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ANJALIACADEMY
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Guiding Meditations
Inner Stillness
Guiding women through meditations is common in women’s circles, if you are
not a meditation teacher, this is fine, in this section of the course, you are
provided with meditations scripts that you can use, you can also search for
meditations on the internet, find ones that you like and that are in line with your
theme or intention and guide women through them during circle. If you do want
formal meditation training and you’d like to go deeper into understanding and
being able to guide meditations, I offer a meditation teacher training course,
view my profile for more information.
Meditation has the potential to change the way a person’s brain and nervous
system operate in a positive way. Studies show that through meditation, the
brainwaves can change for the better and the structures of the brain, such as
the areas that control our fear and stress response can shrink while the more
evolved parts of our brain are switched on and become more active.
Meditation can have both short and long term benefits, these benefits are often
linked to our nervous systems, meditation can balance and reprogram the way
our nervous system works through creating a felt sense of safety, calm and well-
being.
Our nervous system responds to either a felt sense of safety or a felt sense of
danger, through meditation, we can create a deep sense of safety that in the
short term, will allow our nervous system to shift into a state of calmness and
relaxation.
It’s important to be aware of women’s ability to tolerate sitting in meditation, if
women are seasoned meditators, they will likely love a long meditation, however,
if women aren’t seasoned meditators, my suggestion is to keep meditations
quite short, 5-10 minutes is usually enough.
Some tips on guiding meditations:
A calm voice - practicing using your calmest voice, talk as though you are
trying to lul a young child off to sleep, and you really want them to fall
asleep! It can take some practice to find your calm voice, personally, I have
been practicing and teaching meditation for 15 years, when students review
my meditations and courses, they often mention how calming my voice is,
however, when I listen to older meditations and videos that I recorded many
years ago, I notice my voice is very different, it doesn’t sound soothing or
calm, so it’s something that has developed through guiding people through
meditations over the years. Practice using a soft, calm voice and this will
help your students to experience a calm nervous system.
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Pace - talk slowly and pause often while guiding your meditations, give your
students time to experience inner stillness
Your breath - While guiding meditations, practice taking deep breaths in
and long slow exhales out as you talk, this will help to slow the pace as you
speak.

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Thoughts On A Cloud Meditation Script
A visualization meditation to quiet the mind
Lay down for this practice, when you are comfortable, place both hands onto
your belly and gently close your eyes down and focus on the feeling of your
breath.
The human mind can become a very busy place, thinking, analyzing, problem
solving, planning, worrying, remembering, it can be a very chaotic place. In
Buddhism, the untrained mind is known as the monkey mind because it jumps
from one place to another, from one thing to the next thing, from one thought to
another.
As we learn to calm the mind and calm the monkey, we can begin to get back in
touch with the deeper aspects of ourselves, we can reconnect with who we are
deeper within and we can have a break from the chaos and busyness of the
mind.
The following practice will help to calm and settle the activity of the mind.
To begin this practice, take a deeper breath in through the nose and then a
long slow exhale out of the mouth, taking another breath like this one, breathing
deeply in through the nose, fill the lungs with air and exhale slowly out of the
mouth, then returning to just breathing normally.
This practice is a visualization, begin by visualizing yourself standing at the top
of a set of wooden stairs that lead you down to a beautiful beach with soft white
sand.
Pause
Standing at the top of these stairs, you notice what a beautiful day it is, the
sunshine is perfectly warm, the sky is blue, with only a few fluffy white clouds
slowly floating through the sky.
Pause
You begin to feel a peaceful, grounded and relaxed sensation wash over your
entire body.
Pause
The set of stairs is quite small, there are only 5 steps leading down to the beach,
in a moment, I am going to ask you to visualize yourself walking down these
stairs but with each step, you are going to be asked to pause and guided to go
deeper into a relaxed state.
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Begin by visualizing yourself stepping both of your bare feet onto the top step,
you can feel the warmth of the sun in the wooden step and you notice soft
grains of sand on the soles of your feet.
Pause
You take a deeper breath in and notice that you feel a deeper sense of
relaxation and peacefulness wash over your entire body.
Pause
You step down onto the next step, you feel relaxed and peaceful, you feel as
though you are deeply connect to yourself.
Pause
Moving down onto the third step now, you are feeling calm, grounded and
peaceful.
Pause
As you step both feet onto the fourth step, you notice that you feel very aware,
as if your consciousness is expanding, you are very aware of how you feel.
Pause
Stepping down onto the fifth step, you take a deep breath in and then slowly
exhale, you are ready to step both feet into the warm, white sand, you feel
relaxed, blissful and grounded.
Pause
Next, visualize yourself stepping onto the sand, you find a nice sunny spot to lay
out your towel, you lay down and bask in the warmth of the sun. As you lay on
your towel, you notice again the clear blue sky and the white fluffy clouds.
As you look up at the sky, you are going to keep some awareness on the feeling
of your breath, notice the rise and fall of your chest and belly as you breathe.
As you focus on your breathing, you may notice that thoughts begin to arise in
the mind, each time you notice this, visualize yourself sending your though up
to a cloud and watching the cloud float away, then return your awareness to
your breath.
Pause
You may have a lot of thoughts during your meditation, or you may just have a
few, each time that you notice your mind has wandered off into thinking or

