Free 10 Minute Guided Meditation Script: Connecting to Your Body [PDF]

Welcome to this wonderful session of focusing by connecting to your body.

When we become disconnected from our body we may experience pain or lack thereof, so let’s get connected to our body today and every day by practicing these simple techniques.

First make sure you’re in a place where no one’s going to distract you and you can just relax.

Forget about the outside world and less focus on you.

You deserve to a wonderful way to connect to your body that all of us have is our breath, so breathe in very deeply commanding your body to breathe, it does it automatically but we can ask it to as well so breathe again deeply.

And when you breathe out, relax.

Just think of the word relax and see how it affects your body.

Let’s breathe in again connecting to the breath.

Breathing out relaxing.

You can say to yourself, “I don’t need to worry about anything right now during this session.”

You have dedicated this time to you.

You don’t need to be anywhere else right now and no one needs your attention

The only person that needs you is you.

Your body needs you to connect to it more regularly.

Your body likes when you give it a little bit of attention on a daily basis.

You can do this in several ways, one of the ways you already did today, the breath.

Connecting to your body by connecting to a big breath, or 5, however many breaths you want to take.

If you are feeling just a little stressed you only have to take 3 breaths and then you’ll feel better, more relaxed and if you’re really stressed, it is good to maybe set a timer for one minute and focus on your breathing.

Breathing deeply or just following your breath.

Connecting to our body by using the breath is such an amazing tool that anyone can use it at any time.

Now let’s connect to the sensations in our body, I like to call feelings we’re having in our body sensations.

You may think of things as painful or comfortable but let’s just call them all sensations during this session.

So notice the sensations in your body.

Different places feel different ways.

Now in particular, notice how your legs feel, connect with only your legs.

Experiencing any sensations.

Noticing any feelings.

And now let’s move to the entire torso, notice any sensations in your belly, chest and back.

Let’s focus on any sensations in arms.

And now only the hands.

Notice if your hands feel warm or cool, a little damp or a little dry.

The hands are a wonderful place to feel sensations.

It is my belief that we have special power in our hands, power that can heal power that can hold, and the way you access this power is by simply concentrating on it.

So right now, concentrate on your palms and wait for any sensations to arise, they may feel a little bit different than those other sensations of the body.

How do the palms of your hands feel right now?

What kind of sensations do you experience?

Everyone experiences the power in our hands a little differently, some describe it as warm others coolness.

Some people experience a kind of magnet effect, and others just say they feel the energy.

Notice if one hand is stronger than the other, focus on the strong hand, what does this sensation feel like?

If you were a scientist how would you describe it?

And now bring your focus to the weaker hand and just wait for the same sensation to arise.

And now let your hands equal out, both of them feeling the same amount of energy.

Good.

Now just think about your feet, connect with the soles of your feet in your mind and see if you can feel that tingling sensation here as well.

Wonderful.

See I told you that everyone had this ability, it’s just amazing.

Now let’s connect with the mind, some say it’s located in the brain and some say they don’t even know where the mind is.

And hear in your mind yourself saying “I am connected to my body”.

Hear it in your own voice “I’m connected to my own body”.

Hear these words ring in your mind in all different kinds of tones.

I am connected to my own body.

I am connected to my body.

Repeat this mantra and really feel these words.

And now let’s make a pledge to our bodies, let’s say “I promise to take care of you”.

Hear your own voice in your mind again speaking to your body “I promise to take care of you”.

And really feel how you want to make healthy choices.

Exercising, eating right, moving your body around, in practicing these meditation techniques such as the body scan or just noticing sensations or feeling that energy in your hands.

Take time every day to connect to your body and you will see your life will thrive in all areas.

Our body is our spiritual vehicle so let’s keep it clean and well oiled.

Thank you so much for joining me today and thank your body for being present with you all your life.

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This script has been crafted with love and formatted in a clear, organized layout, making it easy to read aloud for individuals or groups. It is suitable for personal and professional use, including YouTube videos and monetization, and for voiceover recordings.

Use this script to lead your own meditation, edit or alter the script to suit your needs, use it in courses you create and sell, or use it privately with your clients.

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