Guided Body Scan Script

Teacher: “Alright, let’s begin our guided body scan. Please sit comfortably with your feet flat on the floor and your hands resting in your lap. When you’re ready, softly close your eyes or lower your gaze. We’re going to take a short journey through your body, noticing any sensations without judgment. Remember to breathe naturally throughout.”

Teacher: “First, bring your attention to your breath. Notice the gentle rise and fall of your chest or belly as you inhale and exhale. Just observe—no need to change anything. Take two full breaths here.”
(pause 10 seconds)

Teacher: “Now, shift your focus down to the soles of your feet. Notice any pressure, warmth, or tingling there. See if you can sense how your feet connect to the floor.”
(pause 10 seconds)

Teacher: “Move your attention up to your ankles and lower calves. How do they feel? Tense? Relaxed? Just observe and breathe.”
(pause 10 seconds)

Teacher: “Next, bring awareness to your knees and upper legs. Notice any stretching, tightness, or lightness. Allow your legs to soften more with each exhale.”
(pause 10 seconds)

Teacher: “Now focus on your hips and pelvis. See if you feel any weight or ease in this area. Let any tension melt away as you breathe out.”
(pause 10 seconds)

Teacher: “Shift your attention to your lower back and abdomen. Notice the rise and fall of your belly as you breathe. Just observe any sensations—warmth, movement, or stillness.”
(pause 10 seconds)

Teacher: “Move up to your chest and feel it gently expand on the in-breath and soften on the out-breath. Let your shoulders rest and drop if they’re creeping up.”
(pause 10 seconds)

Teacher: “Now bring awareness to your shoulders, upper arms, elbows, and forearms—one area at a time. Notice any tension, tightness, or ease.”
(pause 15 seconds)

Teacher: “Next, focus on your hands, wrists, and fingers. Notice any sensations—the weight of your hands, the temperature of your fingertips.”
(pause 10 seconds)

Teacher: “Gently shift attention to your throat and neck. Observe any tightness or openness. If you notice tension, see if you can soften it slightly on your exhale.”
(pause 10 seconds)

Teacher: “Bring your awareness to your jaw, mouth, and cheeks. Let your jaw hang slightly open if that’s comfortable, and notice any release of tension.”
(pause 10 seconds)

Teacher: “Finally, bring attention to your eyes, forehead, and the top of your head. Notice any tight spots or areas of ease. Breathe into those places.”
(pause 15 seconds)

Teacher: “Now take one more full body breath—feeling your entire body expand as you inhale and gently soften as you exhale.”
(pause 10 seconds)

Teacher: “When you’re ready, begin to wiggle your fingers and toes, stretch your arms if you’d like, and softly open your eyes. Take a moment to notice how you feel.”

Teacher: “Great job. Thank you for exploring your body with me. Whenever you’re feeling stressed or need a break, you can return to this scan—one part at a time.”

Mindful Breathing Tracker

Use this table to observe how your tension and mood change before and after each round of mindful breathing.

After-Session Reflection Prompts

Use these prompts to explore your experience today. Write freely and honestly to deepen your self-awareness and plan for future mindfulness practice.

1. Noticing Your Body

What physical sensations did you observe during the guided body scan? Where did you feel tension, ease, or warmth? How did your awareness shift from the beginning to the end?

2. Experiencing Your Breath

Reflect on how the mindful breathing practice affected your focus, mood, or stress levels. Did you notice any changes in your heart rate or thoughts as you followed the rhythm?

3. Daily Applications

Identify two or three situations in your everyday life (school, home, social settings) where you could use the body scan or breathing techniques. Describe how and when you would practice them.

4. Anticipating Obstacles

What challenges might get in the way of practicing mindfulness regularly (e.g., time constraints, forgetfulness, self-consciousness)? For each obstacle, list one strategy you could use to overcome it.

5. Building Your Plan

Create a simple, realistic plan for the next week: choose a daily “anchor” moment (for example, before homework, after lunch, or when you wake up) and commit to at least 2 minutes of mindful breathing or a mini scan. Write your plan here:

6. Creative Reflection

Use words, a short poem, or even a quick sketch to capture how stillness feels to you. There’s no right or wrong—let your creativity flow.

Mindful Mood Check

Time: 2 minutes

Before we begin today’s session, take a moment to notice how you feel and mark your current mood on the scale below.

Circle your mood: ___

Quick Reflection: Why did you choose this number? What is one thing you hope to get from today’s session?

Closing Calm Reminder

Time: 3 minutes

1. Settle In (30 seconds)

   • Sit comfortably with feet flat on the floor and hands resting in your lap.
   • Take a moment to notice how your body feels right now.

2. Three Deep Belly Breaths (1½ minutes)

   • Place one hand on your belly and one on your chest.
   • Inhale slowly for 4 counts, feeling your belly expand.
   • Exhale gently for 6 counts, feeling your belly fall.
   • Repeat for three complete breaths, staying present with each inhale and exhale.

3. Quick Reflection (1 minute)

   • Notice any shift in tension or mood after those breaths.
   • In one word, how do you feel leaving our session?
     
     
     
     
   • Remember: You can use this simple breathing technique anytime you need calm.

Thank you for practicing today. Carry this stillness with you as you move forward.