Here’s a Sample of the “Mindfulness Body Scan for Stress Relief” Guided Meditation Script:
Lie down in a comfortable, quiet place where you can be free from distractionsIf you’re supporting your head or chest, maintain a neutral neck and spineClose your eyes, to help turn your attention inwardBreathe gently and quietly in and out through your noseCount out 5 slow cycles of breathLet your whole body rest backDrop into the awareness that this is your time to be at ease, and to be stillLet yourself be present hereThere’s nowhere else you need to be,And nothing else you need to doThat’s more important than resting, right here, and right nowWe’ll begin with awareness of the head and faceWithout moving too much,Shut your eyes tight, scrunch up your nose, and pucker your lipsSqueeze tight every muscle of your face, your brow, your entire headHold this tension as tightly as you can for a long patient inhale breathThen with exhale, let go
Pay particular attention to the sensation of this releaseNotice sensation in the muscles of the faceNotice the process of movement from tight, to softNotice the feeling, of the face and head expanding into relaxationBe present with this feeling of letting go for as long as you’d like toAs we move through this meditation,You can pause at any timeWhen you’re ready, drop your awareness to your shouldersThe sides of your rib cageYour chest and your backYour belly and low backAware of your entire torsoAnd then as you lie here,With inhale breath, squeeze and flex this torsoSqueeze the sides of your body,Tighten your bellyActivate your back, your shoulders, your chestHold tight as you seek out activation in every last little corner of the torsoHold tight as you take a long inhale
