Right here’s a Pattern of the “A Physique Scan Script for Grounding” Guided Meditation Script:
Let’s start by taking a second to settle your physique into a snug place
(2 seconds).
Chances are you’ll shut your eyes or hold them barely open with a comfortable focus trying downward just a few ft in entrance of you (2 seconds).
Permit your backbone to elevate and
your shoulders to melt (2 seconds).
At present we’ll observe a physique scan (2 seconds).
Taking a full breath in (2 seconds) and a protracted gradual breath out (2 seconds).
Deliver light consciousness to the respiratory (2 seconds).
Discover the in breath (2 seconds)
and out breath (2 seconds)
and areas in between (10 seconds).
Deliver consideration to the highest of your head, discover sensations or lack of sensations
(2 seconds).
Transfer your consideration all the way down to the again of your head, the edges (2 seconds),
to your brow (2 seconds), and face (5 seconds).
Transfer your consideration to your neck (2 seconds), and your throat (2 seconds), and now shoulders.
Noticing what sensations you’re conscious of.
Shift consideration to your arms, higher arms, decrease arms (2 seconds),
your fingers (2 seconds), and fingers (2 seconds).
Deliver your consideration to your again, higher again
(2 seconds),
all the way down to the center (2 seconds), and down farther to your decrease again (10 seconds).
