Free 15 Minute Body Scan Guided Meditation Script [PDF]

We will do a brief body scan that is helpful for anxiety, depression, insomnia and pain.

The body scan is a mindfulness practice that will allow you some time to be in your body fully and to get to know how it’s feeling right now with your attention and awareness.

It offers a time to learn to effectively sit with body sensations, like discomfort and tension.

The focus of this practice is not to try to change anything about our experience.

Remember, there is no right way to feel in the moment.

The key to this practice is actually to simply notice and accept whatever is present in the current moment.

As we go through this practice, I’m going to guide you to focus on various areas of the body noticing whatever arises.

If you realize you’ve become distracted or your mind wanders off, simply tune back into the sound of my voice and pick up with the practice.

You can begin this practice by finding a comfortable position either sitting or lying down.

You might find that if you lie down while doing this practice that you become tired and sleepy.

The goal of this practice is to try to stay present and awake in your experience, so if you do find that you become drowsy, it might be best to find a comfortable sitting position.

But what’s most important is that you feel comfortable.

So take a moment and find a comfortable position, and allow your body to come to stillness.

When you’re ready, gently close your eyes.

Take a moment to feel your body as a whole.

Bring attention to the fact that you’re breathing in this body.

Allow yourself to experience your breath in and out.

Not trying to change or deepen it in any way, simply notice it.

Try following the full cycle of your breath, the in breath, the out breath.

Relax into this natural rhythm and flow of your breath, and allow it to bring you more deeply into this moment.

On your next out breath, I’d like you to direct your attention and the breath down through your body, through your left leg to the toes of your left foot simply noticing any sensations that might arise, noticing the space between your toes, noticing any feelings of tension or tingling, perhaps noticing the temperature.

Expand your awareness through your foot and to your ankle, noticing the point of contact at the bottom of your foot, the surface and the structure of your foot and ankle.

And now rest your complete attention on your lower leg, again simply becoming aware of all of the sensations, just noticing.

No need to change anything about what you experience.

And now through your knee and the underside of your knee, expand your attention to include your thigh and up through your hip, again noticing any sensations, perhaps tingling, achiness, tension.

Perhaps you’re noticing a sensation of relaxation.

Whatever sensation you experience in this moment, attend deeply to it and allow it to be.

And now breath into the toes of your right foot, again allowing your attention to rest lightly, simply noticing the point of contact, perhaps the muscles, the tendons…

Bring your attention to your right shin and calf, the whole lower leg, up through your right knee, right thigh, and up through your hip, perhaps noticing any achiness or tension, tingling, paying attention to the temperature.

As you attend deeply to your body, you may notice sensations that feel strong or uncomfortable.

Allow yourself to be open with this experience and to breathe into the feeling of discomfort, simply noticing and allowing whatever you experience in this moment.

Notice through your waist and your abdomen any tension or holding, simply bringing your awareness to this area.

And now move up your body to focus on your lower back, noticing the position of your spine, the muscles along your spine, noting the sensation of your rib-cage as it rises and falls as you breathe.

And now bring your attention to your chest.

Are you aware of the sensation of your lungs expanding and contracting?

Or perhaps the beating of your heart?

Focus your attention on your collarbones and your shoulders, continue down your right arm through the elbow, the wrist, your fingertips, the spaces between your fingers.

And now come to the left side of your body from your shoulder down through your left arm, elbow, wrist, fingertips, bring attention and awareness to whatever sensations you’re experiencing in this moment.

And now focus your attention on your neck, your jaw, your face, and the crown of your head.

Take this moment now to feel the body as a whole from the crown of your head down to the tips of your toes, scanning for any sensation that might pull your attention, trying to open to that sensation.

And now as you sit with the experience of your body as a whole, bring your attention to your breathing, simply noticing your breathing body, awake, tuned in, relaxing into this rhythm and flow of your breath as it allows you to sit deeply in this moment.

And now as this practice comes to a close, take the moment to acknowledge the time you spent intentionally nourishing your body by resting in this awareness.

Congratulate yourself for the energy and the effort it took to stay aware and form an intention to continue to practice this in your everyday life and a wish that the benefits of this practice can flow into your experience of your everyday life.

When you’re ready, you can take a nice deep breath and open your eyes.

Create Meditations Like a Pro

Want to lead your own meditation sessions but not sure how to get started? Our guided meditation scripts are the answer!

They’re designed to be easy to read aloud, whether you’re addressing a group or flying solo. Plus, you can record your readings and share them online, and use them to spice up your own meditation sessions.

And if you want to offer a full meditation course, these scripts are perfect for that too!

Boosts Your Confidence and Skills

Leading a meditation session requires much confidence and skill to maintain a calming and peaceful ambiance.

With guided meditation scripts, you don’t need to worry about speaking what is on your mind.

Our scripts are designed to give you the right words at the right time, enabling you to build your confidence and deliver an excellent experience for your audience.

Helps You Create Audio and Video Recordings

Guided imagery scripts allow you to create high-quality recordings that you can share with your followers, clients, or sell as part of your business.

Whether you’re creating YouTube videos that attract thousands of viewers or building a membership-based meditation course, our scripts are adaptable for various mediums, giving you infinite possibilities for sharing your work.

Increases Your Credibility

As a meditation leader, you want your audience to trust your abilities to provide a calm and peaceful experience.

Using guided meditation scripts increases your credibility and positions you as a knowledgeable leader in meditation.

You will provide your clients with quality instruction and reliable content that will put their minds at ease.

Provides Inspiration and New Ideas

If you’re someone who struggles to come up with new and creative ways to lead your meditation, our guided meditation scripts will give you inspiration and new ideas.

You can use our scripts to focus on different aspects of meditation, like relaxation, mindful breathing, or visualization.

You can also add to or alter the script to suit your needs.

Who Are These Scripts For?

Whether you’re a pro or just starting out, our guided meditation scripts are tailored to suit your needs. Perfect for:

• meditation teacher or practitioner
• yoga instructor
• coach and counselor
• therapist
• mental health professional
• psychologist and psychotherapist
• voiceover artist
• content creator
• podcaster
• writer
• athlete
• app developer
• blogger

Our Guided Meditation Scripts Will Help You:

• Improve your meditation-leading confidence and skills
• Create audio and video recordings for your business
• Grow your business by increasing your credibility
• Find inspiration and new ideas for your own meditation(s)
• Read aloud to individuals or groups
• Enhance your self-improvement journey

What You Will Receive

Get ready to receive gorgeously designed PDF files that are a breeze to read, follow, and comprehend. Say goodbye to confusion and hello to clarity with our easy-to-use format.

These scripts can help you increase mindfulness and reduce stress, anxiety, depression, and overwhelm using proven techniques and methods.

To ensure the best experience, we suggest using a desktop device for your initial download.

Royalty-Free

• Create audio and video recordings that you can use for your business (including apps, YouTube, courses, and podcasts). You can share these recordings online and/or play them during sessions you lead
• Grow your business
• Use these scripts in courses you create, share, and sell
• Use these scripts privately and with your clients
• Edit and customize

Save significantly with our Bundle offers

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.

Instant Download

• Digital Download
• Digital file type(s): 1 PDF
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