Guided Group Meditation

Created by Dominika Dembinski

Watch and listen to the sounds of nature as your teacher or a peer guides you through this meditation.

 
 

Meditation Script

 

Guide: Can I ask you all to put your hands on your desks and close your eyes, take a deep breath in through your nose and let it out slowly. Continue to breathe by my count and if you find yourself thinking about anything in particular, then let those thoughts go. 

Then the guide counts:

Breathing in for 4, 3, 2, 1 

hold for 4, 3, 2, 1

breathe out for 4, 3, 2, 1

hold for 4, 3, 2, 1


feel your weight in your chair. Lose yourself in the sounds of the forest.

Breathe in 4, 3, 2, 1

hold for 5, 4, 3, 2, 1

breathe out for 5, 4, 3, 2, 1

hold for 3, 2, 1

let your ribs expand 

Breathe in 4, 3, 2, 1

hold for 6, 5, 4, 3, 2, 1

breathe out for 6, 5, 4, 3, 2, 1

hold for 2, 1

let any thoughts go

Breathe in 4, 3, 2, 1

hold for 7, 6, 5, 4, 3, 2, 1

breathe out for 7, 6, 5, 4, 3, 2, 1

hold for …1

slowly come back. Now open your eyes.

Discussion or writing prompts:

  1. What are the many different sounds you hear?

  2. What do the views and sounds remind you of? Do you think of a specific place? A certain memory?

  3. Draw your favourite scene.

  4. Can you identify any specific animal sounds? Tree or plant types?