Guided 15 Minutes Body Scan Meditation
Body Scan Meditation Script
Take a deep breath. Before you begin, make sure you are sitting comfortably. You may choose to recline or to sit up right.
Begin to draw your attention to your breath.
As you breathe in, notice the pace of your breath. Notice as it flows into your body. Notice as it flows out of your body.
Allow yourself time to settle into your breath. Do not feel you need to make any adjustments to it, simply allow your own natural cycle of breath to deepen, causing you to become more relaxed.
When you are ready, begin to visualize a point of light at the center of your forehead. You may wish to think of this light as a small sphere.
This sphere of light is fully of energy. it is dynamic. With each breath, it expands and contracts slightly.
On each inhale it grows larger, and on each exhale it contracts.
Rest with the movement of this light for a few breaths.
At a slow, comfortable pace, begin to imagine this light moving throughout your body. Feel it as it moves down from your forehead and into your neck. Notice that as the light moves, you have a lighter, more vibrant sense of your own energy, and that vibrant feeling brings peace, ease, and spaciousness to any part of your body that it touches.
Now bring that light-energy into your right arm. Feel it moving slowly along your arm, stopping at your wrist. Release any tension here, and then move the sphere of light through each of your fingers, one after the other.
Slowly, the light moves back up your right arm, and enters the left half of your body. It moves down your left arm, revitalizing it, and coming to rest once again in your wrist. Take a few moments to move this light through each finger of the left hand.
When you are finished, move the sphere of light back up through your arm and into your heart center.
Allow it to rest in your heart center for several moments. Notice once again hoe your breath has changed, and re-center your attention on the connection between your breath and the movement of the light.
Feel the heart absorbing your natural light. As your attention rests with it, the heart pumps this invigorating, healing energy to all areas of your body.
Slowly, move it through your torso, pausing as you move down your body. Notice it rest in your solar plexus, your abdomen, your hips, and your sacral region.
Then, begin to move this sphere of light through your legs. Move it down your left leg, feeling it pass through your quads, your calves, and into your feet. Feel the light massage each of your left toes.
Then pass the light from your left foot to your right foot, pausing for a moment to move it through each of your right toes, and then gradually up your right leg, passing through your calves and your quadriceps.
In your own time, move the light back up through your torso, up through your throat, and bring it once again to the center of your forehead, at your third-eye chakra. Remain here for as long as is comfortable for you.
