Body Scan Script

Teacher: "Welcome, everyone, to our mindful adventure today. We're going to explore something called a 'Body Scan.' Has anyone heard of mindfulness before, or a body scan?"

(Allow for a brief discussion, then continue.)

Teacher: "That's right! Mindfulness is simply paying attention to the present moment, noticing what's happening right now, without judgment. And our bodies are incredible tools that can tell us a lot about how we're feeling, even before our minds fully process it. A body scan is like taking a gentle check-in with your body, from head to toe. It helps us become more aware of ourselves."

Getting Started (Slides 4-5)

Teacher: "For this activity, I invite you to find a comfortable position in your seat. You can sit upright with your feet flat on the floor, or lean back if that feels better. If you feel comfortable, you can gently close your eyes. If not, you can simply lower your gaze to a spot in front of you. This is your time to be with yourself, so choose what feels most comfortable and safe for you."

(Pause to allow students to get settled.)

Teacher: "Now, let's take a few deep breaths together. Inhale slowly through your nose, filling your lungs with air... and exhale slowly through your mouth, letting go of any tension."

(Repeat 2-3 times.)

Teacher: "Wonderful. As you continue to breathe naturally, I invite you to bring your attention to the top of your head. Just notice any sensations you might feel there. Perhaps a slight tingling, warmth, coolness, or maybe nothing at all. Whatever you notice is perfectly okay. Just observe."

(Pause for 10-15 seconds)

Teacher: "Now, slowly move your attention down to your forehead and your eyebrows. Is there any tension there? See if you can soften those muscles. Then, bring your awareness to your eyes, your nose, your cheeks, and your mouth. Notice if your jaw is clenched, and see if you can gently release it."

(Pause for 10-15 seconds)

Teacher: "Next, let your awareness flow down to your neck and shoulders. This is an area where many of us hold tension. Just notice what's present here. Are your shoulders hunched? Can you gently drop them a little?"

(Pause for 10-15 seconds)

Teacher: "Now, bring your attention to your arms and hands. Notice the sensation of your clothes against your skin, or the feeling of your hands resting on your lap or desk. Observe any warmth, coolness, or tingling."

(Pause for 10-15 seconds)

Teacher: "Move your attention to your chest and your upper back. Notice the gentle rise and fall of your chest with each breath. Feel the air as it enters and leaves your body. No need to change your breathing, just observe it."

(Pause for 10-15 seconds)

Teacher: "Now, bring your awareness to your belly. Notice how your stomach gently expands with each inhale and contracts with each exhale. There's no right or wrong way for your belly to feel. Just observe."

(Pause for 10-15 seconds)

Teacher: "Slowly guide your attention down to your hips and your seat. Notice the sensation of contact between your body and the chair or floor. Feel the support beneath you."

(Pause for 10-15 seconds)

Teacher: "Finally, let your attention flow down your legs, all the way to your feet and your toes. Notice any sensations in your feet – perhaps the feeling of your socks or shoes, or the contact with the floor. Wiggle your toes a little if that feels good."

(Pause for 10-15 seconds)

Teacher: "Now, take a moment to notice your entire body. From the top of your head to the tips of your toes. Just observe how your body feels right now. Remember, if your mind wandered, that's perfectly normal. Just gently bring your attention back to your body."

(Pause for 30 seconds)

Returning and Reflecting (Slide 6-7)

Teacher: "When you're ready, you can gently bring your awareness back to the sounds in the room. Wiggle your fingers and toes, and slowly, when you're ready, open your eyes. Take your time."

(Allow students to slowly come back. Distribute the journals.)

Teacher: "Welcome back, everyone. Now that you've completed your body scan adventure, we're going to take a few minutes to reflect in your Body Scan Journal. Think about what you noticed during the scan. Were there any particular sensations that stood out to you? How does your body feel now compared to before we started? There are no right or wrong answers, just your own unique experience."

(Allow time for journaling.)

Teacher: "To wrap up our mindful adventure, can anyone share one thing they noticed during their body scan, or something they wrote in their journal, if they feel comfortable?"

(Facilitate a brief discussion.)

Teacher: "Thank you for sharing. Remember, this body scan is a tool you can use anytime, anywhere. When you feel stressed, overwhelmed, or just want to check in with yourself, you can take a few moments to do a quick body scan. It's your mindful superpower to help you become more aware of your body and feelings, feel calmer, and understand yourself better. Great job today, everyone!"

My Mindful Body Scan Adventure Journal

Name: ____________________________

Date: ____________________________

Before the Body Scan:

1. How would you describe how your body feels right now, before we begin the body scan? (e.g., energetic, tired, restless, calm, tense, relaxed)
   
   
   
   
   
   
   

2. What emotions are you feeling right now?
   
   
   
   
   
   
   

During the Body Scan:

3. As you moved your attention through your body, which parts did you notice the most? What sensations did you feel in those areas? (e.g., warmth, tingling, tightness, lightness, coolness, pressure)
   
   
   
   
   
   
   
   
   
   
   
   
   

4. Was there any part of your body where you noticed strong emotions? Describe what you felt and where.
   
   
   
   
   
   
   
   
   
   
   
   
   

5. Did your mind wander during the body scan? If so, where did it go, and how did you bring your attention back?
   
   
   
   
   
   
   

After the Body Scan:

6. How does your body feel now, after completing the body scan?
   
   
   
   
   
   
   

7. What emotions are you feeling now?
   
   
   
   
   
   
   

8. What is one new thing you learned or noticed about yourself during this mindful body scan?
   
   
   
   
   
   
   

9. How might you use the body scan technique in your daily life? (e.g., when you feel stressed, before a test, when you need to focus)