Guided Meditation Script · Guided gratitude meditation, about 5 minutes
Three Small Things (Gratitude Meditation)
This gratitude meditation script asks the listener to recall three small good things, a taste, a person, and a kindness to themselves, with gentle pauses.
- Difficulty
- Intermediate
- Length
- 264 words · ~1 min 46 sec
- Skills
- warmth, pause control, sincerity
- License
- CC BY 4.0
The script
Settle into your seat, and let your hands rest. (pause) Take a breath that goes all the way down, (pause) and let it go. (pause 5 seconds)
In this practice, we'll look for three small things from the last day or so that went right. Not big things. Small ones. (pause)
Start with something you tasted. A first sip of coffee. Toast with exactly the right amount of butter. A cold glass of water when you were thirsty. (pause) Choose one, and remember it as clearly as you can. Where were you? What did it taste like? (pause 10 seconds)
Now, someone. A person who made your day a little easier, maybe without knowing it. Someone who held a door, or answered a question, or made you laugh. (pause) Picture their face for a moment. (pause 10 seconds)
If you like, say a quiet thank-you to them in your head. They won't hear it. That's fine. (pause 5 seconds)
And now, something you did for yourself. You drank some water. You stepped outside for a minute. You took a break, like the one you're taking right now. (pause) Let yourself notice it. (pause 10 seconds)
Three small things. (pause) A taste. (pause) A person. (pause) A moment of looking after yourself. (pause 5 seconds)
None of them fixed everything. They didn't have to. They happened, and they were good. (pause 5 seconds)
Take one more breath, (pause) and as you let it out, come back to the room. (pause) Keep an eye out for the next small thing. It's probably already on its way.
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
- The examples ('A first sip of coffee. Toast with exactly the right amount of butter.') are prompts, not a list to rattle off. Slow down on each one so the listener has time to find their own.
- 'They won't hear it. That's fine.' should carry a gentle smile. It keeps the practice from getting too serious and makes the thank-you feel easy.
- In the recap, 'A taste. A person. A moment of looking after yourself.', honor each pause so every item lands as its own separate memory.
Try it three more ways
- Read it as an end-of-day reflection for a family at the dinner table, with kids in the room.
- Read it as an evening journal prompt, slower and more intimate, as if speaking to one close friend.
- Read it for a workplace wellness session, slightly brisker, with the 'someone' section aimed at coworkers.
Take it further
More scripts to practise
Frequently asked questions
How long is the "Three Small Things (Gratitude Meditation)" script?
264 spoken words, about 1 min 46 sec at a conversational 150 words per minute and 2 min 2 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, gently upbeat, sincere, slow, ~105-115 words per minute, with long pauses for remembering. Record a take with the teleprompter, listen back, and try one of the alternate reads to stretch your range.