Written by:

Updated on:

February 6, 2024

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.

  • Practice Time: Approx. 10 minutes
  • Purpose: Presence, Grounding
  • May Help With: Relaxation, Quieting the Mind
  • Practice Level: Intermediate
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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).

Body scan script, A Body Scan Script for Grounding

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:

  • Deepen Your Personal Practice: Read through this script to familiarize yourself with the practice. Then, find a safe and comfortable space where you can practice from memory.
  • Record and Share as a Lead Magnet: Record yourself guiding this script and share the file as a lead magnet on your website.
  • Lead an In-Person Meditation: If you’re leading a group in-person, consider using this body scan script. It can be a standalone practice or added onto the end of a longer class (i.e. a yoga class).
  • Go Live on Social Media: Consider using this script during a live guided meditation on your social media platform of preference.


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.

About the author 

Sean Fargo

Sean Fargo is the Founder of Mindfulness Exercises, a former Buddhist monk of 2 years, a trainer for the mindfulness program born at Google, an Integral Coach from New Ventures West, and an international mindfulness teacher trainer. He can be reached at [email protected]