Basic Mindfulness Meditation Script

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Mindfulness meditation is unique in that it is not directed toward getting us to be different from how we already are. Instead, it helps us become aware of what is already true moment by moment.  We could say that mindfulness teaches us how to be unconditionally present; that is, it helps us be present with whatever is happening, no matter what it is.  This, in turn, shows us glimpses of our inherent wisdom and teaches us how to stop perpetuating the unnecessary suffering that results from trying to escape the discomfort, and even pain (including that in labor), we inevitably experience as a consequence of simply being alive.  Birth partners can use the script below to help guide mom through mindfulness meditation.  If your partner is unavailable, see our previous post about relaxation and meditations for labor.  


Sit comfortably in the tailor siting position and close your eyes.  Take a few deep, cleansing, breaths.  

(Pause)

Notice any tension in the body.  When you breathe your next breath out, release these areas of tension.  

(Pause)

Now, focus attention on your breath as long as you can.  

(Pause)

Gently direct your awareness to focus on your breath.  Notice how the breath feels coming into your nose, down your throat, and into your lungs.  You can even imagine the breath going to baby.  

(Pause)

When your mind begins to wander, acknowledge the thoughts, feelings, or physical sensations - but don’t try to understand or analyze them at this time.  Just bring your mind back to where you feel the breath most clearly.  

(Pause)

When you start thinking, focus where the breath goes in and out of the nostrils.  

(Pause)

This practice helps you to stay in the present and develop mental clarity.  

(Pause)

You may stay here as long as you like, and when ready, mindfully return to your day.  


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