Feel your left forearm relax completely as the relaxation washes over it. (((((((((((((((((((((((((((((((((((((((((((((((((((�� d d" �� �� 8 !1"AQaq�2B�R�#r�T�������� �� !Qa�� ? Completely soften and relax your right calf. Feel the front of your neck soften and relax completely. GenXMindfulness.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Sit in a chair and allow your back to be straight, but not stiff, with your feet on the ground. 7 0 obj You can notice your body seated wherever you’re seated, feeling the weight of your body on the chair, on the floor. Feel the wave wash back up from your left foot all of the way back up to the top of your leg. At the end of the practice, where appropriate, you can open up conversation for participants to share their experience. A 5-Minute Mindfulness Body Scan Meditation Script. ���&���1A]}s�#Mӭ��宮� � �j9?p+����4�o��I���r�����|ɕs�X1�_�V_�8?�e�P�w���^-�;������*���Ԑ�_ ���G�Ks��2���+n~[��?j��.p��f��ƃ���f���=So-���N�.��U g-�.1�{WN�+���>�m���:}���:�p�w�Q m�����2kqr� �q�V$bof����E)J)J)J.�"28ʰ*A� Click here to peek inside and see a preview of this book. Begin by bringing your attention into your body. Over the years of researching various meditation programs, I’ve found out that some of them work better than the others. endstream This body scan advanced meditation script is a simple guide for leading a body awareness practice. Jon Kabat Zinn’s full body scan meditation script is a powerful and unique technique that you can use to increase your mind-body connection. Whether you are taking a meditation class, recording a meditation for a loved one, or for yourself, there are many reasons that you may need a free body scan meditation script. What if you want to record this body scan guided meditation script for yourself, how would you do that? Completely soften and relax your left calf. You’ll need to have a free Adobe Reader to view the PDF file (many computers have this already). ↓. Usually, the meditation will have you focus on one area of the body, relax it, and from there move to different parts of the body, releasing tension as you go-in essence, “scanning” your body for tight spots. It is helpful to keep the spine straight and Both arms and hands are heavy and relaxed. Don’t forget to download a pdf copy for access to this body scan meditation in easy to read, printable form, along with the 15 minute and 5 minute body scan meditation versions. Any remaining tension in your entire torso washes away completely, leaving it soft and heavy. 6 0 obj The wave of relaxation washes up over the bridge of your nose and softens it. 30 Scripts for Relaxation, Imagery & Inner Healing Volume 1 – Second Edition by Julie T. Lusk offers 30 guided meditation scripts with great reviews from beginner meditators to chaplains. Soften the areas on the sides of the knee cap. Both legs, both, ankles, and both feet are heavy and soft. Feel the softening and relaxation flow up into your right hamstrings. << /Filter /FlateDecode /S 59 /Length 80 >> All tension in your jaw is gone and it feels heavy and soft. %PDF-1.5 Soften the areas on the sides of the kneecap. The back of your neck becomes heavy and soft. The most optimal way to prepare for a guided body scan meditation is to adjust this session to the time you have available. This program was made to help you effortlessly replenish your energy levels, release bodily aches and pains, and to stamp out stress. What I’ve found in my research is that specific brainwave sounds stimulate specific points of your brains and help you achieve desired results faster and stronger. You could refer to Glenda Cloverleaf’s book, or if you want basic instructions pronto, I’ve got you covered! Take one long, slow, deep breath in and then let it out slowly. The area around your right shoulder blade softens. Body Scan Meditation Script Find a comfortable position in which to sit. Relax the top of your left foot, and the bottom of your right foot. << /BitsPerComponent 8 /ColorSpace /DeviceRGB /ColorTransform 0 /Filter /DCTDecode /Height 100 /Subtype /Image /Type /XObject /Width 100 /Length 2169 >> The area around your spine gets completely softened, loosened, and relaxed. Now scan your body from your head to your toes. This site also participates in other affiliate programs and is compensated for referring traffic and business to these companies. If you’re comfortable doing so, allow the eyes to gently close. Feel a wave of relaxation start at the top of your left leg and wash all of the way down to the foot, releasing any remaining tension and softening it further. Notice how the top of your right shoulder, your right tricep and bicep, right elbow, right forearm, and right hand feel. Don’t force your body to change how it feels but instead try to accept its signals…this is the way your body and mind speaks to you… instead of shutting it all down respect that… listen to it… cherish every single message to learn something more about your body and how it reacts to things, emotions or illness… Did you know that muscular tension is strictly linked to stress, anxiety, and worries? This body scan meditation script will help you relax and energize your body by focusing on every part of your body. Whether you are taking a meditation class, recording a meditation for a loved one, or for yourself, there are many reasons that you may need a free body scan meditation script. Start by bringing awareness to your body breathing in and out. The area around the spine in your upper back gets completely softened, loosened, and relaxed. Unify Cosmos is dedicated to seed the positive aspects in everyone life and we do this through promotion of spiritual initiatives. 11 0 obj One of their many mindfulness programs is this 14-Day Meditation Program. Feel the wave of relaxation wash all of the way down from your shoulders to your hips, then back up again. Feel a wave of relaxation from your right collarbone to the top of your right shoulder. Relaxation washes over the space between your upper lip and nose and flows over your face, relaxing your jawbone and joints completely. *Advertising and Affiliate Disclosure: Some of the links in this post are affiliate links and if you go through them to make a purchase I will earn a commission. 10 0 obj To make it easier for you to use, get your free download that includes a printable pdf of this body scan meditation script along with a 15 minute and 5 minute body scan meditation script, all ready for you to print! 9 0 obj << /Linearized 1 /L 68587 /H [ 764 157 ] /O 10 /E 65218 /N 3 /T 68285 >> Here’s a very good body scan meditation script in addition to the mp3 file above that you could record in your own voice and create a very effective meditation session for yourself. Feel the wave of relaxation wash up over your abdomen. This body scan meditation script will help you relax and energize your body by focusing on every part of your body. As I mentioned it only activates your natural brain’s frequencies. You can draw on this inner-peace anytime that you need it. And as you take a deep breath, bring in more oxygen enlivening the body. Focus on the palm of your left hand as relaxation flows into it, softening it. Of course, Amazon offers myriad books, all affordable, full of meditation scripts you can begin using today if you have Kindle. Any remaining tension in your right hip and glutes washes away completely, leaving them completely soft and heavy. Get your free copy below of the pdf version of this script along with a copy of the 15 minute body scan meditation and quick 5 minute body scan meditation script! Bring your awareness to your shoulders… the biceps… the triceps… the forearms… your hands. 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