Guided Meditation For Voice Actors

This is a guided practice intended for Voice Actors. If you're a voice actor, this practice will help you to prepare for the upcoming week by setting an intention, deeply relax the body and reduce your stress.

Transcript

First,

Find a quiet place free of distractions.

Dim the lights.

Find a comfortable seat.

Spine is tall.

Shoulders relax away from the ears.

Hands rest comfortably on the knees or thighs.

Soften the muscles in the face,

Chin,

And jaw.

Eyes softly close or turn the gaze down at a still point in front of you.

Let your body sink into your seat.

Get comfortable.

Shift and move a little to let your body settle deeper down towards the earth.

Be comforted that at this time,

Everything is okay.

Nothing else matters right now.

Nowhere to go and nothing to do.

Here to simply feel your body and listen.

Don't worry if you don't hear everything that I say.

It's natural to flow in and out of conscious listening.

The deepest part of you,

Your core self,

Is always listening.

Whatever your experience today,

This practice will still work.

There isn't a wrong way to do this,

So let that go.

Simply listen without trying too hard.

You are in a safe environment,

Protected space,

Held space.

Come into stillness now and remain still for deep rest,

Deep nourishment.

Feel your natural breath,

Breath flowing in and out of you.

Release all the tension you may be hanging onto.

Go deep inside now,

Inside to notice your heart.

Soften the space surrounding the heart,

The ribs and chest.

Consider the joy and the feeling that voice acting brings to your life.

The people,

The community,

Going into your booth and using your words to bring creative projects to life.

Let your mind pause there,

Welcoming in all of the physical and emotional sensations that arise for a few moments.

Now create an intention for your week,

A positive statement in the present tense as though it's already happening.

For example,

I flow through life with ease and grace.

Use this phrase or come up with your own intention.

State it three times silently as though it is already happening.

Allow your awareness to travel through your body now on a journey of inner sensation.

Simply feel each part as it is mentioned and without moving.

Welcome all sensation just as it is.

Begin with the mouth.

Feel your mouth.

Feel sensation in your mouth.

Feel your jaw,

Lips,

Upper lip,

Lower lip.

Notice where the lips touch.

Feel the inside of the mouth,

Roof,

Tongue,

Teeth and gums,

Root of the tongue,

Center of the tongue.

Notice the sense of taste in the mouth.

Feel the left inner cheek,

Right inner cheek.

Now feel all the parts together as a whole.

Feel your mouth alive with sensation.

Notice your nose.

Notice the nostrils,

Left nostril,

Right nostril,

Both nostrils together.

Notice the breath flowing in and out of your nasal passages.

Follow the breath passed through the nasal passages all the way back into your head.

Become aware of your ears,

Right ear,

Left ear,

Both ears together.

Feel the wrinkles and folds of the ears,

Backs of the ears,

Earlobes and ear canals.

Follow ear canals to the inner ear.

Notice your ears receiving sound,

Listening intently.

Feel your ears hearing the vibrations of sound.

Feel your eyes,

Left eye,

Right eye,

Both eyes together.

Notice eyelids,

Then feel each eyelash.

Notice where the eyelids touch.

Become aware of the surface of the eyes,

Centers and backs of the eyes.

Feel your eyes now as vibrant energy.

Bring awareness to your crown,

The feel of your scalp,

Forehead and face.

Feel your whole head.

Feel your neck,

Back of the neck,

Sides of the neck and throat.

Notice your right palm,

Thumb,

First finger,

Second finger,

Third finger,

Fourth finger.

Feel your whole hand alive with energy.

Feel your wrist,

Forearm,

Elbow,

Upper arm,

Whole shoulder.

Notice your left palm,

Thumb,

First finger,

Second finger,

Third finger,

Fourth finger.

Feel your whole hand alive and filled with sensation.

Forearm,

Elbow,

Upper arm,

Whole shoulder.

Notice the notch at the base of your throat.

Become aware of the upper chest,

Upper back,

Shoulder blades.

Feel your heart center.

Notice your abdomen,

Ribs on the back,

Along with your solar plexus.

Feel your soft belly,

Navel center,

Pelvis,

Hips.

Feel your right hip,

Thigh,

Knee,

Lower leg,

Calf,

Ankle,

Foot,

Toes,

Sole of the right foot.

Feel again the pelvis,

Left hip,

Thigh,

Knee,

Lower leg,

Calf,

Ankle,

Foot,

Toes,

Sole of the left foot.

Notice both feet planted into the ground.

Feel now the entire back body resting against your chair or the cushion beneath your seat.

Bring your awareness to your whole back body,

Alive with sensation.

Feel now the front body,

Filled with radiant light.

Pour your awareness like liquid into the right side of your body.

Feel the right side.

Pour your awareness into the left side.

Feel your left side,

Alive with energy.

Feel your body as a whole,

Complete being.

Feeling the sensation throughout your entire body.

Slowly begin to shift your awareness back to your breath.

Your natural breath as it flows through you.

Feel the in-breath.

Note the out-breath.

As you exhale,

Imagine a wave passing downward through your body,

Carrying away tension and stress.

As you inhale,

A fresh wave flows upward through your whole body,

Bringing a sense of peace and calm.

Exhale,

The wave flows downward through your body,

Carrying away fear and doubt.

Inhale as a fresh wave moves upward,

Bringing in peace and serenity.

Now remember your intention.

Repeat it again three times as the present truth,

Three times to yourself.

It is the truth.

Notice your back body against the chair again,

And all the places you come in contact with the earth.

Notice the front body facing skyward.

Notice all of the space surrounding you.

Let your body and awareness expand outward into that space.

Fill the energetic space surrounding your body with a warm golden light.

Then begin to notice your breath.

Feel its rhythm and pace.

Slowly sense your wrists,

Feeling every sensation as you do.

Imagine you're wiggling your toes first,

Then gradually allow them to move.

Slowly rock your head side to side,

A slow awakening.

Draw a deeper breath into your belly,

Up into your chest.

Lengthen the spine.

Take another full breath in,

And as you exhale,

Imagine filling again with a warm golden light.

Notice how you feel.

Gently begin to draw your hands together at heart center.

Pause there.

Take a moment to notice the effects of your practice.

Notice if anything has shifted for you physically,

Mentally,

Emotionally,

Or energetically.

Then when you are ready,

Carefully open your eyes.

Namaste.

Reviews

This was a very nice meditation but I didn't see how it was more geared toward voice actors. Maybe I missed something as my mind can wander on occasion.

Very relaxing. An excellent way to enter into the booth.