Create personalized meditation scripts for relaxation, focus, sleep, or emotional processing
I want a guided meditation tailored to my current needs. My goal for this meditation is [GOAL:select:relaxation and stress relief,better sleep,improved focus and concentration,managing anxiety,processing difficult emotions,building self-compassion,morning energy and intention setting,body scan and tension release,gratitude practice]. How much time I have: [DURATION:select:5 minutes,10 minutes,15 minutes,20 minutes or longer]. My meditation experience is [EXPERIENCE:select:complete beginner,some experience but not regular,regular practitioner]. Setting where I will meditate: [SETTING:select:quiet room at home,in bed before sleep,at work or office,outdoors,traveling,noisy environment - need extra focus cues]. Current emotional state: [STATE:select:stressed or anxious,tired and low energy,overwhelmed,neutral - just want to practice,good and want to maintain it,sad or processing something]. Imagery or themes I find calming: [IMAGERY?] Create a complete guided meditation script that I can read slowly to myself or have someone read to me. Include an opening to settle in, breathing exercises appropriate for my goal, body awareness or visualization as needed, the main meditation practice, and a gentle closing to return to alertness (unless for sleep). Pace it with natural pauses indicated. Use calming, present-tense language. Avoid anything jarring or stimulating if for sleep. Include brief notes on posture and setup before starting.
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Get Early AccessMeditation apps charge $70 a year for what is essentially someone talking slowly over ambient music. The scripts are generic, the sessions are one size fits all, and you get whatever today's featured meditation happens to be. If you need stress relief but the app serves you a "productivity booster," you are out of luck.
This prompt creates a meditation script tailored to exactly what you need right now. Tell the AI your [GOAL] (sleep, focus, anxiety relief, stress relief, self-compassion, or something else), set your preferred [DURATION], and indicate your [EXPERIENCE] level. It writes a complete script with breathing exercises, body awareness cues, visualizations, and a gentle closing. Pauses are marked throughout so the pacing feels natural when read aloud.
Beginner scripts include more guidance and simpler techniques. Experienced practitioners get less hand-holding and deeper practices. The setting matters too: a bedtime meditation in bed reads differently than a midday focus session at your desk. If you have imagery or themes that calm you (ocean, forest, warm light), mention them and the script weaves them in naturally. Save your favorite scripts in the Dock Editor and build a personal library you can return to whenever you need grounding. For a complete wellness practice, combine meditation with the Affirmation Generator or the Daily Journal Prompts.
Choose your [GOAL] for this session. "Better sleep" and "improved focus" produce very different scripts. "Processing difficult emotions" creates a gentler, more spacious meditation than "morning energy and intention setting."
Select your [DURATION] and [EXPERIENCE] level. A 5-minute beginner session is structured and guided throughout. A 20-minute session for regular practitioners includes longer silent holds. Match your time to what you can commit to without watching the clock.
Pick your [SETTING] and [STATE]. Meditating at work gets a discreet, eyes-open-friendly script. Meditating in bed before sleep gets a body-relaxation focus with no "return to alertness" closing. The AI adapts cues to your physical environment.
In [IMAGERY], describe what calms you: "beach at sunset," "mountain cabin," "floating in warm water." Leave blank for the AI to choose imagery that matches your goal. Personal imagery activates your relaxation response faster than generic scenes.
Read the script slowly to yourself, pause at the marked intervals, or record yourself reading it. The script includes posture and setup notes before the meditation begins. Use the same script multiple times before generating a new one.
Select "better sleep" as your [GOAL] and "in bed before sleep" as your [SETTING]. The script uses progressive body relaxation and avoids any alerting cues. It ends with continued quiet rather than a "wake up" closing.
Choose "improved focus" with "at work or office" as your setting. Get a discreet 5-10 minute session you can do at your desk. No lying down, no whale sounds. Just breathing and attention training.
Select "managing anxiety" as your [GOAL]. The script starts with grounding techniques (5-4-3-2-1 senses), moves to breath regulation, and finishes with body-based calm. Designed for moments when your mind is racing.
The "complete beginner" experience level includes explanations within the script itself. It tells you what to do with your hands, eyes, and thoughts. No meditation jargon. No assumptions about prior practice.
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