Body Scan, Advanced

Here’s a Sample of the “Body Scan, Advanced” Guided Meditation Script:

Let's begin by taking a moment to allow your body to settle into a comfortable position (2 seconds).

You may close your eyes or keep them slightly open allowing the spine to lift (2 seconds)

the shoulders to soften (5 seconds).

Today we will practice a body scan (5 seconds).

Taking a full breath in (2 seconds)

and a long breath out (10 seconds).

Begin by bringing your attention into your body (5 seconds).

Notice the feeling of the weight of your body on the chair, or the floor,
wherever you are (10 seconds).

And as you breathe notice how your chest and abdomen expand
to allow the air to enter your lungs (5 seconds).

What sensations are you aware of? (5 seconds)

And as you exhale bring awareness to the stillness
and notice the sense of relaxing more deeply (20 seconds)

Now bring your attention to the top of your head,
noticing any sensations in the scalp (2 seconds),

down the back of the head (2 seconds),

to the sides (2 seconds), to the face (2 seconds).

Notice your jaw (2 seconds) if you're holding any tension in your jaw (2 seconds).

Let your face be soft (2 seconds),

relax the muscles around your eyes and your mouth (5 seconds).

Breathing in (2 seconds)

breathing out (20 seconds).

Now notice your neck and your throat (2 seconds).

Let them be soft (10 seconds)

Notice your shoulders and arms,
feel any sensations as you allow your tension to move from your shoulders
down to your upper arms, the elbow, to your forearms, wrists, hands, and fingers (15 seconds).