeling nothingness;

this moment is very important,

so do not neglect it,

pay attention;

because the experience from within will progress;

your mind should remain only in this state.

Your role at this time is

to be an observer.
If you do this correctly,
easily,
comfortably,
then your mind will become still easily ,
effortlessly.
Eventually,

your mind will be refined,

and completely focused at the center of the body,

and the mind will lead within,

entering into clarity,

purity,
brightness,
true happiness ,
and true inner knowledge.
5. Being at the center

OBSERVING PEACE ENERGY

• Some of us may feel a volume of

peace growing slowly inside our
body.

• Words: volume of peace, peace

energy, peaceful feeling, pure energy.
5. Being at the center

SUGGESTIONS FOR PROFOUND EXPERIENCES

• Whatever appears in the center, just observe …

• Whatever, whenever and however

• Be an observer, not a director.

• Do not be excited with the experience.

• A desire to control … / A need to know what it is …

• The best way to cope with a sudden change of

feeling is to remain neutral …
LINKING CLAUSE BETWEEN 5 AND 6

Now that we have accumulated a volume

of peace energy, we shall share this by
feeling an expansion of it.
6. LOVING KINDNESS
• The nature of the peace energy is to radiate
like heat, waves or ripples

• We let this peaceful feeling expand in a

manner like a drop of water falling down
onto the surface of still lake creating endless
series of ripples …

• Let the energy expand until the entire

planet earth is covered with pure peace
energy.
LINKING CLAUSE BETWEEN 6 AND 7

The concept of Peace In Peace Out,

personal resolution or sharing the energy
with specific person
7. LEADING OUT
• We may begin to hear birds chirping, feel
the room or the body temperature.

• We can feel our warm breathing in and out

once again.

• Let all the sensational feelings return to the

surface.

• Whenever you are ready, slowly open your

eyes.