Guided meditation can be very helpful for people who are new to meditation and even for seasoned meditators who are facing some kind of inner obstacle.
If you’d like to learn how to write deep guided meditation, you’ve come to the right place.
Whether you are leading a meditation practice or want to write a guide for yourself, this article will give you all the tools you need.
Read on to learn more about writing deep guided meditations.
What is a deep guided meditation?
A deep guided meditation is a meditation that has a specific focus or goal.
The main difference between regular guided meditation and deep guided meditation is that the latter guides you through a specific topic so that you can explore your thoughts and feelings in depth.
Unlike general or introductory meditations, deep guided meditations are often recorded audio files rather than live sessions and focus on helping the listener explore their own thoughts and feelings in depth.
They are broken down into several stages, during which the facilitator may guide the listener to explore a particular thought or feeling associated with the topic at hand.
Deep guided meditations are often written by professionals who are trained in the process and have expertise in a certain area. They can be extremely beneficial for those who find regular meditation challenging or are interested in exploring a more focused topic in-depth.
Some common topics explored in deep guided meditations include love, self-love, anger, fear, and pain.
Deep guided meditations often last 40 minutes or more. The most important part of writing a successful deep guided meditation is choosing the right topic.
If you need help getting started, here are a few popular topics to consider:
- Self-love and self-acceptance
- Finding your confidence
- Strengthening a relationship
- Healing from an emotional trauma
- Letting go of past trauma or regrets
- Healing a broken relationship
- Overcoming an addiction
- Increasing your self-confidence and self-worth
- Growing your gratitude and appreciation
- Strengthening your connection with others
- Finding a creative outlet and discovering your creative side
How to write a deep guided meditation
1) Pick a topic
The first step in writing a deep meditation is to select a topic.
Common topics for deep meditations include love, fear, self-worth, confidence, and connection with others.
It’s also possible to write a generic deep meditation that can be used for many different topics.
For example, you can write a deep meditation that explores one’s core beliefs and values. This meditation can then be used to explore various beliefs and values over time.
You can also use the same meditation to explore different core beliefs or values in each session.
2) Define your intentions and choose the desired outcome
As you’re building your script, consider what you want your listener to gain from the guided meditation.
Is there a specific emotion you want them to experience?
Do you want them to gain a new perspective or understanding?
For example, if you are writing a meditation about self-love and confidence, your intentions might be to help your listeners walk away with a deeper understanding of their worth and value, increased feelings of self-love, and a new and empowering perspective that allows them to feel confident in who they are and what they have to offer the world.
While there are many different intentions that can go into a deep guided meditation, ultimately you want to help your listeners walk away with a new and improved outlook on life.
Whatever you want your listener to get out of the guided meditation, write it down. This will help you create a guided meditation that is as effective as possible.
3) Choose a central transformation catalyst
Your meditation might focus on exploring a specific topic, but it should also have a catalyst that drives the meditation and helps you explore this topic in detail.
This may be something you explore in depth or it may be something that you briefly refer to throughout the meditation.
This catalyst is often referred to as the “hook” in meditation. For example, in a meditation about love, you might use a childhood experience of love as the catalyst.
This childhood memory can then be explored in depth. Your listener will use this memory to explore the topic of love in their own life.
Alternatively, you could use a memory or experience of the lack of love as the catalyst for the meditation. Again, your listener can use this memory to explore their own lack of love in their own life.
4) Find research that inspires you
Before you start writing your script, it is helpful to do some research to help you gain a better understanding of the topic you’re working with.
You can do this digitally or by visiting your local library. You can also speak to people who are experts in the field, if possible.
When researching, it is important to collect information that inspires you and that you can connect with on a deeper level. This will allow you to tap into your emotions when writing your meditation, which will in turn help your listeners tap into their emotions.
Collect information on your topic that includes statistics and facts as well as stories and examples.
6) Define keywords and phrases
Once you have done your research and collected information that inspires you, it is time to define some keywords and phrases related to the topic you are writing about.
