Body Scan Introduction Script

“Let’s begin by finding a comfortable seated position. Sit tall with your feet flat on the floor, hands resting gently in your lap. Gently close your eyes or soften your gaze toward the floor.

1. Bring your attention to the very top of your head. Notice if you feel any tightness there. With your next exhale, imagine any tension melting away.

2. Move your focus down to your forehead and eyebrows. Allow your brows to unclench. Soften your eyes and let your eyelids feel heavy.

3. Shift to your cheeks, jaw, and mouth. Relax your jaw—let your lips part slightly if that feels natural. Let go of any tension around your mouth.

4. Now notice your neck and shoulders. If your shoulders are raised, gently let them drop as you breathe out.

5. Direct your attention to your arms, from your shoulders down to your hands and fingertips. Feel the weight of your arms as they rest, letting them go limp.

6. Bring awareness to your chest and your heart area. Notice the rise and fall of each breath—no need to change your breathing, just observe.

7. Continue down to your belly. Feel it expand on the inhale and soften on the exhale. Release any tightness.

8. Move your attention through your hips and pelvis. Allow your hips to settle comfortably on your seat.

9. Scan down your legs—through your thighs, knees, calves, ankles—and all the way to your feet and toes. Let any remaining tension drift away with each exhale.

Take one more slow, deep breath together, feeling your whole body relaxed and grounded. When you’re ready, gently open your eyes.”

Guided Imagery Journey Script

Use this narration (live or recorded) to lead students through a 7-minute imagery experience. Speak slowly and pause at the end of each paragraph to allow students to visualize and notice their feelings.

1. Introduction (1 minute)
“Let’s get comfortable in our seats. Sit tall, close your eyes or soften your gaze, and take a deep breath in…and out. With each breath, allow your body to settle and your mind to become quiet. We’re going on a calm journey in our imaginations. There’s no right or wrong—just notice what you see, hear, and feel.”
Pause for 10 seconds.

2. Setting the Scene (2 minutes)
“Imagine you’re standing at the edge of a gentle stream in a peaceful forest. You can feel the soft earth under your feet. Notice the sunlight filtering through the leaves above, creating patterns of light on the ground. Take a breath in—and as you breathe out, let go of any tension in your shoulders.”
Pause for 15 seconds.

3. Engaging the Senses (2 minutes)
“Now, slowly walk forward until you’re beside the stream. Hear the water flowing over smooth stones—a soft, soothing sound. Reach down and touch the water; feel how cool and clear it is on your fingertips. Smell the fresh scent of pine and wildflowers all around you. Notice any feelings of calm or relaxation that come up.”
Pause for 20 seconds.

4. Deepening the Experience (1 minute)
“Find a comfortable spot to sit by the water. As you sit, imagine the gentle breeze brushing your face. With each inhale, draw in serenity; with each exhale, release any remaining worries. Stay here for a few breaths, simply enjoying this peaceful place.”
Pause for 20 seconds.

5. Returning (1 minute)
“When you’re ready, begin to wiggle your fingers and toes, bringing awareness back to your body. Take a final deep breath in…and exhale slowly. Gently open your eyes or lift your gaze. Notice how your body feels now compared to before our journey.”

Teacher Tip: Invite students to share one word that describes how they feel after the imagery, or simply transition quietly into the next activity.

Calm Jar Reflection Worksheet

Instructions: Reflect on how you felt before and after watching the calm jar. You can write words, draw pictures, or both!

1. Before the Calm Jar

How were you feeling before the calm jar was shaken?

2. After the Calm Jar

How are you feeling now that the glitter has settled?

3. Share (optional):

• Tell a partner or the class one word that describes how you feel now.