Free Meditation Scripts
A meditation script is a set of quiet instructions you follow while you sit, like a recipe for ten minutes of attention. You can read one to yourself before a session, record it in your own voice, or read it aloud to a class, a group, or a friend. These are text scripts, not audio tracks; the timers mark time without reading the words aloud.
How to read a script aloud
Read through the whole script before leading it. Follow its suggested reading pace and leave the bracketed pauses silent. The listed duration includes those pauses, not just the spoken words. Use the page's timer to keep track, and leave any remaining time quiet. Each script has a Print this script button for a paper copy without the timer or menus.
Choose a script
Loving-kindness meditation script
About 10 minutes · Offer goodwill to yourself and others.
Body scan meditation script
About 15 minutes · Move attention through points of contact and sensation.
Gratitude meditation script
About 10 minutes · Notice one specific thing you appreciate.
Mindfulness meditation script
About 10 minutes · Return to a simple present-moment anchor.
Grounding meditation script
About 10 minutes · Keep your eyes open and notice sight, sound, and touch.
Mantra meditation script
About 10 minutes · Repeat a short phrase with room for silence.
Each script includes a suggested duration, reading pauses, a timer, and a print button. Rehearse before leading a timed group session; the length depends on your reading pace. The 5 minute breathing script also lives on its timer page, and the mindfulness meditation guide walks through a complete practice in plain steps.
Back to the main meditation timer
Not sure which reading to choose? Compare the meditation methods by their main attention task, or use the beginner guide for a first solo session.