Right here’s a Pattern of the “An Superior Physique Scan Meditation Script” Guided Meditation Script:
Let’s start by taking a second to permit your physique to settle into a snug place (2 seconds).
You might shut your eyes or maintain them barely open permitting the backbone to raise (2 seconds)
the shoulders to melt (5 seconds).
At this time we are going to follow a physique scan (5 seconds).
Taking a full breath in (2 seconds)
and a protracted breath out (10 seconds).
Start by bringing your consideration into your physique (5 seconds).
Discover the sensation of the load of your physique on the chair, or the ground,
wherever you might be (10 seconds).
And as you breathe discover how your chest and stomach broaden
to permit the air to enter your lungs (5 seconds).
What sensations are you conscious of? (5 seconds)
And as you exhale deliver consciousness to the stillness
and spot the sense of enjoyable extra deeply (20 seconds)
Now deliver your consideration to the highest of your head,
noticing any sensations within the scalp (2 seconds),
down the again of the pinnacle (2 seconds),
to the perimeters (2 seconds), to the face (2 seconds).
Discover your jaw (2 seconds) should you’re holding any pressure in your jaw (2 seconds).
Let your face be gentle (2 seconds),
chill out the muscle tissues round your eyes and your mouth (5 seconds).
Inhaling (2 seconds)
respiration out (20 seconds).
Now discover your neck and your throat (2 seconds).
Allow them to be gentle (10 seconds)
Discover your shoulders and arms,
really feel any sensations as you enable your pressure to maneuver out of your shoulders
right down to your higher arms, the elbow, to your forearms, wrists, arms, and fingers (15 seconds).
