Planking can feel intense, but when you approach it as a guided practice, it becomes easier to stay both steady and calm. This script is designed so you can listen to it or even repeat it in your mind while holding the position. It moves slowly through each part of your body, giving you cues to align and reminders to breathe.
Getting Into Position
Start on the floor with your hands placed under your shoulders, fingers spread wide. Step your feet back so your body forms a straight line from head to heels. Take one deep breath in, and one slow breath out.
Head and Neck
Let your gaze land just ahead of your hands. Keep your head in line with your spine, not dropping down, not lifting up. Imagine your crown reaching forward as your neck lengthens.
Shoulders and Arms
Press firmly into the ground with both hands. Spread the weight evenly through your palms and fingertips. Stack your shoulders right above your wrists. Keep your arms strong, elbows soft but engaged. Picture your arms as steady pillars, supporting you with quiet strength.
Chest and Back
Broaden through your chest. Avoid letting it sink toward the floor. Imagine gently pushing the ground away so your upper back is lifted and your chest is open. Feel the air moving in and out, expanding and releasing with each breath.
Core
Draw your belly button slightly toward your spine. Keep your lower back flat, not sagging or arching. This is your anchor point. Feel your core holding you steady, wrapping your whole midsection in strength.
Hips and Glutes
Level your hips with your shoulders. Don’t let them rise too high or sink too low. Give your glutes a gentle squeeze, just enough to hold your pelvis in place. Notice how this connects your upper and lower body in balance.
Legs
Straighten your legs fully and engage the muscles. Press your quads tight, activate your inner thighs, and let your legs reach long behind you. Feel the energy radiating down from your hips to your toes.
Feet
Press the balls of your feet into the ground. Push your heels back as though you’re trying to touch the wall behind you. Keep the weight balanced so your ankles stay steady and strong.
Breathing Into Stillness
Now, breathe deeply. Inhale through your nose, slow and steady. Exhale smoothly, letting go of tension. Each breath fuels the body with energy while keeping the mind calm. Notice the stillness inside the effort.
Holding With Awareness
Stay here, body aligned and breath steady. If your mind wanders, return to your breathing. If your body shakes, see it as your muscles growing stronger. Hold for as long as you can with presence and patience.
Releasing the Plank
When you are ready to come down, lower your knees gently, sit back into child’s pose, or rest in a comfortable position. Take a few breaths and notice how your body feels—strong, alive, and grounded.
This script turns a plank into more than just an exercise. It becomes a full-body meditation, reminding you to align, breathe, and focus from start to finish.
