Here’s a Sample of the “Mindfulness Body Scan for Body Awareness” Guided Meditation Script:
Find a comfortable and quiet place to sit or lie downClosing your eyes can help turn your attention inwardBreathe slowly and patiently in and out through your noseNotice the breath, and let a focused attention on breathGradually transform to a focused attention on the body itselfNotice your postureAnd the felt sense of your body as a wholeFor 3 to 5 cycles of breath, just be here now,Present with body and breathNow bring your awareness to the crown of your headNotice what sensation is present hereNotice if this sensation has a color, size, temperature or shape?What are the boundaries of this sensation at the crown of the head?What are the boundaries of the crown of the head?Can you find the center of this sensation?Is it moving, changing? Or still?
And at any time, if you feel no sensationNotice that too.Just remain present and aware of that particular area of your bodyPerhaps sensation will arise, perhaps notAs you notice sensation, in the crown of your head,Notice too, how your mind labels that sensation.How the mind describes it, and if the mind labels it as good or bad, pleasant or unpleasantOr neutralAnd notice too, your reaction to this labelIs there a reaction in the body itself? Or in your mind?Be present with all of itEverything is allowed hereEverything is given roomOur intention, is to simply noticeAnd now do the same as you shift awareness down to the space behind your eyesIs there a temperature here? A color, a shape?As you notice the movement of breath, in and out through your noseIs there sensation?And how is that sensation labeled?Is there a reaction?
