Body Scan

Group Mindfulness

Experience

Introduction to Group:

"Welcome, everyone. Today, we’ll be doing a body scan meditation. This practice helps us cultivate awareness of the body and can be very relaxing. It’s about noticing different parts of our body without judgment, simply observing what we feel and where we feel it. Let’s get started."

Instructions for Leading the Group:

  1. Find a Comfortable Position: "Please find a comfortable position where you can either sit or lie down. Make sure your back is supported, and you can relax fully. Place your hands gently by your sides or on your lap."

  2. Close Your Eyes: "Gently close your eyes or soften your gaze. This will help you focus inward and reduce external distractions."

  3. Deep Breaths: "Let’s begin by taking three deep breaths together. Inhale slowly, filling your lungs completely, and then exhale, releasing all the air out. With each exhale, allow yourself to feel more relaxed."

  4. Guide the Body Scan: "Now, bring your attention to the top of your head. Notice any sensations here—maybe you feel tingling, warmth, or nothing at all. That’s perfectly fine. Slowly move your focus to your forehead, your eyes, noticing any tension or relaxation."

  5. Continue Scanning: "Gradually scan down your body—your ears, your cheeks, your jaw. Take your time. Notice the neck and shoulders. Let any tension melt away as you breathe out. Move to your arms, hands, each finger, and then go to your chest, your belly, feeling the rise and fall with each breath."

  6. Lower Body: "Continue down to your hips, thighs, and knees. Observe any feelings or discomfort. Don’t try to change anything, just notice. Go down to your calves, ankles, and feet. Pay attention to each toe."

  7. Complete the Scan: "Once you reach your toes, take a deep breath and imagine the tension leaving your body through your feet, grounding you to the earth."

  8. Return Attention to the Room: "Take a moment now to feel your entire body as a whole, relaxed and present. Notice how you feel now compared to when we started."

  9. Open Your Eyes: "When you’re ready, gently open your eyes or lift your gaze. Take a moment to adjust, and bring this sense of calm with you as you continue your day."

    "Thank you for taking this time for yourself and for participating in this body scan meditation."

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