Free 15 Minute Body Scan Guided Meditation Script for Pain Relief [PDF]

Make yourself comfortable, and close your eyes. 

Take a slow deep breath, and let go of any tension, as you feel yourself sinking into the surface you’re resting on, becoming still more comfortable and relaxed. 

Take another slow, deep breath, and release your thoughts, letting them drift far away. And take another slow, deep breath, and know that in this moment, all is well.

Imagine that within you is a control room, a place free of distractions, and filled with healing energy, where you can easily focus your thoughts, and influence your body’s responses very efficiently, and effectively. 

And imagine you’re about to walk up a flight of stairs, toward your control room now.

The first step is a brilliant ruby red color, and as you step upon it you feel yourself flooded with powerful, bright energies, bringing you a burst a strength to propel you forward.

Your second step is orange, and as the orange color flows through your body it helps you feel grounded and safe, with strong, sustaining support.

The third step is bright yellow, and as you step upon it, you become filled with joy and optimism, a sense that anything is possible, and you can succeed at whatever you put your mind to.

The fourth step is emerald green, and as you step upon it you’re filled with a feeling of deep peace, balance, and an inner knowing that all is unfolding perfectly, just as it should.

The sixth step is a clear, bright blue, and as it flows through you it brings mental clarity and focus, and the feeling that you can know whatever you need to know.

Nearing the top of the staircase, you step upon the seventh step, a rich amethyst purple. As you become flooded with this color you can feel your higher mind open, and sense your connection with all the positive forces of the universe, and beyond.

Stepping forward onto the landing, you’ll find yourself in a beautiful, dome shaped room, filled with golden white light, and delicate soft energy that seems to envelope and embrace you. 

This is your control room, a space designed to help you connect with all that is good, and create deep and lasting positive changes within you. 

The work you’re about to do here will help you move through the world with more ease and comfort, and enjoy your life more fully.

There’s a comfortable chair in your control room, and you know you’ve got a lot to do today, so you take a seat.

To begin, do a quick inner scan of your body, and notice the part that’s highlighting, for you to release pain. That’s where you’ll be focusing today.

Imagine that the pain you experience wants to better reveal its identity to you, and is beginning to take on its own three dimensional appearance. 

Notice or imagine its size and shape. Imagine its color. Imagine the texture of its surface. 

If you were to touch it, would it feel solid, squishy, spongy, crinkly, or another way? And if it were to make a sound, what would it sound like?

We can assume that your pain exists for a reason, but the reason might not be what you think it is. 

Although it may be connected to something going on physically in your body, it might also be connected to something going on mentally, emotionally, in relationship to other people, or about some other aspect of your life.

First, ask your pain what it’s been trying to tell you about your physical body, perhaps about something you’ve been doing or not doing, eating or not eating, and so on. 

Take a moment to listen carefully to what your pain has to say.

Now ask your pain what it’s been trying to tell you about your feelings and emotions, and if anything’s been bothering you that you might need to clear up.

Ask your pain if there’s anything else it’s been trying to tell you, that it thinks you need to know.

Now, ask your pain what you might need to do or change, in order for it to not need to get your attention so much. 

Take some time to receive this important information, and be very clear about any steps you’ll be taking to make a change.

Imagine you are taking all the information you’ve just received, and placing it on one sheet of paper, entitled, Information From My Pain.

Now imagine you’re rolling that paper up, and placing it in a chute in the wall of your control room. 

There is a button next to the chute. Once you press that button, the paper, with all the information on it, will be sent up the chute, and filed away in your system, so you can access it again whenever you need to. 

Press the button now. The paper flies up the chute with a whoosh, and the information has been filed.

You’ve now received all the information your pain had to give you, filed it away, and are prepared to make any changes you need to make. 

So, your pain won’t be needed nearly as much from now on. It’s time to clear it out of your body, now.

Imagine that the clear, golden white light from your control room is beginning to shine on your pain. 

Soon your pain begins to change color, and take on that golden white hue, and before long, it begins to shrink, growing smaller and smaller. 

Take some time to watch, as the golden white light continues to shine on your pain, until it’s so small you can hardly see it.

Now a gentle, rainbow-colored healing rain begins to fall on the area where your pain has been, dissolving and washing away any residue. 

Take some time to experience this gentle, healing rain as it clears and releases any remaining pain from your body, now.

From now on, any time you begin to experience pain, simply take a moment to listen to any message your pain may have for you, and then imagine that gentle, rainbow-colored healing rain dissolving, clearing, and releasing the pain from your body.

It will soon be time to bring this journey to a close. 

But first, ask for a sphere of light to be placed all around you, and this experience, so that all the positive benefits will stay with you, and anything that you’ve released can be left behind.

Take a moment to thank yourself for giving yourself this gift.

Bring your awareness gently back to your physical surroundings. 

Take your time, and when you’re ready, open your eyes, and feel awake, alert, and refreshed.

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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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