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Mindfulness Scripts

The document provides instructions for a guided body scan meditation exercise. It guides the reader through focusing their attention on different parts of their body over the course of several minutes, noticing any sensations. It begins with settling into a comfortable position and focusing on breathing, then moves the attention from the top of the head down through the face, neck, shoulders, arms, back, chest, abdomen, legs, feet and toes, before bringing attention to the whole body and finishing with deep breathing.

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Mariarosaria Montefusco
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168 views

Mindfulness Scripts

The document provides instructions for a guided body scan meditation exercise. It guides the reader through focusing their attention on different parts of their body over the course of several minutes, noticing any sensations. It begins with settling into a comfortable position and focusing on breathing, then moves the attention from the top of the head down through the face, neck, shoulders, arms, back, chest, abdomen, legs, feet and toes, before bringing attention to the whole body and finishing with deep breathing.

Uploaded by

Mariarosaria Montefusco
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Let's begin by taking a moment to settle your body into a comfortable position (2

seconds). You may close your eyes or keep them slightly open with a soft focus
looking downward a few feet in front of you (2 seconds). Allow your spine to lift and
your shoulders to soften (2 seconds).

Today we will practice a body scan (2 seconds).

Taking a full breath in (2 seconds) and a long slow breath out (2 seconds).

Bring gentle awareness to the breathing (2 seconds).

Notice the in breath (2 seconds) and out breath (2 seconds)

and spaces in between (10 seconds).

Bring attention to the top of your head, notice sensations or lack of sensations (2
seconds). Move your attention down to the back of your head, the sides (2 seconds), to
your forehead (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 are 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), down to the middle (2 seconds), and down farther to your
lower back (10 seconds). Bring your attention to your chest, and now slowly down to
your abdomen (5 seconds) . Notice the way your body moves with each breath (5
seconds) . Notice your legs and your thighs (2 seconds) and maybe the sensation
where your legs wrest on your chair. Move down to your knees, and calves. Now down
to your ankles (2 seconds), feet (2 seconds), and toes (2 seconds). Notice what it feels
like for your feet to touch the floor. Now bring attention to your entire body from the
top of your head all the way to your feet (2 seconds). Just notice the whole body (2
seconds). Bring awareness to what it is like to be sitting here right now (2 seconds).
Finish with a full deep breath in and a long slow breath out (5 seconds). Slowly bring
your attention back to the world around you, open your eyes gently, allow your body to
move a little to see what it feels like (2 seconds). See if you can bring this connection
to your body and to whatever you do next or throughout the day (5 seconds) *ding* (15
seconds).

MindfulnessExercises.com
Integrated Practice: In your next meeting or conversation with someone today, try listening
mindfully while also putting some attention on your body language & your breathing.

Reflection Questions:
• How does the way you use your body impact how you feel?
• How others respond? How does attention on your body language and breathing impact
your communication?

MindfulnessExercises.com

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