This can be done through a process of elimination or by writing down everything you know about the topic and crossing out anything that doesn’t relate to your topic.
This will help you to hone in on the information that is most relevant to your deep guided meditation.
Once you have boiled down your information to the keywords and phrases, write them down on a piece of paper.
This will help you to keep them in mind as you write your meditation.
Here are some examples of keywords and phrases related to the topic of self-love:
acceptance, abundance, breakups, confidence, envy, emotional resilience, emotional strength, emotional wellness, gratitude, heartbreak, healing, kindness, love, self-acceptance, self-love, self-worth, social comparison, social media, and worthiness.
7) Identify the emotions you’re working with
While you are collecting your information and defining your keywords and phrases, it is also important to identify the emotions that are related to the topic you are writing about.
This will help you to tap into your emotions while writing and bring them to life in the meditation.
This is especially important if you are writing a meditation about a challenging or difficult topic such as anger or fear.
It is important to understand that emotions don’t always come from a bad place. They help us to learn and grow, but they can also be destructive if they are not properly managed. If you are working with a challenging topic, it is important to understand the related emotions and to know how to properly harness them.
This will help you to avoid being overwhelmed or letting your emotions take over. You will also be able to help your listeners better manage their emotions if they are struggling with a similar issue.
8) Build the script by asking yourself questions
Now you can begin to build the script by asking yourself questions.
You may be tempted to dive into writing your meditation word for word from beginning to end, but this can make the process feel more stifling.
Instead, ask yourself questions while reading through your research and keywords and phrases. This will allow you to let your creative juices flow while still keeping your meditation consistent with the information you have collected.
Some examples of questions you can ask yourself while writing your script include:
- What do I know about self-love?
- Why is this topic important?
- What lessons can I learn from this topic?
- How can I use my own experiences to help others?
- How can I help my listeners feel more confident and empowered?
9) Write your meditation script
Once you’ve chosen a topic and picked the desired outcome for your meditation, it’s time to write your script. Your script should include the following:
- Introduction: Start by welcoming the listener and thanking them for spending time with you.
- Background: Provide some context for the meditation topic at hand, such as a brief overview of the topic and why you chose it.
- General relaxation: It’s important to start guided meditations with a general relaxation as it helps the listener let go of any tension and relax completely. This is a good way to lead into guided imagery or guided visualization.
A general relaxation can be done in many different ways. You can help the listener focus on their breath and notice the rise and fall of their chest and belly as they breathe.
You can guide them to feel their feet on the ground and release any tension they’re holding in their body.
I like to have my listener imagine that they’re on a secluded beach or in a forest, feeling completely relaxed.
- Using the countdown technique: Countdowns are another effective way of helping the listener let go of any tension they’re holding and relax completely before guided imagery or guided visualization.
The countdown technique is where you start by asking the listener to close their eyes and imagine they’re in a room and there are 10 doors.
They are standing in the middle of the room and are surrounded by 10 doors. You then ask the listener to imagine that behind each door there is an issue or emotion they’re struggling with.
They close each door as they work through their issues and emotions one by one.
- Body awareness: Next, guide the listener through a body scan meditation or another method of bringing awareness to their body.
- Transformation catalyst: This is where you introduce your central transformation catalyst and guide the listener through exploring this topic in depth.
- Take the listener on a journey: Another great way to deepen your guided meditation is to take the listener on a journey.
Taking the listener on a journey can be a great way to address specific issues and help them make real, lasting change.
To take the listener on a journey, first decide where you’d like to take them. Next, create an image-rich environment with sound, color, and smells. You can also incorporate other senses like temperature or texture.
You can use guided imagery to explore positive scenes or memories the listener has or you can create a scene that’s relevant to the topic you’re working with.
For example, if you’re writing a guided meditation to help someone who is grieving, you could take them on a journey through the places they shared with their loved one.
- Bring the listener back: At the end of your guided meditation, you’ll want to bring the listener back to a state of complete relaxation before they open their eyes.
This is a great way to end your meditation and leave the listener feeling truly relaxed and at peace.
