Free tool
Body scan meditation script
Read slowly or record it in your own voice. Keep the practice gentle and stop if it becomes uncomfortable.
10-minute body scan
Bring attention to the feet. Notice contact, warmth, coolness, pressure or tingling. There is no need to change anything.
Move awareness to the ankles, calves and knees. Soften any unnecessary gripping.
Notice the thighs, hips and lower back. Let the chair, cushion or bed support you.
Bring attention to the belly and chest. Feel one natural breath. Then another.
Notice the hands, arms, shoulders and neck. Let the jaw loosen.
Bring attention to the face, eyes and forehead. Imagine the whole body breathing gently.
Finish by asking: “What do I notice now, and what is one kind action I can take next?”