Here’s a Sample of the “Mindfulness Body Scan for Wisdom” Guided Meditation Script:
This body scan meditation is best done seated,so you can remain alert and attentiveFind a comfortable position in a quiet placewhere you are relatively free from distractionClose your eyes or gaze softly at the floor ahead of youTurn your attention toward your breathBreathe patiently and evenly in and out through your noseLet the length of the breath out be at least as long as the length of each breath inDuring this body scan, we’ll walk through a contemplative meditationWhile the meditation is in part based on logic,The goal is to feel versus thinkAt any time, when the mind has arrived at a feltsense of open and relaxed spaciousnessFeel free to pause and simply rest there
We’ll begin by asking questions…Am I one thing, or am I many things?I have a body, and I have a mind, and those are two thingsSo if I am two things, I suppose my body could exist without my mind,And my mind could exist without my bodyBut body and mind cannot exist separately,So I must be one thing.But if I was one thing, how is it that I recognize separatenessBetween body and mind?And is my body one thing, or many things?If it was one thing, it couldn’t have parts. And yet I have all these body partsBut if it was many things, I suppose there would be many of me? Many bodies?There would be the me that’s in my toe, and the me that’s my footAnd if my body was many things, these things could exist separatelyAnd if they did, where would “I” be?