To bring the listener back to a state of full awareness, you can use the same techniques you used to get them relaxed in the first place.
Alternatively, you can use uplifting phrases to bring the listener back to a state of relaxation.
One of my favorite ways to end a guided meditation is to have the listener repeat a calming affirmation such as, “I am at peace,” “I am relaxed,” or “I am healed.”
- Closing: Wrap up your meditation with a summary of what you covered in the meditation and a final thank you.
10) Record & listen to your meditation script
Once you’ve written your script, it’s time to record your deep guided meditation.
Before you begin recording, make sure you have a quiet space where you won’t be interrupted.
This will help you stay focused and help you produce a high-quality recording.
Once you’ve recorded your deep guided meditation, you can listen back to check for any places where you lose your flow or feel like you need to take a pause. Use this opportunity to make any necessary edits and revisions.
This can be a challenging but important process. You want to make sure that your meditation is as concise and clear as possible while still staying true to the original vision.
This is a good time to ask for feedback from friends and family members. They might be able to offer helpful suggestions that you might have missed.
If you’re struggling to finalize your meditation, here are a few things to keep in mind:
Make sure you’ve covered all the bases
- Make sure your meditation is as concise as possible
- Make sure your meditation is clear and easy to follow
- Make sure your meditation flows naturally
- Don’t be afraid to edit and revise your script as necessary
Writing tip: find your guiding point or anchor
As you write your deep guided meditation script, find your guiding point or anchor.
This may be a word, a sound, an image, or a sensation. It can be something that you briefly refer to throughout the script or something that you keep coming back to again and again.
For example, if your meditation is about strengthening one’s connection with others, you might want to focus on how to let go of past resentments. Your guiding point or anchor might be the sensation of warmth flowing through the listener’s hands and filling their heart.
Why write deep guided meditations?
Deep guided meditations are a great way to tap into your creativity and explore your thoughts and feelings in depth.
Writing deep guided meditations can be a fulfilling creative pursuit whether you’re doing it as a hobby or professionally. It can allow you to use your existing knowledge and interests to help others in a meaningful way while also providing you with the opportunity to stretch your creativity.
These guided meditations can also be helpful for exploring specific topics that you want to work through such as healing from an emotional trauma, growing your self-confidence, or strengthening a relationship.
If you’re already a meditation practitioner, writing a deep guided meditation can be a great way to deepen your practice and make it more effective.
If you’re not currently practicing meditation, writing deep guided meditations can be a great way to start.
They’re a great way to explore your thoughts and feelings and identify any limiting beliefs or patterns that may be preventing you from fully realizing your potential.
Short meditation scripts for busy people
We all have those days – even those of us who have been devoted meditation practitioners for years. You know the kind I’m talking about – it’s a Monday and you feel like crawling back into bed, you’re waiting in an interminable line at the bank, and your coffee is cold.
At times like these, even thinking about meditation seems difficult. But there’s also something wonderful about all of those days. They provide opportunities to strengthen our mind and spirit.
On those days when you’re too tired or too busy to do a deep guided meditation, I’m going to share some short meditation scripts you can do.
And if you are leading a meditation group, you can share these with your practitioners. They are perfect for anyone who struggles with fitting meditation into their schedule; each one is short and simple enough that you can practice them anywhere, anytime.
1) Breathing meditation
This is a simple meditation that you can do whenever you catch yourself getting stressed out.
This type of meditation helps you bring your attention back to the present moment, to your breathing, and away from the worries of your mind.
Instructions: While sitting comfortably, focus on your breathing for about 10 minutes.
Every time you find your mind wandering, bring your focus back to your breath.
Try to do this every day and notice how your stress levels are affected.
If you can, do this at the same time every day and make it a daily ritual.
Doing this regularly will help you become more mindful throughout the rest of your day.
You may even find that this is all you need to do to manage your stress levels.
2) Morning shake-up
If you tend to start your day off on the wrong foot, this meditation can help you shake up your perspective.
The goal of this mediation is to shake off any lingering stress and negative emotions from yesterday so that you can start off today with a fresh state of mind.
