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A BODY SCAN SCRIPT Begin by making yourself comfortable. Sit in a chair and allow your back to be straight, but not stiff, with your feet on the ground. You could also do this practice standing or if you prefer, you can lie down and have your head supported. Your hands could be resting gently in your lap or at your side.
The Body Scan Script is a tool for guiding clients in this exercise. The script instructs listeners to scan their body, from the toes to the head, observing any sensations they experience along the way. The script includes suggested lengths for pauses after each step.
Body scan meditations are a simple and effective way to begin learning mindfulness meditation. Introducing mindfulness through a body scan meditation can help those new to meditation by giving them a familiar object to focus their attention on.
wherever you feel it strongest in the body right now.... Body Scan with Liquid Sunlight. (PAUSE) As you just become increasingly comfortable in following the natural rhythm of the breath, I’d just like you to imagine now a steady flow from above the head. It flows almost like a liquid sunlight.
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).
7-Minute Body Scan Meditation Script. Here is a 7-minute standard body scan exercise you can do anywhere, anytime. You can extend it for as long as you like, even to a 45-minute version, but this depends entirely on your requirements and goals.
Body Scan Script. For a few moments, pay attention to your breathing. Notice how your abdomen rises when you breathe in deeply, and falls when you exhale. 20-30 second pause. Experience the sensations in your upper back and chest. Notice the feeling of clothing on your body. 10-20 second pause.
Guided Meditation Script. Mindfulness Body Scan for Self Compassion.
Create a more peaceful mindset in 4 weeks while cultivating mindfulness with this 20-45 minute guided meditation developed by UCLA MARC.
This 2 minute body scan script is a quick, straightforward practice for cultivating body awareness in the present moment. Foregoing a lengthy introduction, it dives straight into practice, an ideal meditation for taking mindful pauses throughout the day.