10 Minute Body Scan Meditation Script

This 10-minute meditation body scan script is a powerful tool that you can use to bring yourself into the present moment. Have you tried it?

When I first discovered the body scan meditation practice I was a little bit skeptical. Most people are when it comes to meditation and mindfulness. Im not sure what it is about humans, but we tend to be very cautious when it comes to anything sounding too “woo woo” and not widely accepted by the mainstream.

“Woo wooness” aside I decided to give this body scan meditation script a try and quickly latched onto the benefits of scanning my body. Not only is it a great way to relax and become more aware, after you do a body scan you walk away from it with a sense of peace, focus and acceptance of all things around you.

I do a mindfulness body scan as soon as I wake up, it effectively sets the tone for my day in a way that coffee just can’t. “Wooooosaaaa”, calm, peace, uncluttered mind and fresh focus to face the day and all the challenges it brings.

Sometimes if things get a little bit crazy I will sit down and do another scan. I prefer the short mindfulness body scan because I can do it quickly and easily. Below is a 10 minute guided audio body scan I use.

If you have time you can do one right now, observe how you feel afterward.

“Through practicing body scan awareness meditation, we can greatly reduce the detrimental effects of stress and make our working lives pleasant and enjoyable.” 

Christopher Dines

Why do a 10 minute body scan?

Practicing a 10 minute body scan on a regular basis has many benefits:

  • Brings focus to your mind
  • Shifts your attention away from negative thoughts
  • Reduces anxiety
  • Reduces stress
  • Creates a connection from your mind to your body

How Do You Do A Meditation Body Scan?

Allow yourself a minimum of 10 minutes. As you become more comfortable with this practice you can go for longer periods of time. I prefer 10 minutes myself because its something I can do quickly with great results.

  • You can choose to lay down or sit up. Just be comfortable.
  • Close your eyes.
  • Start by bringing awareness to your body breathing in and out. Notice where your body touches the floor or chair. Be aware of where your body is in your space. Take as much time as you need to get a good feeling of where you are and what you feel.
  • At some point, when you feel ready, breathe in deep and long. Pay attention to the air rushing into your lungs and the movement inside of your body.
  • Now start exploring your body one piece at a time. You might start at your toes, notice any sensations you feel and then let it go. Move onto the bridge of your feet, then to your ankles, shins, calves and so on. Keep focusing on individual parts of your body, all the while experiencing the sensations within each body part until you get to the top of your head.

Meditation experiences may differ | What are you feeling?

The meditation experience and sensations you feel might be different to the sensations I will experience. They can come in the form of tingling, pressure, pain, tightness, cramps, heat, cold or buzzing.

If you find that you don’t notice any of these sensations and your body part just feels neutral, that’s ok too. Just be with the neutral feeling, notice that it’s neutral and move on.

Be curious of what’s happening, this is the main point of the body scan. Investigate whatever you are feeling with as much awareness as you can. Then move your focus intentionally away from that body part and move to explore the next.

  • Your attention will wander, that’s just your mind for you. When your mind wanders and you notice that it’s wondering, don’t get frustrated or angry, just gently refocus back to what you were doing. With practice, you will get better at holding your attention for longer periods of time.
  • Once you finish exploring your body piece by piece and you feel satisfied, take a moment and focus your attention on the entire body. See yourself as you sit or lay and experience each breath entering and leaving your chest.
  • When you feel ready you can open your eyes slowly and mindfully.

Come back to the world

Once your eyes are open allow yourself a few seconds before you get up. Take note of your surroundings, the room, the walls, furniture etc. Be mindful and look at things as if it’s the first time you are seeing them.

Notice how you feel, relaxed, rejuvenated or at peace. Extend these feelings into your day.

Remember you can do these scans whenever you have a bit of time on your hands. If you are crunched for time however I recommend scheduling in a time, consider it an important meeting with yourself.

To sum this up

In this article we explore why we consider mindfulness to be a superpower. It allows us to look at our lives through a clear lens, a lens uncluttered by mind numbing worry and fear. Practicing mindfulness will help bring you to the present moment so that you can experience life as it is. Right here, right now.

I hope that you will practice this mindfulness body scan as much as you can. let us know how it works for you and what might come up in your scans. Bookmark this page so that you can access the audio whenever you need to.