Body Scan Meditation Script

Perhaps you have heard of this body scan technique? Maybe you have seen or heard of meditation scripts that focus on different mindfulness exercises similar to this kind of relaxation strategy? This body scan meditation will help you to develop a gentle curiosity in your inner practice. It is an excellent tool for those learning to meditate and also for anyone already further along in their mindfulness journey. 

It can leave you feeling relaxed in an alert, energized way and is a vital tool for cultivating a deeper connection within yourself and with those around you. 

There are literally thousands of different techniques in the world that will teach you to meditate, this can be overwhelming for someone looking for guidance about where to begin a practice. One thing all these techniques tend to share, however, is an emphasis on cultivating a presence of mind, relaxed awareness, and a natural sense of mindfulness. 

Whatever process you follow, the general aim of meditation is to quiet the mind and create a sense of clarity, concentration, and calm. Some guided meditation exercises lead you to practice chanting, to focus on a specific object, or take you towards a specific visualization. Each has its own purpose and may be designed to help you develop self-compassion, greater concentration, resilience, boost your energy, or guide you towards peak performance at work or during sport. 

Have you ever tried scanning your body before?

This body scanning meditation is designed to help you relax, tap into the sensations in your body and release tension, but it’s also a wonderful way to connect you to what’s going on in your body and help you to recognize where you may be holding onto pain, anxiety, stress, and discomfort. It sounds simple but the body scan meditation benefits are numerous. By bringing awareness to what physical sensations you experience in your body on a daily basis, you also tap into your emotional and energetic body. 

What is a Body Scan Meditation? 

It is basically a different form of mindfulness meditation whereby you pay close attention to your physical self by scanning through different parts of your body. 

The mind and body are rarely working together in harmony. It’s so common for us humans to go through the motions of our lives without being truly present. How many times have you walked or driven home and arrived without really noticing how you got there? How many times do you just go about your daily activities with your body meanwhile your mind is elsewhere entirely? This is true for most of us when we are first beginning to meditate. It’s a common thing to simply sit and run through your to-do list, or think about what’s for dinner and mistakenly think that we are meditating. 

What makes the body scan meditation so great is that it teaches your body and mind to work coherently as one. That can be an incredibly useful tool for developing mindfulness and learning how to be consciously aware of what you are doing and where you are. It’s a skill you can take away from your meditation experience and into your everyday life. 

When to practice a Body Scan Exercise? 

It’s a good idea to do a body scan when you wake up. All you need is anything from 3 -10 minutes for it to be an effective way to start your day. You will see that when you begin your morning with these mindfulness exercises you are actually setting the tone for your entire day. You create the life you want on a day by day basis. You create the kind of day you have on a moment by moment basis. Imagine what you can achieve when you decide to take control of your well-being in this way! 

I promise you will in time develop a habit of mindfulness by sticking to this practice, which could very well change your life. Every morning you can feel relaxed, peaceful, focused, and aware. You can boost your energy, attention levels, develop an uncluttered mind and cultivate confidence, fresh focus, and positivity every single day. 

You don’t have to only do it in the morning, one of the best things about mindfulness meditation is that you can do it whenever you feel like it. You could even grab a few minutes at work in private and take a quick body scan, once you learn how you may not need to follow the script or a guided meditation. 

meditation bowl

How to practice a Meditation Body Scan 

You can be lying down or sitting, whichever is most comfortable and convenient for you. I recommend lying down or sitting with your feet flat on the ground, arms and legs uncrossed for the best results. But that is simply guidance, each person will discover their own process and find out what relaxation technique works best for their stress levels. There’s no real right method to meditate. You may even choose to do this scan at night, in order to create full muscle relaxation for a good night’s sleep. It’s up to you. 

You can discover different meditation scripts available to buy or you can use my own body scan meditation script below. 

Body Scan meditation Script 

The following meditation script is an example of how to practice this kind of mindfulness meditation. 

Begin by finding the most comfortable position for you. Gaze straight ahead as you take a deep breath in and out. 

Stay here for a few moments, breathing in and out. Allow your attention to settle into the present moment. 

If you find your mind racing, just gently bring it back to focus on another deep breath. 

As you take these breaths, try to really get a sense of your lungs filling with oxygen and your chest expanding. 

As you exhale, just allow the breath to go. Release any tension or stress with that exhalation. 

Close your eyes. 

We are going to practice a mindfulness body scan now..as you sit here quietly. 

Don’t worry about how to do this correctly. Just listen to the guided meditation script and relax. 

On closing the eyes you will immediately become aware of different sensations in your body. 

Notice how you are sitting. The weight of your body in your chair or wherever you are positioned. 

Become aware of your feet on the floor, notice how they feel as they make contact with the ground. Feel the pressure, weight, and vibration of the floor. Feel the relationship between the sole of your feet with the floor. 

Now, do the same with your arms and hands. Sense where they lie or rest. Feel the sensation of your hands on your legs or by your sides. 

You do not have to do anything, simply bring your attention to your arms and hands. 

Now you are going to shift your attention to the rest of your body, exploring it one piece at a time, focusing on all the different sensations that you feel. 

So start at the top of your head, noticing how your scalp feels. 

Next, feel your face and all the facial muscles there. Loosen them. Feel your mouth. Feel your jaw, let it relax. Let the tension go.

Now let your focus shift down your neck and throat and towards your shoulders. Let these body parts be soft, relax, and loosen as you scan down. 

Feel what is comfortable and what is uncomfortable. Where are the areas of tension and where are the areas of relaxation? Where is there lightness? and where is there heaviness? 

Do not get too caught up in your thoughts and feelings, the aim of the scan is to let your attention move smoothly throughout your body, feeling the sensations in each place. 

Wherever you may feel tension, aches, or even pain, decide to send your breath there like a healing tonic. Breathing through any discomfort and moving on to the next part of your body. 

Now move your focus to your heart area…your chest…down to your stomach area and navel. Is your stomach clenched? let it relax. Be soft. Let go of your worries. Allow any tightness to soften. 

Notice the upper back and the lower back. Allow yourself to release tension. Feel all the sensations that reveal themselves to you. 

Now, bring your attention to your legs. Travel down your thighs, knees, each shin, your calves, and down to your ankles. 

Resting your mind on each part of your leg and noticing the sensations. 

Finally, you reach your feet. Focus your attention on all parts of your feet. Every single toe. Back and front.

The sole of your foot, the heel. Leave nothing out.

Now, take a few moments to feel a total body overview as you scan your entire being. 

Take time to really become aware of how you feel and try to do this without judgment or getting caught up in why you feel tension or discomfort or what to do about it. 

The secret of the success of this method is that it teaches you a soft awareness of yourself. That sense of gentle curiosity that forms such a vital part of learning to connect deep within. 

Feel really present in your physical body, be aware of every single part of yourself. 

Feel gratitude for the beauty of your physical self. 

Stay here just breathing in a sense of yourself for a few moments.

Make an intention to go out into the rest of your day with an appreciation and new approach towards your body and well-being. 

You may open your eyes.

In Conclusion 

I believe that doing a regular body scan is one of the best mindfulness meditation practices you can do. 

Feel free to check out any other meditation scripts you may find, but I recommend practicing the technique as above, 

If you have time try it out right now, observe how you feel afterward! You don’t need headphones, you only need a quiet place where you will be undisturbed. 
Charlie Morley

I'm Charlie. I’m not a ‘guru’ or yogi with ten vipassana retreats under my belt. Far from it. I just enjoy Meditation and Yoga and want to create a daily routine that allows me to be present, mindful and in touch with consciousness and thought I would blog about the process.

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