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planning, visualize yourself sending the thought to a cloud and watch the cloud
drift away, then, return your awareness to the sensation of your breath.
As you do this, the mind will begin to get a little more quiet and the nervous
system will switch into a calmer mode as it is no longer responding to the
thoughts that you think.
Pause
Every time you notice that the mind has wandered off, place the thought onto a
cloud and watch the cloud drift away, then return your awareness to the feeling
of your breath.
Pause
Take a deeper breath in.
As our meditation draws to a close, before you open your eyes, begin to remind
yourself of where you are and what time of day it is.
You can wriggle the fingers and toes and begin to move and stretch your body.
When you are ready, gently open your eyes, roll over onto your side, press into
the floor to sit yourself up.
I hope you enjoyed this meditation.
Namaste.

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Body Scan Meditation
Mindfulness Meditation
Sit or lay comfortably.

Bring your awareness to the feeling of your breath, feel the rise and fall of your chest and belly as
you breathe in and breathe out.

Notice the temperature of the air, notice if it is cooler as you breathe in and warmer as you breathe
out.

Now bring your attention to the feelings and sensations in your body, notice how your body is feel-
ing right now.

Next, I will guide you through a body scan, all you need to do is to take your full awareness into
the body part that I name.

Starting with your right foot, bring all of your attention into your right foot, now take that attention
to your right ankle, your right calf, your right knee, your right thigh, your right hip, your right side
waist, your right shoulder, your right arm, your right wrist, the palm of your right hand, the back of
your right hand, the fingers and thumb of your right hand.

Take your awareness now to your left foot, left ankle, left calf, left knee, left thigh, left hip, left side
waist, left shoulder, left arm, the palm of the left hand, the back of the left hand, the fingers and
thumb of the left hand.

Become aware of your lower belly, your torso, your neck, your face, the top of your head, the back
of your head, your upper back, middle back, lower back.

Become aware of your whole body, all at once, have full awareness within your body.

Slowly start to bring your awareness back into the room you are in, you can wriggle your fingers
and toes a little and slowly open your eyes.

Spend a moment reflecting on how you feel.

When you are ready, you can finish the practice with a big stretch.

Namaste.

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Loving Kindness Meditation
For a loving kindness meditation we will recite the traditional phases to evoke and awaken loving
kindness within the heart.

Close you eyes down gently, take a deep inhale through the nose and the exhale through the
mouth, take two more of these deeper breaths then return to your normal, resting breath.

