ten minute guided meditation
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Body Scan Guided Meditation for Stress & Anxiety

Body Scan Guided Meditation

Body Scan Guided Meditation

Have you ever noticed that when we feel stressed or anxious we feel it in different parts of our body? Some of us notice our breath getting faster, some of us may notice our stomachs getting queasy. When we can notice where we feel our stress, it’s almost like an early warning signal. Paying attention to our bodies can help us release the tension and quiet our minds…

Click below to start the guided body scan meditation. Enjoy! 🙂

 


Here’s the guided meditation script:

 

Have you ever noticed that when we feel stressed or anxious we feel it in different parts of our body?  Some of us notice our breath getting faster, some of us may notice our stomachs getting queasy.  When we can notice where we feel our stress, it’s almost like an early warning signal.

Paying attention to our bodies can help us release the tension and quiet our minds

 

Make yourself as comfortable as possible in a position that will allow you to be relaxed and still for the length of the meditation.

 

Now taking a full deep breath in… Hold your breath for a brief moment… And then as you release it let it out with a sigh…

 

Allow your body to completely relax and sink into the support of your position.

 

If you haven’t already, then gently close your eyes.

 

Focus your awareness on the rhythm of your breath…. Without trying to change the way you are breathing… Just watching the way it moves through your body…

 

Feel how your chest and belly slowly expand and contract back with each inhalation and each exhalation….

 

With each exhalation feel your body slowly loosening…. Becoming softer and more relaxed with each out breath…

 

….

 

Begin to imagine that your body is like a balloon….

 

each time you inhale, feel it expanding…

 

And on each exhale feel it shrinking down completely…

 

Your body becoming more and more relaxed as you continue to breathe…

 

There is no need to hold any tension…

 

Just llow your body to become relaxed and floppy as though all the air has been released…

 

Feeling completely relaxed….

 

 

Focus your attention now onto your right hand….

 

Without moving your hand, become aware of any sensations you can feel here…

 

Perhaps you can feel tingling, tickling, touch or a temperature… They may be pleasant or unpleasant…..Maybe you can’t feel anything… That’s Ok.

 

….

 

Move your focus up along your right arm…  Notice how your arm feels…Can you feel any sensations here?

 

Now your left hand…. Are there any sensations you can notice in your left hand?….Seeking out even the most subtle tingling sensations…

 

 

And now move your focus up along your left arm… Seeing if you can notice any sensations here..

 

….

 

Now become aware of how your shoulders and neck are feeling… Are there any sensations that you can feel in these areas?

 

Sometimes its easy to not even notice sensations until you take your awareness there…

 

 

Move your focus up to your head and face…

 

Noticing any sensations that you may be able to feel…

 

On your lips… Can you feel the contact between your lips…

 

Your eyelids? Any sensations there?

 

Are there any other sensations you can notice?

 

Now pay attention to your jaw, your teeth…

 

Are they clenched or unclenched?….

 

Now move to your shoulders….

 

Do you notice any sensations here?…

 

Move your focus down your chest and belly… Noticing if any sensations stand out in these areas?

 

Scanning over your back….Seeing if you can feel any sensations in these areas…

 

….

 

And then focus on your right leg and foot… Feeling for any sensations you may be able to notice in this area….

 

 

Switch your focus over to your left leg and foot and feel any sensations you may notice in this area…

 

Does your left leg feel different from your right leg, or do they feel the same?

 

….

 

 

Become aware of your whole body…

 

And specifically focus on the sensation of touch….

 

 

Feel the sensation of your breath as it enters and leaves the tip of your nose….

 

Maybe noticing whether your breath is slightly cooler on the inhalation than on the exhalation….?

 

 

Notice if you can you feel the clothes against your body…

 

Perhaps the feeling of your clothing is more obvious in certain parts than others….

 

 

Can you feel the air on your skin?

 

 

Become aware of the contact between your body and whatever is supporting you….

 

Feel any parts of your body that may be in contact with other parts…

 

 

Now, letting go of this awareness of sensations….

 

(5 second pause)

 

And slowly begin to deepen your breath…

 

Slowly start to wiggle your fingers and your toes…

 

And if you like you can stretch out through your whole body…  You may wish to gently turn your head from side to side…

 

Just waking your body up after it has been sitting still….In any way that feels comfortable for you…

 

And when you are ready, you may open your eyes

 

(5 second pause)

 

(Bell)

 

We hope you enjoyed this guided meditation! 🙂