Guided Meditation Script · 5-minute guided breathing meditation
In for Four, Out for Six (5-Minute Breathing Meditation)
A 5-minute breathing meditation script to read aloud, with counted breaths and pause marks that teach slow, steady guided meditation pacing.
- Difficulty
- Beginner
- Length
- 289 words · ~1 min 56 sec
- Skills
- pause control, breath control, calm delivery, pacing
- License
- CC BY 4.0
The script
Welcome. For the next five minutes, there's nothing you need to get right. (pause)
Find a way of sitting that feels steady. Feet on the floor, if you can. Hands resting wherever they land. (pause)
If it feels comfortable, let your eyes close. Or lower your gaze to a spot on the floor a little way in front of you. (pause)
Start by noticing that you're already breathing. You don't have to do anything to make it happen. Just notice the air coming in, (pause) and going out. (pause 5 seconds)
Now we'll count together. Breathe in through your nose for four. One. Two. Three. Four. (pause) And breathe out slowly for six. One. Two. Three. Four. Five. Six. (pause)
Again. In for four. One. Two. Three. Four. (pause) Out for six. One. Two. Three. Four. Five. Six. (pause 5 seconds)
Keep that rhythm going on your own now. In for four, out for six. I'll stay quiet for a few breaths. (pause 15 seconds)
If your mind has wandered off to a to-do list, a conversation, or what's for dinner, that's fine. That's what minds do. Notice where it went, and bring it back to the next breath. (pause 10 seconds)
Let the counting go now. Let the breath find its own pace. Maybe it's a little slower than when we started. Maybe it isn't. Either is fine. (pause 10 seconds)
Take one more full breath in, (pause) and let it go with a sigh, if you like. (pause)
Start to notice the room again. The sounds around you. The weight of your hands. (pause) When you're ready, open your eyes. (pause) That's your five minutes. Take a little of this pace with you into whatever comes next.
Script by SceneDub (scenedub.com), CC BY 4.0. Original script drafted with AI assistance and edited by SceneDub; any resemblance to existing characters is coincidental.
Practise it now
The teleprompter scrolls at the speed you set in words per minute. Tick "Record audio while reading" to capture a take; the audio stays in your browser until you download it.
Coaching notes
- Say the counts at the speed someone would actually breathe, about one number per second. If 'One. Two. Three. Four.' takes you two seconds, the listener runs out of count before they run out of breath.
- 'I'll stay quiet for a few breaths' is a promise. Keep it: wait the full fifteen seconds in silence before you speak again, even though it will feel far too long.
- 'That's what minds do' should sound amused and kind, never corrective. A small smile in the voice tells the listener they haven't failed.
Try it three more ways
- Read it for a class of ten-year-olds settling down after lunch, a little brighter and with simpler warmth.
- Read it as a late-night version for someone who can't switch off, lower and even slower.
- Read it as a short reset in the middle of a podcast episode, friendly and conversational rather than hushed.
Take it further
More scripts to practise
Frequently asked questions
How long is the "In for Four, Out for Six (5-Minute Breathing Meditation)" script?
289 spoken words, about 1 min 56 sec at a conversational 150 words per minute and 2 min 13 sec at a slower 130 wpm. Your take will vary with pauses and character choices.
Can I use this script in my voice acting demo reel?
Yes. SceneDub's original scripts are licensed CC BY 4.0. You can perform, record, edit, and publish them, including in demo reels, classes, and auditions, as long as you credit "Script by SceneDub (scenedub.com), CC BY 4.0" where you share the recording or the text.
How should I practise this script?
Read it silently once, then perform it with the direction above: warm, steady, unhurried, slow, ~100-110 words per minute, with every pause held in full. Record a take with the teleprompter, listen back, and try one of the alternate reads to stretch your range.