Foundations Of Mindfulness, Part 1: Body

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In this part 1 of our mini series “Foundations Of Mindfulness”, you’ll find an easy to follow body scan exercise meditation script that will teach you the basics of mindfulness. This script was created by a professional meditation coach who will lead you through every step of this mindfulness exercise.

The mindful body scan yields a range of benefits.

It reduces stress by identifying and releasing physical tension, increases body awareness, and promotes emotional regulation by connecting bodily sensations with emotions.

Furthermore, it deepens the mind-body connection, aiding in understanding the interplay between mental and physical well-being.

Additionally, the body scan can help manage anxiety, enhance relaxation, and, for those dealing with chronic pain, provide a tool for pain management through increased awareness and non-reactive observation of pain.

You can use this mindful meditation script to record your own guided meditation audio or video for commercial use and for sale. Please choose the "Professional / Business" pricing option from the menu above.

Also, take a look at the next session: Foundations Of Mindfulness, Part 2: Breath

Consider using some relaxing meditation music while practicing positivity meditation.

Here's a snippet from this mindfulness body scan meditation:

Foundations Of Mindfulness, Part 1: Body (10 Min)

The body can be seen as a collection of parts, divided into two states: liquid and solid.

There is a traditional list of 33 parts of the body. During this meditation, you are going to scan through each part, one by one, and focus on the sensations and visual experiences you are having while you maintain concentration.

Begin to become aware of the hair of your head. Notice any sensations you are having, and what kind of thoughts are coming into your mind about the hair on your head.

Now, bring your focus to the hair of the body feeling the sensations of all the different hairs upon your skin. This is the outermost layer of the body, which sits atop the skin. The hair of the body is your first sense of sensation before your skin even makes direct contact.

Bringing your focus now to the teeth. Noticing the density of the teeth in the mouth. Feel the smooth surface of each tooth, the bumps, and the ridges of your teeth. Feel how your teeth are firmly tucked into your gums.

Bring awareness to the sensations of your skin. Notice the temperature that is surrounding you. Feel your clothing on your skin, paying attention to the places your clothing is loose on your skin, and the areas where fabric sits snug against your skin. Your skin can instantly sense any slight change in temperature.

Notice the flesh of your body, the fascia, the muscles, and the tissues interconnecting everything.

Bring awareness to the sinews, also known as the tendons. These are very tough strands of fibrous tissue that unite the muscles and bones. It also connects bones against bones.

Become aware of your dense and sturdy bones deep within your body. Your bones fully support you and carry the weight of your flesh. Notice your bones, sending feelings of gratitude to them...

Included files

Personal use

  • 1. Foundations Of Mindfulness, Part 1: Body (PDF 84.44 KB)

Professional / Business use

  • 1. Foundations Of Mindfulness, Part 1: Body PDF (PDF 84.44 KB)
  • 2. Foundations Of Mindfulness, Part 1: Body MS Word (WORD 33.08 KB)

How you can use downloaded content

All downloads come with lifetime, royalty free license.

With the "Personal use" option you can use it for your own personal enjoyment (to listen or read at home, in your car, while working, travelling, exercising, and so on).

With the "Professional use" option you can use it to support your business or use it commercially (to promote your service or product, to enhanse your services, or to create derivative products). For example, when you purchase a meditation script or audio you can use it to record your own guided meditations or to make videos for a monetized YouTube channel.

You are not allowed to re-sell / distribute downloaded content or to claim the authorship. Learn more about limitations


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