How often do you take time to ground yourself through a body scan practice? While body scan meditations may not be for everyone, they can often help to relax the body and quiet the mind. They bring us back to the ‘here and now’.
This body scan script is a wonderful practice to help you (or your students) ground in the midst of a busy day. It is a straightforward, 10-minute meditation that may help to relax the physical body and bring spaciousness to the mind.
May this practice be supportive for you - or if you’re a mindfulness teacher, for those that you lead.
Here’s a Sample of the “A Body Scan Script for Grounding” Guided Meditation Script:
Let's begin by taking a moment to settle your body into a comfortable position
(2 seconds).
You may close your eyes or keep them slightly open with a soft focus looking downward a few feet in front of you (2 seconds).
Allow your spine to lift and
your shoulders to soften (2 seconds).
Today we will practice a body scan (2 seconds).
Taking a full breath in (2 seconds) and a long slow breath out (2 seconds).
Bring gentle awareness to the breathing (2 seconds).
Notice the in breath (2 seconds)
and out breath (2 seconds)
and spaces in between (10 seconds).
Bring attention to the top of your head, notice sensations or lack of sensations
(2 seconds).
Move your attention down to the back of your head, the sides (2 seconds),
to your forehead (2 seconds), and face (5 seconds).
Move your attention to your neck (2 seconds), and your throat (2 seconds), and now shoulders.
Noticing what sensations you are aware of.
Shift attention to your arms, upper arms, lower arms (2 seconds),
your hands (2 seconds), and fingers (2 seconds).
Bring your attention to your back, upper back
(2 seconds),
down to the middle (2 seconds), and down farther to your lower back (10 seconds).
How to Use the Body Scan Script
Body scan practices are one of the foundational mindfulness practices. So whether you’re looking to deepen your own embodiment of mindfulness or help others develop theirs, this body scan script may be supportive for you.
Consider these four ways of using this script:
Conclusion
Your body is always with you. How often do you make time to check in with it? This guided body scan script is a wonderful, 10-minute practice for coming back home to the body. May it serve you and/or those that you support.
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