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