Guided Meditations/Body Scan Meditation

This resource is a guided meditation script for a body scan:

Begin by finding a comfortable seated position or lie down on your back with your arms by your sides and your palms facing up. Close your eyes and take a few deep breaths, inhaling through your nose and exhaling through your mouth.

Now bring your attention to your toes. Notice any sensations you may feel in your toes, such as warmth or tingling. As you inhale, imagine your breath flowing down to your toes and as you exhale, release any tension or discomfort in your toes.

Now move your attention up to the soles of your feet. Notice any sensations you may feel in the soles of your feet, such as pressure or tightness. As you inhale, imagine your breath flowing down to the soles of your feet and as you exhale, release any tension or discomfort in your feet.

Move your attention up to your ankles. Notice any sensations you may feel in your ankles, such as stiffness or soreness. As you inhale, imagine your breath flowing to your ankles and as you exhale, release any tension or discomfort in your ankles.

Now move your attention up to your calves. Notice any sensations you may feel in your calves, such as tightness or soreness. As you inhale, imagine your breath flowing to your calves and as you exhale, release any tension or discomfort in your calves.

Next, move your attention up to your knees. Notice any sensations you may feel in your knees, such as stiffness or discomfort. As you inhale, imagine your breath flowing to your knees and as you exhale, release any tension or discomfort in your knees.

Move your attention up to your thighs. Notice any sensations you may feel in your thighs, such as tightness or soreness. As you inhale, imagine your breath flowing to your thighs and as you exhale, release any tension or discomfort in your thighs.

Now bring your attention to your hips and pelvis. Notice any sensations you may feel in your hips and pelvis, such as tightness or discomfort. As you inhale, imagine your breath flowing to your hips and pelvis and as you exhale, release any tension or discomfort in your hips and pelvis.

Move your attention up to your stomach and lower back. Notice any sensations you may feel in your stomach and lower back, such as tightness or discomfort. As you inhale, imagine your breath flowing to your stomach and lower back and as you exhale, release any tension or discomfort in your stomach and lower back.

Now bring your attention to your chest and upper back. Notice any sensations you may feel in your chest and upper back, such as tightness or discomfort. As you inhale, imagine your breath flowing to your chest and upper back and as you exhale, release any tension or discomfort in your chest and upper back.

Move your attention up to your shoulders. Notice any sensations you may feel in your shoulders, such as tightness or discomfort. As you inhale, imagine your breath flowing to your shoulders and as you exhale, release any tension or discomfort in your shoulders.

Now bring your attention to your arms and hands. Notice any sensations you may feel in your arms and hands, such as warmth or tingling. As you inhale, imagine your breath flowing to your arms and hands and as you exhale, release any tension or discomfort in your arms and hands.

Finally, move your attention up to your neck and head. Notice any sensations you may feel in your neck and head, such as stiffness or discomfort. As you inhale, imagine your breath flowing to your neck and head and as you exhale, release any tension or discomfort in your neck and head.

Take a few deep breaths and then slowly open your eyes.