Here’s a Sample of the “A Body Scan Script for Grounding” Guided Meditation Script:
Let’s begin by taking a moment to settle your body into a snug position
(2 seconds).
Chances are you’ll close your eyes or keep them barely open with a soft focus looking downward a couple of feet in front of you (2 seconds).
Allow your spine to lift and
your shoulders to melt (2 seconds).
Today we’ll practice a body scan (2 seconds).
Taking a full breath in (2 seconds) and a protracted slow breath out (2 seconds).
Bring gentle awareness to the respiratory (2 seconds).
Notice the in breath (2 seconds)
and out breath (2 seconds)
and spaces in between (10 seconds).
Bring attention to the highest of your head, notice sensations or lack of sensations
(2 seconds).
Move your attention right down to the back of your head, the perimeters (2 seconds),
to your brow (2 seconds), and face (5 seconds).
Move your attention to your neck (2 seconds), and your throat (2 seconds), and now shoulders.
Noticing what sensations you’re aware of.
Shift attention to your arms, upper arms, lower arms (2 seconds),
your hands (2 seconds), and fingers (2 seconds).
Bring your attention to your back, upper back
(2 seconds),
right down to the center (2 seconds), and down farther to your lower back (10 seconds).