Instructions: Start your day with this meditation rather than your typical morning routine.
Before you get out of bed, sit comfortably and take a few deep breaths.
Close your eyes and bring your attention to your thoughts.
For about 5 minutes, bring each negative thought up and release it out.
After, take a few slow, deep breaths and start your day fresh.
3) Body scanning meditation
This meditation is great for anyone wanting to improve their body awareness and relaxation skills.
It’s a simple, but incredibly effective way to relax, regain focus, and be more mindful of your body and mind.
I find it interesting because there are body parts we normally don’t think about or “feel” (unless we’ve been injured), but when I do the body scan, I feel like I’m discovering those parts for the first time.
Instructions: Start by lying comfortably on your back. Close your eyes.
Take a few deep breaths and focus on your breathing.
Next, bring your attention to your feet. How do they feel? Is there any tension in your feet? Are they cold? Do you have an itch?
Slowly move up through your body, bringing attention to each body part, being completely aware of it.
For each part of your body, just feel whatever you notice.
This can include any pains or tension you feel, as well as subtle sensations like temperature or the feeling of your clothes against your skin.
Spend about 5 minutes on each part of your body until you reach your head.
Once you reach your head, take a few deep breaths and end the meditation.
You may find that you want to do a shorter version (spending about a minute on each part of your body) of this meditation for daily practice.
3) Commune with nature mediation
This meditation can be used to help you find inner calm by connecting to nature.
All you need is a view of a natural setting and a few minutes. Using this meditation is a great way to find calm during a busy day and reconnect with your surroundings.
Instructions: Find a quiet spot outside where you can sit comfortably with your eyes closed.
Spend about 10 minutes focusing on your breath and listening to the sounds around you.
Stay present in the moment and use this time to clear your mind.
Take in all the sounds and smells of nature and try to let go of your thoughts.
If you’re in an area with few or no sounds, you can also choose a guided meditation using natural sounds.
You can do this daily to help you find calm during any busy day.
4) Loving-kindness meditation
This must be my all-time favorite.
This meditation can be done in two ways. You can either receive loving kindness or send loving kindness.
It’s a great meditation to do if you find yourself struggling with feelings of anger, frustration, or anxiety.
Instructions: Start by taking a few deep breaths and relaxing your muscles.
Once you feel calm, bring your attention to your breath.
On each inhale, bring to mind the feeling of gratitude, and on the exhale, release any negative feelings and thoughts.
First, let’s start with receiving loving kindness.
Bring to mind someone that is dear to you, like a child, spouse, parent, or a dear friend.
Picture them sitting across from you. Imagine them sending love your way.
Imagine how much this person cares about you and how they wish you nothing but the best that life has to offer.
They want you to be healthy and happy. They want you to succeed in all your endeavors.
As you breathe in, feel the love and the positive energy coming your way. You’ll probably feel a warmth spread through your body.
Spend about 5-10 minutes doing this meditation and feel the benefits of loving kindness flow through you. I like to do this one when I’m feeling low. I picture my mother sending love her way and it really makes me feel better.
Now, for sending loving-kindness. This is a good one to send to someone that may be feeling sick, depressed, or just needs some love at the moment.
Picture them sitting across from you. Now it’s your turn to send love their way.
Think about all the good things you want for them. Think about them getting better if they are ill. Or if they’re feeling down, wish for them to be happy.
Spend about 5-10 minutes completely focused on sending love and kindness their way. When I do this for someone I care about, I often come out of the meditation soaked in tears. It can be a very emotional experience.
Writing deep guided meditations can be a powerful way to explore topics that you’re interested in and help you to gain new insights.
They can be a great tool to use if you’re looking to deepen your meditation practice and explore topics in greater depth.
You can choose the topic that you want to explore, or you can use one of the suggestions listed in the article. Once you’ve decided on a topic, you can start writing your guided meditation.
Remember to explore your topic in as much detail as possible and let your words lead you to the best-guided meditation you’ve ever written. Good luck!