An Advanced Body Scan Meditation Script

Let’s begin by taking a moment to permit your body to settle into a cushty position (2 seconds).

You might close your eyes or keep them barely open allowing the spine to lift (2 seconds)

the shoulders to melt (5 seconds).

Today we’ll practice a body scan (5 seconds).

Taking a full breath in (2 seconds)

and an extended breath out (10 seconds).

Begin by bringing your attention into your body (5 seconds).

Notice the sensation of the burden of your body on the chair, or the ground,
wherever you might be (10 seconds).

And as you breathe notice how your chest and abdomen expand
to permit the air to enter your lungs (5 seconds).

What sensations are you aware of? (5 seconds)

And as you exhale bring awareness to the stillness
and spot the sense of relaxing more deeply (20 seconds)

Now bring your attention to the highest of your head,
noticing any sensations within the scalp (2 seconds),

down the back of the pinnacle (2 seconds),

to the perimeters (2 seconds), to the face (2 seconds).

Notice your jaw (2 seconds) for those who’re holding any tension in your jaw (2 seconds).

Let your face be soft (2 seconds),

chill out the muscles around your eyes and your mouth (5 seconds).

Respiratory in (2 seconds)

respiratory out (20 seconds).

Now notice your neck and your throat (2 seconds).

Allow them to be soft (10 seconds)

Notice your shoulders and arms,
feel any sensations as you permit your tension to maneuver out of your shoulders
right down to your upper arms, the elbow, to your forearms, wrists, hands, and fingers (15 seconds).