As you breathe, begin to pay attention to the area of the heart, see if you can feel the heart and
the breath together as you breathe, as if you could breathe in and out of the space around the
heart.

Pause

Feel your breath as if it came in and out right there at the heart center.

Pause

A traditional loving kindness meditation begins by directing loving kindness towards ourselves, so
being by directing these loving kindness phrases towards yourself:

May I be filled with loving kindness

Next, bring somebody to mind that you love, somebody that is easy for you to love, somebody that
your heart easily opens to, say their name quietly in your mind, with this person in your mind, re-
peat the following phrases silently in your mind, directing loving kindness towards the person you
love:

May you be filled with loving kindness

Now begin to invite everybody that you love into your mind and into your heart, all of your friends
and family, picture them as a group, with this group in your mind repeat the following phrases si-
lently in your mind, directing loving kindness towards the group of people you love:

May you be filled with loving kindness

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Now think of an acquaintance, someone you don’t know very well somebody you do not have any
particular feeling, this could be somebody who works at the local supermarket or a store, bring this
person into your mind and heart and repeat the following phrases, silently:
:
May you be filled with loving kindness
May you be happy
May you be safe
May you be well, in body and in mind
May you be peaceful
May you live with ease

Now, begin to extend your loving kindness to fill this room, begin to extend it out to your neighbors,
to those that you know and that you don’t know, let the spirit of loving kindness wash over the en-
tire planet, to all of the planets creatures:

May they be filled with loving kindness

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Relaxing Body Scan Meditation
Mindfulness Meditation
Lay comfortably on your back or stomach for this practice.

Bring your awareness to the feeling of your breath, feel the rise and fall of your chest and belly as
you breathe in and breathe out.

Notice the temperature of the air, notice if it is cooler as you breathe in and warmer as you breathe
out.

Now bring your attention to the feelings and sensations in your body, notice how your body is feel-
ing right now.

Next, I will guide you through a body scan, as I name each part of your body, take your awareness
to that area of the body and consciously relax that part of the body..

Starting with your feet, bring all of your awareness into your feet, let your feet flop out to the sides
as the fully relax.

Next, bring your awareness into your legs, say to yourself quietly in your mind, my legs are re-
laxed, allow of feeling of total relaxation to wash over your legs.

Next, bring your awareness to the pelvis and the belly, say to yourself quietly in your mind, my
belly is relaxed, allow a feeling of deep relaxation to wash over your belly.

Next, bring your awareness to your chest, allow your chest to relax, say to yourself quietly in your
mind, my chest is relaxed, allow a feeling of complete relaxation to wash over your chest.

Next, bring your attention to your shoulders, allow your shoulders to melt into the ground, say to
yourself quietly in your mind, my shoulders are relaxed.

Next, bring your awareness to your arms, hands and fingers, relax your arms and hands, let your
fingers curl and say to yourself quietly in your mind, my arms and hands are relaxed, allow a feel-
ing of complete relaxation to wash over your hands.

Next, bring your attention to your face, relax your eyebrows and forehead, relax your jaw, relax the
muscles around your eyes, say to yourself quietly in your mind, my face is relaxed, allow a feeling
of complete relaxation to was over your face.

Bring your awareness to your whole head, relax you head, say to yourself quietly in your mind, my
head is relaxed.

Next, bring your awareness to your whole body, feel you body laying down, supported by the
Earth, sense where your body comes into contact with the ground, allow your full body to relax,
say to yourself quietly in your mind, my whole body is relaxed, I feel complete relaxation, allow a
feeling of total relaxation to wash over your body, full body relaxation.

Spend a few moments allowing your awareness to connect deep within your body

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Slowly start to bring your awareness back into the room you are in, you can wriggle your fingers
and toes a little and slowly open your eyes.

Spend a moment reflecting on how you feel.

When you are ready, you can finish the practice with a big stretch, slowly roll over onto your side
and slowly begin to sit up.

Namaste.

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