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■ Non-Striving Meditation: Guided Script
Sit comfortably. Let the body find its own balance — grounded but soft, upright yet
unforced. Hands resting naturally. Eyes gently closed, or softly open.
Take a few easy breaths. Feel the body settle — the simple rhythm of breathing in,
and breathing out. There’s nowhere you need to go, and nothing you need to change.
Allow the breath to breathe itself. Notice its rise and fall — the gentle expansion, the
quiet release. No need to deepen or control it. Let the body breathe, and let
awareness rest.
Now, begin to notice what is already here. Sounds — near and far. Sensations —
pressure, warmth, movement. Thoughts drifting through — plans, memories, phrases.
Don’t push anything away. Don’t try to hold on to anything. Just let experience come
and go, like wind passing through an open room.
If you notice a thought like, “I’m not calm yet,” or “I want this to work,” greet it gently:
Ah, here is wanting. And let that, too, be part of awareness.
Even striving is something that can be known — and in being known, it loses its grip.
Let yourself rest in the simple fact of being aware. There’s nothing you have to add to
this moment. Nothing to achieve. Awareness doesn’t need improvement — it only
needs remembering.
You might silently repeat: ‘Nothing to get. Nothing to lose. Just this breath, just this
being.’
Let the words fade and leave only their stillness behind. Feel the body quietly alive —
breathing, hearing, sensing. Life, just as it is.
As the meditation comes to a close, take a few deeper breaths. Notice the contact of
your body with the ground, the air on your skin.
Before opening your eyes, feel gratitude — not because something “happened,” but
because you allowed yourself to stop trying.End. Sit for a few extra breaths in silence if you wis
