More Meditation Scripts

Meditation Scripts Link

Body Scan, Intermediate

Body Scan Intermediate is a great practice for releasing stress. It guides readers and listeners through this type of mindfulness exercise. It also includes reflection questions to ponder at the end. How does the body impact the mind?

Enter your name and email address to download this 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).

Body Scan Intermediate

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).

Bring your attention to your chest, and now slowly down to your abdomen (5 seconds).

Notice the way your body moves with each breath
(5 seconds). 

Notice your legs and your thighs (2 seconds) and maybe the sensation
where your legs wrest on your chair.

Move down to your knees, and calves. Now down to your ankles (2 seconds),
feet (2 seconds), and toes (2 seconds). 

Notice what it feels like for your feet to touch the floor.

Now bring attention to your entire body from the top of your head all the way to your feet (2 seconds). 

Just notice the whole body (2 seconds). Bring awareness to what it is like to be sitting here right now (2 seconds).

Finish with a full deep breath in and a long slow breath out (5 seconds).

Slowly bring your attention back to the world around you, open your eyes gently, allow your body to move a little to see what it feels like (2 seconds).

See if you can bring this connection to your body and to whatever you do next or throughout the day (5 seconds)

*ding* (15 seconds).

Integrated Practice: In your next meeting or conversation with someone today, try listening mindfully while also putting some attention on your body language & your breathing.

Reflection Questions:
• How does the way you use your body impact how you feel?
• How others respond? How does attention on your body language and breathing impact your communication?


Useful Links

330 Mindfulness Worksheets

Step-by-step guidance for developing mindfulness for your health, relationships, career, meditation and more!

50% OFF

  • Safely download them all to your own computer
  • Nicely designed PDF's with writable fields to add your reflections, answers and journal entries
  • Expertly designed for both beginners and advanced mindfulness practitioners
  • Organized into separate folders, based on health, relationships, career, self-discovery, purpose, formal meditation, and more
  • Evidence-based practices for increasing a sense of peace, calm, clarity, care and confidence
  • 100% Money-Back Guarantee
200+ GUIDED Meditation Scripts

Discover the world's most popular mindfulness meditation scripts that make a positive impact on people's well-being.

50% OFF

  • Safely download them all to your own computer
  • Elegantly formatted for you to read easily and confidently at your own pace
  • Learn how to do many new mindfulness meditations , while deepening your experiential understanding of the one's you're practiced
  • Evidence-based meditations for cultivating calm, self-compassion, embodied presence and resilience
  • Guide these meditations for others to make a positive impact on the qualify of their day-to-day lives
  • 100% Money-Back Guarantee
330 Mindfulness Worksheets

Download Simple Steps Anyone Can Follow

50% Off

  • Instantly download all of our best worksheets, categorized by 8 topics
  • Writable pdf's for you to print or share
  • Includes writable fields to write your reflections, answers and journal entries
  • Organized by meditation, health, relationships, career, self-discovery, purpose and more. Complete Index included
  • Evidence-based 

Guiding Meditations Just Got 200x Easier

50% Off

  • Instantly download our best guided meditation scripts, categorized by topic
  • Easy-to-follow pdf's for you to print or share
  • Step-by-step instructions for guiding a wide variety of mindfulness meditations
  • Deepen your own meditation while helping others
  • Evidence-based for increasing calm, care, confidence, connection, self-compassion, embodied presence and resilience

Teach mindfulness.
Make a difference.

Become a certified mindfulness meditation teacher and make a meaningful difference in people's lives.

__CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"62516":{"name":"Main Accent","parent":-1}},"gradients":[]},"palettes":[{"name":"Default Palette","value":{"colors":{"62516":{"val":"var(--tcb-skin-color-0)"}},"gradients":[]}}]}__CONFIG_colors_palette__
Learn More

You may also like

{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}

Try Our Free 100-Day Mindfulness Challenge

Free Mindfulness Exercises Delivered Each Day

Receive daily mindfulness meditations, worksheets and infographics to help you start each day mindful.