Short Body Scan

Here’s a Sample of the “Short Body Scan” Guided Meditation Script:

Let’s begin by taking a moment to allow your body to settle into a comfortable position.

You may close your eyes or keep them slightly open. Willing the spine to lift, the shoulders to soften
(5 seconds).

Today we will practice a short body scan,
checking in with our bodies helps to settle the mind
and to notice what physiological sensations and emotions might be present (2 seconds).

Begin by taking a full breath in and a long breath out (5 seconds).

Now bringing awareness to the top of your body, your head, face, neck, shoulders (3 seconds).

Noticing any sensations, movements, any places of holding (5 seconds).

Now moving down to the arms and the hands (5 seconds).

Sensing the back of the body, the front of the body (3 seconds).

Sensing yourself seated.

Feeling the contact of your body with the chair or the cushion (10 seconds).

Now sensing your upper legs, your lower legs, and the feet (5 seconds).

Noticing if there are any particular places that call out for attention.

Places where sensations feel most vibrant or dynamic (10 seconds).