This 10-minute body scan meditation script guides meditators to be mindful of both tension and relaxation in the body. An advanced practice, this script offers minimal instruction on postural set-up and foregoes explaining what the body scan is. Instead, it opens by inviting listeners to observe sensation in the body, whether pleasant or unpleasant.
Body scan meditations are typically grounding, calming practices. However, it’s important to note that the goal of a body scan meditation is not to relax or calm the body, but to become more aware of the sensations that are present, and more capable of being present with them.
By encouraging us to observe what is arising in the body, this body scan mindfulness script helps us to become less avoidant or reactive. Over time, this allows us to address the body’s needs with more specificity and care.